This healthy, baked buffalo cauliflower wings recipe has crispy cauliflower tossed with a simple spicy buffalo sauce! Such a delicious vegetarian appetizer!

My favorite cauliflower wings are a vegetarian spin off our classic Buffalo Hot Wings, and I have to tell you, everyone in my family LOVES them (even the meat eaters). I use my Homemade Buffalo Sauce to make this recipe, and I highly recommend that you do, too!

My favorite cauliflower wings are quicker and easier than a lot of the recipes you’ll find online. We skip the breading and batter, and instead rely on my favorite method for roasting cauliflower to guarantee they turn out golden brown and crisp. I use the same method for this Chili Lime Roasted Cauliflower, and love it!

Key Ingredients

• Cauliflower: Look for firm, creamy white heads with tight florets. Pass on any cauliflower that’s spotted or discolored. For more tips, see how to buy cauliflower.
• Oil, Salt, and Pepper: Before tossing the cauliflower florets with buffalo sauce, you’ll roast them with oil, salt, and pepper. I love olive oil or avocado oil for roasting veggies.
• Homemade Buffalo Sauce: This is what makes these vegetarian wings so delicious! Our homemade sauce below combines hot sauce (like Frank’s or Crystal’s), butter (you can use plant-based butter if you need to), garlic powder, and a touch of honey. If you want to make these vegan, leave out the honey and use plant-based butter.

Find the full recipe with measurements below.

My Tips for Making Buffalo Cauliflower Wings

Tip 1: Skip the breading. Trust me, you can skip adding flour, breading, and batter. Baking at a high temperature is all you need for crispy edges and tender middles. To make cauliflower wings, separate your head of cauliflower into florets of similar size, then toss them with oil, salt, and pepper. Spread them onto a baking sheet and roast until the edges are crisp and the middles are tender. Skipping the breading/batter also means this recipe is gluten-free.

Tip 2: Use homemade buffalo sauce. We highly recommend trying our homemade buffalo sauce. When you make your own, you can use your favorite homemade or store-bought hot sauce (I love Crystal). While the cauliflower roasts, make your buffalo sauce in a small saucepan by melting the butter (or plant-based butter) into the rest of the ingredients until a sauce forms.

Tip 3: Toss with some sauce, then bake a little longer. This small step guarantees the roasted cauliflower soaks up all of the yummy buffalo flavor. After baking the cauliflower, remove it from the oven and pour the sauce over it right on the baking sheet. Toss really well, spread the cauliflower wings back onto the baking sheet, and roast for an additional 5 minutes.

Tip 4: Don’t forget the dipping sauce. Serve cauliflower wings with our Homemade Blue Cheese Dressing or Ranch Dressing! Or, use your favorite vegan dipping sauce from the store!

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Layered Mexican Casserole has Green Chile Enchilada Sauce, sour cream, green chiles, chicken, cauliflower rice, and cheese. And everyone who loves those Mexican flavors will love them in this cheesy creamy casserole!

PIN the Layered Mexican Casserole to make it later!

Layered Mexican Casserole with Chicken and Cauliflower Rice is a recipe that would be a winner for a Cinco de Mayo dinner! We loved this low-carb and gluten-free casserole when we tested the recipe. And the recipe was inspired by a comment on an old favorite casserole complaining that the recipe wasn’t low in carbs!

That comment got me wondering about what I could come up with for a low-carb version of a layered Mexican casserole with chicken. And this recipe is the happy result of a few experiments with Kara to create this recipe that we thought was amazing! I hope you try it soon.

What ingredients do you need for this recipe?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredients.)

How did we make the Layered Mexican Casserole low in carbs?

This Mexican chicken casserole recipe has a layer with Green Chile Enchilada sauce reduced on the stove and combined with green chiles, sour cream, diced chicken, and sliced green onions. The other layer has a cauliflower rice mixture that also has onions, cumin, and green bell pepper. And of course, all the layers have cheese. I promise this recipe will be a hit with all the Mexican food fans who are watching their carbs!

Why I use Hatch Green Chile Enchilada Sauce for the Layered Mexican Casserole:

I’m a long-time fan of Hatch Green Chile Enchilada Sauce (affiliate link), a delicious canned green enchilada sauce that’s gluten-free. Even though the ingredient list has tiny amounts of sugar and cornstarch, the sauce adds only 3.5 carbs per serving to this recipe. And this sauce is so flavorful and convenient that for me it’s a product worth using. If you find other canned Green Chile Enchilada Sauce that’s also low in sugar, by all means use the sauce you prefer!

How low in carbs is this Layered Mexican Casserole?

This tasty casserole has only 10.6 net carbs in a serving, with 18 grams of protein!

Want more low-carb Mexican Food?

Check out Keto Mexican Food Dinners for more tasty Mexican dishes that are low in carbs!

