Prepare cauliflower. You can put the florets pre-cut or you can cut up a whole cauliflower. Both work. Set aside in a big mixing bowl.
To make the sauce - add ketchup, oil, hot sauce and spices to a small bowl. Mix with a small whisk or fork until well combined.
Pour sauce onto of the cauliflower in the mixing bowl. Using tongs or a big spoon, toss so the sauce covers all of the cauliflower.
Place a cast iron skillet (or saucepan, but cast iron is best) on medium high. Add 2 tbsp of avocado oil and let it heat up.
Once the avo oil is hot and bubbling, pour the cauliflower into the skillet. Mix around with tongs. Let cook for about 15 - 20 minutes. Continue mixing so they do not burn. Keep them on longer if you want them crispier (that is my fave!).
Serve as a side, as an app or dip in your fave healthy ranch or caesar dressing. Enjoy!