Keto Cauliflower Wings
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. Just 5 net carbs per serving!
Servings: 6
Calories: 257kcal
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.
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