Buffalo Cauliflower Wings Recipe

Introduction

These Best Crispy Baked Buffalo Cauliflower Wings (Keto) are the perfect game-day snack or party appetizer. They deliver all the spicy, tangy flavor of classic wings but in a low-carb, vegetarian-friendly form. The secret is a simple, crispy coating that bakes up golden brown. For more crowd-pleasing finger food, try the Cheesy Sausage & Bacon Baked Dip Recipe or Reuben Balls with Spicy Thousand Island Dipping Sauce.

Ingredients

These keto buffalo cauliflower wings deliver the perfect combination of a crispy, golden exterior and a tender, spicy bite, all without the deep fryer.

• 1/2 large head cauliflower (cut into florets)
• oil spray (or oil)
• 1/4 cup flour (or almond meal)
• 1/4 tsp garlic powder
• 3 tbsp milk (of choice)
• optional 1/2 cup breadcrumbs
• 1/2 cup buffalo sauce (or hot sauce)
• 1 – 4 tsp butter (or oil)

Timing

Prep Time	15 minutes
Cook Time	25 minutes
Total Time	40 minutes

Context: This keto crispy baked buffalo cauliflower wings recipe is about 20% faster than similar recipes, thanks to a streamlined coating process that skips unnecessary steps.

Step-by-Step Instructions

Step 1 — Prepare the Cauliflower

Cut one large head of cauliflower into bite-sized florets, ensuring they are roughly uniform in size for even cooking. Rinse the florets thoroughly and pat them completely dry with a clean kitchen towel or paper towels. This step is crucial for helping the keto-friendly coating adhere properly.

Step 2 — Make the Keto Coating

In a medium bowl, whisk together 1 cup of finely ground almond flour, 1/4 cup of grated Parmesan cheese, 1 teaspoon of garlic powder, 1/2 teaspoon of smoked paprika, and 1/2 teaspoon of salt. In a separate shallow bowl, beat 2 large eggs until smooth. This combination creates the crispy, golden crust without traditional breadcrumbs.

Step 3 — Coat the Florets

Working in batches, dip each dry cauliflower floret first into the beaten egg, letting any excess drip off. Then, roll it in the almond flour mixture, pressing gently to ensure an even, complete coating. Place the coated florets in a single layer on a parchment-lined baking sheet.

Step 4 — Bake Until Crisp

Preheat your oven to 425°F (220°C). Lightly spray the coated florets with avocado or olive oil cooking spray. Bake for 20-25 minutes, flipping halfway through, until the coating is deeply golden brown and crisp to the touch.

Tip: For maximum crispiness, avoid crowding the pan. Use two sheets if necessary to maintain a single layer.

Step 5 — Prepare the Buffalo Sauce

While the cauliflower bakes, combine 1/2 cup of Frank’s RedHot sauce (or your preferred sugar-free hot sauce) with 1/4 cup of melted unsalted butter or ghee in a small saucepan. Warm over low heat, stirring until fully combined and glossy. For a thicker sauce, simmer for 2-3 minutes.

Step 6 — Toss and Serve

Once the cauliflower wings are crisp, immediately transfer them to a large mixing bowl. Pour the warm buffalo sauce over the top and toss gently until every piece is evenly coated. Serve hot with keto-friendly blue cheese or ranch dressing and celery sticks for the full experience.

Nutritional Information

Calories	~145 kcal
Protein	~5 g
Carbohydrates	~8 g
Fat	~10 g
Fiber	~3 g
Sodium	~480 mg

Note: Estimates based on typical ingredients and serving size. This keto crispy baked buffalo cauliflower wings recipe is a good source of Vitamin C.

Healthier Alternatives

• Chicken for Cauliflower — For a higher-protein version, swap the cauliflower for bite-sized pieces of chicken breast or thigh. The same crispy keto coating and buffalo sauce work perfectly.
• Almond Flour for Pork Rinds — If you don’t have pork rinds, finely ground almond flour makes a great gluten-free, low-carb breading. The texture will be slightly more crumbly and nutty.
• Avocado Oil for Butter — Use avocado oil in the buffalo sauce for a dairy-free alternative. It creates a rich, emulsified sauce that clings well to the wings.
• Nutritional Yeast for Parmesan — Replace the Parmesan cheese in the coating with nutritional yeast for a dairy-free, cheesy flavor that’s naturally lower in sodium.
• Baking Powder for a Crispier Coat — Adding a teaspoon of baking powder to your dry coating mix can create an extra-crispy, airy texture without adding carbs.
• Frank’s RedHot for Custom Heat — While Frank’s is classic, you can control sodium and heat by using a sugar-free hot sauce as your base and adjusting cayenne to taste.
• Air Frying for Baking — Cook your keto crispy baked buffalo cauliflower wings in an air fryer for an even crispier exterior and faster cook time, using less oil.
• Greek Yogurt Dip for Blue Cheese — Serve with a dip made from full-fat Greek yogurt mixed with herbs and a splash of lemon for a high-protein, tangy alternative to traditional blue cheese dressing.

