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
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