Dinner / Lunch / Recipes / Snacks

Cauliflower Lava Bites

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Cauliflower Lava Bites Healthy Hands CookingThese little gems pack a bit of tasty heat! Try this healthy recipe and visit Healthy Hands Cooking to learn about our instructor opportunity and healthy cooking classes.









These little gems pack a bit of tasty heat!

Makes: 1-2 (10 samples) servings

Time: 35 Minutes


  • 1Cauliflower, washed, dried, cut into bite-sized pieces
  • 1Avocado spray (or olive oil spray or similar)
  •  Salt & Pepper
  •  Garlic Powder
  • 1/2Cup Buffalo Wing Sauce (your favorite kind)
  •  Ranch Dressing (for dip) – optional


Preheat oven to 400 degrees.

Wash, dry, and cut cauliflower into bite-sized pieces.

Lay pieces (flower side up) on parchment paper covered baking sheet.

Sprinkle cauliflower with a dusting of salt, pepper, and garlic powder.

Bake for 20 minutes until slightly browned and easy to pierce with a fork.

Place hot sauce in a medium-sized bowl.

Using a spatula, transfer cauliflower to a bowl and toss with hot sauce.

Place cauliflower back on the baking sheet spread out, and bake another 5 minutes.

Remove and serve with Ranch dip on the side (optional).

This makes a healthy tailgating treat!



Jan Pinnington

Jan Pinnington is the founder of Healthy Hands Cooking.

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