People go crazy over these Keto Cauliflower Wings! When I first created this recipe, I made them three days in a row at my family's request. You are going to love the buttery, tangy sauce paired with surprisingly crispy cauliflower. This recipe has bold flavors, and it works well as a side for something simple, like Keto Grilled Chicken. I like to cook these in the air fryer, but you can bake them too!
If you are looking for a recipe that will get you excited about eating low carb, these Keto Cauliflower Wings will do the trick.
I'd go so far as to say that eating your veggies has never been so fun.
These little cauliflower bites really do have it all. Crispy on the outside, tender on the inside, with a bold Buffalo flavor that we've all come to love. Perfect with a side of ranch or blue cheese dressing.
Serve this as a side dish, or make it as an appetizer for your next party. Either way, prepare for these babies to disappear quickly. (Just like my Keto Fried Pickles do!)
Tips for Making This Recipe:
- While breading, try to keep one hand for the egg mixture and the other for the almond flour mixture. This will make it easier and less messy! When you use the same hand for both, the flour mixture tends to clump on your fingers and stick to it.
- This recipe works well in the oven, but if you have an Air Fryer I would recommend that you pull it out and use it. Your efforts will be rewarded with perfectly crispy and browned cauliflower.
- Depending on the size of your sheet pan or air fryer, you may need to cook in batches. For the crispiest "wings", it is important not to overcrowd.
- Don't skip spraying your baking sheet or the cauliflower if you are using an air fryer.
Step by Step
Keto Cauliflower Wings (Air Fryer or Oven)
We love big flavors in our family, and this dish really delivers. I recommend serving this recipe with Keto Ranch Dressing or Blue Cheese Dressing. And if you are feeling it, sprinkle on some blue cheese. The combination is irresistible. This is hands down the most requested side at our house.
Servings: 6
Calories: 257kcal
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Equipment
- Mixing Bowls
Ingredients
Crispy Cauliflower
- 1 head cauliflower
- 3 eggs beaten
- ¾ cup almond flour
- ¾ cup finely grated Parmesan cheese
- 1 teaspoon garlic powder
- ½ teaspoon smoked paprika
- Salt and Pepper to taste; I used ½ teaspoon each
Sauce
- 1 cup Frank's Red Hot Sauce
- 4 tablespoons butter
Instructions
- Preheat your air fryer to 400 degrees or oven to 420.
- Core the cauliflower and cut into larger florets.
- Beat the eggs together in a small bowl.
- In a separate bowl, combine the almond flour, Parmesan, garlic powder, smoked paprika, salt and pepper.
- Dip the cauliflower into the egg mixture, and then coat in the almond flour mixture.
- Transfer to a parchment lined baking sheet until ready to cook.
- Continue with the remaining cauliflower.
- Spray the bottom of your air fryer or a parchment lined baking sheet with oil.
- Add the cauliflower in a single layer. Spray the top.
- Cook for 10 to 12 minutes in the air fryer or 20 to 22 minutes in the oven, until golden brown, flipping half way through.
Sauce
- While the cauliflower is cooking, make the sauce by combining the Franks Hot Sauce and butter in a small saucepan.
- Heat over medium low heat until the butter melts.
To Combine
- Toss the crispy cauliflower with the sauce, and serve using a slotted spoon.
Notes
Can this recipe be made ahead?
You can make this recipe ahead, however, I recommend making it as close to serving as possible. Cauliflower tends to become soft and the breading loses its crispy factor. What you can do is batter the cauliflower a few hours ahead of time and then cook just prior to serving. For entertaining, you can make the breading mixture and cut the cauliflower a day ahead of time. Cauliflower loses moisture quickly when it cuts and this can actually result in crisper "wings". That being said, I still love the leftovers and look forward to it when we have them.How do you store and reheat this recipe?
This dish is best stored covered in the refrigerator. If you need to layer, put parchment paper between the layers so the breading doesn't stick together and fall off.Nutrition
Calories: 257kcal | Carbohydrates: 9g | Protein: 13g | Fat: 20g | Saturated Fat: 8g | Cholesterol: 113mg | Sodium: 1545mg | Potassium: 338mg | Fiber: 4g | Sugar: 3g | Vitamin A: 540IU | Vitamin C: 46.2mg | Calcium: 204mg | Iron: 1.5mg
Chava says
Wow, your blog is so well organized! I love it! I will have to give these "wings" a try. We're not the biggest fans of cauliflower, but the sauce will probably go a long way as far. Thanks for sharing!
