Keto Cauliflower Wings – Baked Buffalo Cauliflower Wings Recipe

Last Updated on June 21, 2021 by Toya

There’s nothing like these crispy keto cauliflower wings. These make an easy low carb keto buffalo wing recipe that is ready in 30 minutes! Only 3.8 g net carbs per serving.

keto cauliflower wings

Cauliflower buffalo wings

These keto cauliflower wings, like these other low carb cauliflower recipes, takes bland cauliflower to another level. Crispy on the outside, and tender on the inside with a nice kick from the buffalo sauce, these cauliflower bites, like our other keto green beans side dish makes the perfect side for just about any occasion. 

These low carb buffalo cauliflower wings are made with a keto friendly breading that takes this recipe up a notch by giving the cauliflower wings an authentic buffalo cauliflower wings texture that is amazing! 

I can guaranteed that you’ll makes these keto cauliflower bites over and over again! And, the best part is that you family is sure to love these too!

Buffalo Cauliflower Wings FAQs

Is cauliflower good for keto?

Yes, cauliflower is good on keto. It is a low carb vegetable that is used in many keto recipes. There are 13 grams of total carbs and 5.3 grams of fiber in 1 small head of cauliflower

Can these be made ahead?

These cauliflower wing bites taste a lot better when eaten immediately after they’re done, so I suggest that you make them as close to serving as possible. However, if you need these ready ahead of time, the best thing to do is to  bread the wings ahead of time, then bake, or air fry them right before you’re ready to serve the cauli wings.

How many carbs are in cauliflower wings

Typically, cauliflower wings contain about 20 grams of carbs. In this particular keto friendly baked cauliflower recipe, the keto cauliflower wings contain 7 grams of total carbs.

Why are my cauliflower wings soggy?

Typically when cauliflower wings are soggy it is because too much sauce was added to the wings and they were not baked after the sauce was added so that they can become crispy. If your cauliflower wings are soggy, this can be easily fixed by placing them back into the oven for 10 -15 minutes so that they can crisp up.

Best tips for making crispy cauliflower wings

  • Cut your cauliflower pieces into both smaller and bigger pieces depending on the results you want. Smaller pieces of cauliflower will make crispier wings, while bigger cauliflower pieces will make more tender cauliflower wings. 
  • Use fine almond flour for coating the cauliflower. Again, having a good keto breading is an important step in your wings being perfectly crispy
  • In this recipe, double coating the cauliflower bites is used to add to the crispiness of the wings. 

Ingredients to make low carb cauliflower wings

  • ½ cup fine almond flour
  • 1 small head cauliflower, cut into florets
  • ½ tsp garlic powder
  • Salt and pepper, to taste
  • 1 small egg
  • ¼ cup Franks red hot sauce
  • 2 tbsp butter

How to make keto cauliflower wings

To start, gather all your ingredients in one place and preheat the oven to 350F.

 

Then, in a bowl, combine almond flour, garlic, and salt and pepper to make a keto breading.

Coat cauliflower with almond flour breading. It will not stick too much, but do it.

Next, beat the egg and dip the cauliflower florets into the egg. 

Coat with the almond flour breading again .

Arrange on a baking sheet and bake the cauliflower for 25-30 minutes.

Make the buffalo sauce:

Combine the buffalo sauce and butter and simmer until the butter is melted.

Once done, it should be a creamy sauce that looks like this:

Pour the sauce over cauliflower and stir to coat.

Place the coated cauliflower florets back on the baking sheet and baked for an additional 10 minutes or until crispy. 

Serve these cauliflower ‘wings’ warm with a dip of your choice. 

low carb cauliflower wings

Can these cauliflower keto wings be air fried? 

You can make the cauliflower bites in an air fryer. Follow these steps:

  • Prepare the cauliflower florets as per the recipe instructions above. Next, place the cauliflower bites in an air fryer. Do so in batches so that the air fryer is not crowded as this will affect how crispy the finished product is. Air fry the cauliflower for 15 minutes. Stop and shake couple of times during the cooking process. If you want super crispy cauliflower wings air fry for an additional 2 minutes.

Storing, freezing and reheating keto buffalo cauliflower wings

I recommend eating these right after they’re baked, however, you can also store them if you need to. Once you have your cauliflower made, here is how you can store it:

  • Fridge: Place the cauliflower in an air container and store in a fridge for 3 days. 
  • Freezer: To freeze these arrange the cauliflower buffalo wings on a baking sheet lined with parchment paper. Make sure they are not touching each other. Once frozen, transfer into an airtight container. Store up to 3 months. 
  • To reheat: Place the frozen buffalo wings on a baking sheet. Bake for 15 minutes at 375F.

What sides go with cauliflower buffalo wings?

Serve your cauliflower buffalo wings with a dipping sauce, celery sticks, or even a fresh keto salad. If you have leftovers you can use them in tacos. 

Like these spicy buffalo chicken wings, and this creamy buffalo chicken dip, these cauliflower wings are truly amazing and you’ll love making them over and over! 

More keto cauliflower recipes

Keto Cauliflower Wings - Baked Buffalo Cauliflower Wings Recipe

Keto Cauliflower Wings - Baked Buffalo Cauliflower Wings Recipe

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

Learn how to make these crispy and delicious keto cauliflower wings. These buffalo bites make the perfect side for just about any occasion and they'll be a hit with everyone who tries them!

Ingredients

  • ½ cup fine almond flour
  • 1 small head cauliflower, cut into florets
  • ½ tsp garlic powder
  • Salt and pepper, to taste
  • 1 small egg
  • ¼ cup buffalo sauce
  • 2 tbsp butter

Instructions

    1. To start, gather all your ingredients in one place and preheat the oven to 350F.
    2. Then, in a bowl, combine almond flour, garlic, and salt and pepper.
    3. Coat cauliflower with almond flour. It will not stick too much, but do it.
    4. Next, beat the egg and dip the cauliflower florets into the egg. 
    5. Coat the cauliflower bites with the almond flour again.
    6. Arrange on a baking sheet and bake the cauliflower for 25-30 minutes.
    7. Combine the buffalo sauce and butter and simmer until the butter is melted.
    8. Pour the sauce over cauliflower and stir to coat.
    9. Serve these cauliflower ‘wings’ warm with a dip of your choice. 
Nutrition Information:
Yield: 4
Amount Per Serving: Calories: 165Total Fat: 14gSaturated Fat: 4.6gCholesterol: 51mgSodium: 530mgCarbohydrates: 7gFiber: 3.2gSugar: 2.1gProtein: 5.6g

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