Air Fryer Buffalo Cauliflower

Blog written by Callie Birtles, Nutritionist in The Clear Skin Solution + Recipe by Laura Hearn, Nutritionist and Acne Coach in The Clear Skin Solution.

Balancing a busy life and nourishing your skin from the inside out has its share of ups and downs. This is why finding recipes that are quick, delicious, and packed with skin-loving benefits is essential. Enter Air Fryer Buffalo Cauliflower Bites—a healthy, crowd-pleasing twist on a classic snack. These spicy, crispy bites are not only a favourite for game-day spreads but also a secret weapon in your skin-clearing arsenal. Let’s dive into why this recipe is a must-have for women looking to support their skin through diet and lifestyle improvements.

A Healthier Twist on a Classic

Traditional buffalo wings are often loaded with inflammatory oils, gluten, and dairy-based sauces—all of which can wreak havoc on your skin. This recipe swaps those out for clean, acne-friendly alternatives:

• No Gluten or Dairy: Perfect for those following an anti-inflammatory diet to support hormonal balance and reduce acne triggers.
• No Inflammatory Oils: Instead of frying in inflammatory vegetable oils, these bites use nourishing avocado oil.

Family-Approved & Crowd-Pleasing

Who says healthy food can’t be fun? My kids love these Air Fryer Buffalo Cauliflower Bites as an after-school snack, and they’re always a hit at gatherings—especially during big sporting events like the Superbowl. It’s proof that skin-friendly eating can be a shared experience, not a chore.

Pro Tip: Pair your Air Fryer Buffalo Cauliflower Bites with our 5-Minute Dairy-Free Ranch Dressing for the perfect creamy, flavourful bite.

Quick, Easy, and Perfect for Busy Days

Life can get hectic, but that doesn’t mean your nutrition has to take a back seat. These Air Fryer Buffalo Cauliflower Bites are:

• Simple to Make: With just a handful of ingredients and minimal prep time, you can whip up these bites in no time. Bake them in the oven or crisp them up in your air fryer for extra crunch.
• Great for Meal Prep: These bites reheat beautifully in an air fryer, making them a convenient option for busy days. Whether you need a quick snack or a satisfying addition to your lunch, they’re ready when you are.

Why Cauliflower Deserves the Spotlight

Cauliflower isn’t just another trendy vegetable; it’s a skin-nourishing powerhouse. Here’s why it should be a regular on your plate:

Supports Digestion

Cauliflower is rich in fibre, which keeps your digestion running smoothly—a crucial factor when working toward clearer skin. Poor digestion can contribute to toxin build-up and inflammation, two major acne triggers. By supporting your gut, cauliflower helps create a balanced foundation for glowing skin.

Aids Detoxification

Your liver is your body’s detox superstar, and cauliflower contains compounds like indole-3-carbinol, which supports the liver’s phase 2 detoxification pathways. This helps your body process and eliminate excess hormones (like estrogen and androgens) and other toxins that can contribute to breakouts.

Nutrient Dense

Packed with vitamin C, cauliflower supports collagen production and reduces inflammation, both key for maintaining healthy, clear skin.

This is a perfect way to get more veggies into your routine with a bonus of being fun and delicious. The bold buffalo flavour makes it a hit, even with the pickiest eaters. Each bite is packed with skin-nourishing nutrients that work from the inside out while delighting your taste buds. Whether it’s game day, snack time, or a quick bite on the go, grab your cauliflower and get ready to enjoy a new favourite. Your taste buds—and your skin—will thank you!

Air Fryer Buffalo Cauliflower Bites

Air Fryer Buffalo Cauliflower is a quick, tasty snack packed with skin-loving benefits—perfect for busy days and game-day spreads.

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Ingredients

• 1 medium head of cauliflower (broken into bite-sized pieces)
• 1 cup buffalo sauce (divided, we like Primal Kitchen)
• 2 tbsp avocado oil
• ½ tsp sea salt
• ½ tsp garlic powder
• ½ cup gluten-free flour
• ¼ cup arrowroot flour
• ¼ tsp smoked paprika
• 1 tbsp vegan butter (we used Miyoko's)
• 1 tbsp honey

Instructions

Prep the Cauliflower:

• Pat the cauliflower florets dry with a clean towel.
• In a large mixing bowl, toss the florets with ¼ cup buffalo sauce, coating them evenly.
• Sprinkle the gluten-free flour, arrowroot flour, smoked paprika, garlic powder, and sea salt over the cauliflower and toss until evenly coated.
• Lightly brush the coated florets with avocado oil.

Cook the Cauliflower:

• Air fry the coated florets at 375°F (190°C) for about 10 minutes, or until crispy and golden brown.
• Check frequently to avoid overcooking.

Prepare the Buffalo Sauce:

• In a small saucepan over low heat, melt the vegan butter.
• Stir in the remaining ¾ cup buffalo sauce and honey until well combined.
• Remove from heat once fully mixed.

Toss with Sauce:

• Transfer the crispy cauliflower to a large mixing bowl.
• Pour your desired amount of the prepared buffalo sauce over the florets.
• Gently toss to coat evenly.

Serve & Enjoy!

• Serve immediately with your favourite dipping sauce or alongside fresh veggies.