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Close up photo of Keto Cauliflower Wings on a white plate garnished with parsley.
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5 from 6 votes

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!
Prep Time20 mins
Cook Time10 mins
Total Time30 mins
Course: Side Dish
Cuisine: American
Keyword: spicy, vegetarian
Servings: 6
Calories: 257kcal
Author: Wendy Polisi


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


  • 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.

To Combine

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


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