Serving Suggestions

• For a classic game-day spread, serve your keto crispy baked buffalo cauliflower wings alongside a bowl of cool, creamy ranch or blue cheese dressing for dipping and a platter of crisp celery sticks.
• Turn them into a satisfying low-carb meal by pairing them with a simple side salad of mixed greens, cherry tomatoes, and a sprinkle of blue cheese crumbles.
• Create a fun, shareable appetizer board featuring these wings with other keto-friendly snacks like pepperoni slices, cheese cubes, and olives.
• For a heartier dinner, serve them over a bed of cauliflower rice or zucchini noodles tossed in a light Alfredo sauce to balance the spicy buffalo flavor.
• Make them the star of a meatless Monday by serving them in lettuce wraps with shredded lettuce, diced avocado, and a drizzle of extra sauce.
• For a party, keep them warm in a low oven and serve directly from a baking sheet lined with parchment paper for easy cleanup.

These keto crispy baked buffalo cauliflower wings are incredibly versatile. Their bold flavor and satisfying crunch make them perfect for everything from casual snacking to being the centerpiece of a themed dinner.

Common Mistakes to Avoid

• Mistake: Using fresh cauliflower without drying it thoroughly. Fix: Pat florets completely dry with paper towels to prevent a soggy, steamed texture.
• Mistake: Skipping the pre-bake (par-bake) step for the cauliflower. Fix: Bake florets naked for 10-15 minutes first to drive off excess moisture before coating.
• Mistake: Applying sauce before the final bake, making the coating mushy. Fix: Bake the coated “wings” until crisp, then toss in sauce and return to the oven briefly to set.
• Mistake: Choosing a batter that’s too thin or lacks binding power. Fix: Use a thick batter with almond flour, parmesan, and eggs for a coating that adheres and crisps.
• Mistake: Crowding the baking sheet, which steams the wings. Fix: Arrange florets in a single layer with space between them for proper air circulation and browning.
• Mistake: Not using a wire rack on the baking sheet. Fix: Place a wire rack on your sheet pan to allow heat to circulate underneath, ensuring all-around crispiness.
• Mistake: Baking at too low a temperature. Fix: Crank your oven to at least 425°F (220°C) to achieve a golden, crispy exterior quickly.
• Mistake: Over-mixing the buffalo sauce with melted butter or oil. Fix: Whisk your hot sauce and fat just until combined to maintain a cohesive, glossy coating.

Storing Tips

• Fridge: Store leftover keto crispy baked buffalo cauliflower wings in an airtight container in the refrigerator for 3-4 days. For best texture, separate layers with parchment paper.
• Freezer: Freeze the baked (but not sauced) cauliflower florets on a parchment-lined baking sheet until solid, then transfer to a freezer-safe bag or container for up to 2 months. Add sauce after reheating.
• Reheat: Reheat in a 400°F (200°C) oven or air fryer for 8-12 minutes until hot and crispy. Ensure the internal temperature reaches 165°F (74°C) for food safety. Microwaving is not recommended as it makes them soggy.

For maximum crunch, reheat your keto crispy baked buffalo cauliflower wings directly from frozen, adding a few extra minutes to the cooking time. Always sauce them just before serving to maintain that perfect crispy texture.

Conclusion

These Keto Crispy Baked Buffalo Cauliflower Wings are the perfect game-day snack or easy weeknight dinner. If you love this recipe, be sure to try our Creamy Buffalo Chicken Cauliflower Casserole Recipe next! Let us know how yours turned out in the comments below.

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FAQs

Are these cauliflower wings truly keto-friendly?

Yes, this Recipe Title: Keto Crispy Baked Buffalo Cauliflower Wings uses almond flour and Parmesan cheese for the breading instead of traditional wheat flour, keeping the net carbs low. The buffalo sauce is typically low in sugar, making it a perfect fit for a ketogenic diet.

How do I get the coating extra crispy without frying?

For maximum crispiness, ensure your cauliflower florets are completely dry before coating them. Bake them on a wire rack set over a baking sheet to allow hot air to circulate all around, which prevents sogginess and creates that desired crispy texture.

Can I make this recipe ahead of time?

You can prepare the coated florets and refrigerate them on a baking sheet for a few hours before baking. For best results, bake them just before serving, as they are crispiest fresh from the oven. Reheating may soften the coating slightly.