Wendy says
Thanks so much! You really don't taste cauliflower here at all. Just crispy, yummy buffalo flavors.
Wendy says
If you aren't on Keto, you could totally make this with regular or gluten free flour (whatever you have on hand) instead of the almond flour. I've done that for my kids, and for myself before I was keto.
Ntensibe Edgar Michael says
Anha....Now, this is a keto I want to try out!
Ashley says
I love cauliflower wings! I make them all the time. A good home made sauce taken them up a notch as well!
Jessie says
I cannot wait to try these! I found out that I need to be gluten free, so I am thinking about trying Leto.
Heather says
These look super yummy. I love the concept of this recipe so I can't wait to give them a try!
Jessica Hughes says
I have been wanting to try these for awhile now! Saving this recipes as I think my kids would like them too!!
Wendy says
If you give it a try let me know how it goes!
Sherry says
Could I use frozen cauliflower floretyes instead of fresh cauliflower?
Wendy Polisi says
I haven't tried it, but my guess is that frozen florets would have a bit too much moisture.
Wendy Polisi says
I am afraid they might have too much moisture.
Summer Shores says
I wonder if I could convince my son to try these! Keto has been on my list of things to try out for awhile now!
Wendy says
My boys will eat them and they are super-picky! If you decide to try it, let me know if I can help.
Super Yummy says
Would these work with a flax egg instead, or coating with coconut milk? I can do the Parmesan, but otherwise need to be dairy and egg free.
Wendy Polisi says
I haven't tried it but I think it would work. I used to be vegan and used flax eggs quite a bit for things like this. I've never tried it with almond flour - but I don't see any reason why it wouldn't work.
Aline says
Has anyone ever tried baking these? If so, how would we go about it? I don’t have an air fryer (though it’s definitely on my list!)
Thanks
jenny chairez gonzalez says
can i deep fry these?
Jessica says
I have tried to make this type of recipe before, but this is by far best Keto recipe I have had. Thank you!
Martha says
Since serving size isn't stated (unless I missed it), I'm assuming the nutritional info is for the entire recipe...correct?
Vera says
So yummy! Thank you!
I only tossed one in the buffalo sauce to see if it would get soggy and it did. I dipped mine instead to keep the crunch
Summer says
I only had half of a head of cauliflower, so I made the breading and used it for both the "wings" and some zucchini fries. These were amazing! It definitely hit the spot.
Hannah c says
How much is one serving? How many servings in a head of cauliflower?
Kaila Swanson says
So I made this tonight and it was DELICIOUS! I didn't do the sauce but instead dipped in ranch and was a hit.
Wendy Polisi says
So glad you enjoyed it - you can't go wrong with ranch!
Alexandra Benyi says
This recipe looks really promising! Unfortunately, I don't have almond flour at home. Can it be substituted for coconut flour?
TT says
Tasted amazing. I'm trying to convince my husband to do Keto & I think this cauliflower may have did it. He made a non-keto version & this recipe for me. He loved this one better wothout the flour, honey & cornstarch. We loved it, even my 5 year old loved it too.
Wendy Polisi says
I am so glad that you liked it.
Maribel Flecha says
Almond flour and parmesan cheese was not sticking after the egg dip. I’m wondering maybe because I washed the cauliflower. The breading became mushy and would not stick to the cauliflower. Sad
Wendy Polisi says
Yes, if your cauliflower has water it is going to make the breading mushy.
Mimi says
What is the serving in the nutritional information?
Jo Loudan says
I’m going to try this!! Do I use my air fryer basking, lined?
Carol says
I used the parchment paper that has holes in it in my air fryer. 10 minutes & they were perfect.
Laura says
These are pretty good! I will say I substituted a lot of the ingredients but still found them tasty. I can imagine when following the recipe exactly they’d be even better! I used almond meal and low carb crumb instead of super fine almond flour. I also used oil instead of eggs, as my partner dropped the eggs before I could use them! I then used siracha instead of normal hot sauce, as that’s all I had on hand. Overall nice and will make again
Kiana Stevenson says
I absolutely loved this recipe! It tasted exactly like hot wings. Definitely 10/10!
Llama says
Whoa!!! These blew me away, they're soooo GOOD! Gonna use this recipe to make some buffalo chicken strips as well. Thank you for sharing this!!
Jeanette says
I absolutely love these! They are easy and delicious!
Carol says
This is/was absolutely delicious! I ate 1/2 a large cauliflower. I don't like too spicy so I made the hot sauce and mixed it with the Ranch recipe, used it as a dipping sauce. SOOOO good. I'm on keto and will use this recipe often.