Keto Cauliflower Wings

Dish Info

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!


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

– 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.

– 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. – Toss the crispy cauliflower with the sauce, and serve using a slotted spoon.

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