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
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.