How to make Layered Mexican Casserole:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

1. Preheat oven to 375 F/190C. Spray a casserole dish with non-stick spray.
2. Take frozen cauliflower rice out of the freezer.
3. Put Green Chile Enchilada Sauce  in a small saucepan and simmer until it’s reduced to one cup.
4. Dice onion and green bell pepper and slice green onions, and cut chicken into small dice. 
5. Heat olive oil in a big frying pan, add onion and green pepper and cook until they’re starting to brown. Add ground cumin and cook a few minutes more.
6. Add frozen cauliflower rice and cook over high heat until rice is hot and some steam has evaporated, about 4 minutes.
7. When Green Chile Enchilada Sauce is reduced to one cup, put it in a medium-sized bowl and stir in diced green chiles. Taste to see if you want some Green Tabasco Sauce.)
8. When the mixture is still warm but not hot, stir in the sour cream, diced chiles, and green onions.
9. Make a layer in the casserole dish with half the cauliflower rice mixture.
10. Add half the chicken/sour cream mixture by spoonfuls, and spread it over the cauliflower rice.
11. Add half the grated cheese over the chicken mixture.
12. Make another layer each of cauliflower rice mixture, chicken mixture, and grated cheese.
13. Bake uncovered about 30-35 minutes. 
14. Let the Layered Mexican Casserole stand 5-10 minutes before cutting, and then serve!

Make it a Low-Carb Meal:

I’d love this Mexican Casserole served with any of these side dishes for a low-carb meal:

Weekend Food Prep:

This Layered Mexican Casserole recipe has been added to a category called Weekend Food Prep where you’ll find recipes you can prep or cook on the weekend and eat during the week!

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This recipe for a layered Mexican casserole uses a Green Chile Enchilada Sauce that does have teeny-tiny amounts of cornstarch and sugar. But those amounts are so low that this recipe should be low enough in net carbs for most low-carb diets. I’m not tagging it as Keto, although it wouldn’t be bad for a one-dish meal. For the original South Beach Diet it would be recommended to use low-fat dairy products.

Find More Recipes Like This One:
Use Casserole Recipes to find more recipes like this one. Use the Diet Type Index to find more recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
Layered Mexican Casserole was created in 2021 as a lower-carb version of a favorite Mexican Chicken Casserole from the past! It was last updated with more information in 2026.

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.

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This roasted cauliflower soup recipe is close to my heart. It’s rich and creamy, super easy to make, and tastes amazing!

For this easy cauliflower soup, we roast a whole head of cauliflower until golden brown and blend with onion, parmesan cheese, and broth until silky smooth.

We have so many cauliflower recipes on Inspired Taste, and honestly, I love them all, but this soup is the one I go to when I need a little comfort. A big bowl of this soup makes the day melt away.

Key Ingredients

• Cauliflower: I use one large head of cauliflower for this soup, which means you’ll get 4 generous servings.
• Garlic and Thyme: Since I roast the cauliflower for this soup, I take the opportunity to toss a few garlic cloves and fresh thyme onto the baking sheet. They add so much flavor!
• Onion and Celery: Once the cauliflower has finished roasting in the oven, we cook onion and celery with a pinch of red pepper flakes and salt, adding more nutritious vegetables to the soup and flavor.
• Broth: I love using a light broth so that the cauliflower shines. I especially love this easy chicken broth and this delicious veggie broth.
• Butter: I don’t add cream to this cauliflower soup, but I do add butter. Use a good-quality European-style butter or your favorite plant-based butter.
• Lemon Juice: A squeeze of fresh lemon juice brings this soup together. We highly recommend it.
• Cheese: I love adding parmesan cheese, but you can substitute it for another kind of cheese or leave it out altogether.

Find the full recipe with measurements below.

How to Make the Best Roasted Cauliflower Soup

Tip 1: Roast garlic and cauliflower. This cauliflower soup starts with roasting a whole head of cauliflower. I don’t pay too much attention to how well I chop the cauliflower. Slicing it into cauliflower steaks or slabs is the quickest way. Then we toss them with olive oil, salt, thyme, and whole garlic cloves (you can leave the peel on for now). As the garlic roasts in the oven, it softens and becomes sweet (like in our whole roasted garlic recipe)

The cauliflower and garlic roast in a hot oven for 20 to 25 minutes, so it’s pretty quick. When it is nearly finished roasting, you can prepare the remaining ingredients.

Tip 2: Build flavors. Just as the cauliflower and garlic is finishing in the oven, in a soup pot, cook roughly chopped onion and celery in butter (or olive oil) until soft. The roasted garlic will have softened a lot, so you can easily squeeze the soft garlic cloves to the pot. Then, pour in broth and add the roasted cauliflower. I have two favorite homemade broths for this: veggie broth or chicken broth.

Tip 3: Blend until creamy. Let the soup simmer for 10 minutes, then blend it into a smooth, decadent soup. I love adding some fresh lemon juice and parmesan cheese, but you can adjust the seasoning with fresh herbs, another kind of cheese, or leave it plain. You can see from the photos that the cauliflower soup is super creamy without having to add any cream!

More Vegetable Soup Recipes

More Cauliflower Recipes

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