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Keto Buffalo Cauliflower Bites Wings

Keto Buffalo Cauliflower is easy to make, and a much healthier version of classic Buffalo Wings Recipes. If you are a vegetarian then this is the dish for you! Buffalo cauliflower bites are bakes until they are perfectly crispy and ready for dipping.

Dipping Keto Buffalo Cauliflower Bites in sauce

Have any of you guys noticed that when you go out to eat, especially to a sports bar or pub, that Buffalo Cauliflower is on a lot of menus? I’ve noticed it a lot lately. We were down in Florida and at so many restaurants they had buffalo cauliflower bites so we thought let’s get on this bandwagon! 

There are many ways to make keto buffalo cauliflower bites but we wanted to bring you a recipe that is not only keto-friendly but also vegan and paleo-friendly. We figured this way it really should be perfect for most people. 

Keto Buffalo Cauliflower Wings (that’s another name we call them), are a great appetizer and should be at your next party….when we are all allowed to have those again…HAHA! I love serving them with some bleu cheese dressing, carrots, and celery. 

Can’t wait to hear what you all think of our keto buffalo cauliflower recipe. Please leave us comments down below!

What are Buffalo Cauliflower Bites?

I’m sorry if I got ahead of myself, because you may be wondering what exactly are keto buffalo cauliflower bites?

They actually go by several names including keto buffalo cauliflower wings, but they don’t have any chicken in them, making them 100% vegetarian.

Keto Buffalo Cauliflower Wings

Buffalo cauliflower bites are pieces of fresh cauliflower, dipped in a low carb almond flour batter, baked until crispy, then tossed in buffalo sauce. They are sooooo good!!! 

Here’s a little perk of these keto buffalo cauliflower bites…they are far less messy than buffalo chicken wings. You can poke them with a fork and dip them right into your favorite dipping sauce.

Are Buffalo Cauliflower Wings Healthy?

These buffalo cauliflower wings are a delicious and healthy alternative to regular chicken wings. We chose to make our recipe paleo too, they are completely dairy-free and perfect for everyone.

Benefits of Eating Cauliflower

Cauliflower has many health benefits including being high in fiber, it’s full of vitamins, antioxidants, and minerals. Using cauliflower is a healthy replacement for potatoes, rice, and in this case…chicken.

Cauliflower is an excellent source of Vitamin C, Vitamin B6, Vitamin K, and can also help reduce inflammation. 

One of the main benefits of eating cauliflower is that it’s very low in carbohydrates, making it a very popular ingredient on keto and low carb diets.

How Many Carbs in Buffalo Cauliflower Bites?

The amount of carbs in Keto buffalo cauliflower bites depends on how many pieces you consider to be one serving.

I chose to divide mine into 4 servings but you can divide it into 5 or 6 servings if you prefer. Here is the carb count for several options: 

  • 4 SERVINGS = 9.6 NET CARBS PER SERVING
  • 5 SERVINGS = 7.7 NET CARBS PER SERVING
  • 6 SERVINGS = 6.4 NET CARBS PER SERVING

Keto Buffalo Cauliflower Ingredients

Keto Buffalo Cauliflower ingredients

For the Cauliflower

  • Cauliflower – 1 large head of cauliflower, chopped into large bite-sized pieces. 
  • Almond Flour – ¾ cup superfine almond flour.
  • Water – ¾ cup water added to the almond flour to create a batter. 
  • Spices – Combination of salt, garlic powder, onion powder, paprika.

Buffalo Sauce

Primal Kitchen Buffalo Sauce – This is our star ingredient, and is the best buffalo sauce I have ever had. It is made with cashew butter making it Paleo and Whole30 compliant. You can use any other buffalo sauce within your personal diet constraints.

Milk Options

I used water to make our almond flour batter, but you can use Unsweetened Almond Milk or Unsweetened Cashew Milk instead. Either option is fine.

I use only water mainly because it doesn’t add any extra calories or carbs to the paleo cauliflower buffalo.  

Can I Use Frozen Cauliflower?

Frozen cauliflower is not the best option for making buffalo cauliflower because there is a lot of moisture in it and the recipe will end up watery and soggy. They won’t crisp up as nicely as fresh cauliflower does.

Different Variations Buffalo Cauliflower

Best Keto Buffalo Cauliflower

Variations of buffalo cauliflower bites are very similar to variations you would have with buffalo chicken wings. Here are some yummy variations you can make: 

  • BBQ Sauce 
  • Chipotle Lime 
  • Garlic Parmesan 
  • Sriracha Honey

Tools to Use

The real beauty of this paleo buffalo cauliflower recipe is that you don’t need much to make it. 

  • Mixing Bowl 
  • Knife – preferable a good sharp chef’s knife, but any will do
  • Saucepan – heating the buffalo sauce in
  • Baking Tray 
  • Cooling Rack – This is probably the most important tool to use because it allows the buffalo cauliflower to cook from all directions. 
  • Air Fryer – Not necessary but optional.

How to Bake Keto Buffalo Cauliflower Bites in the Oven

Let me show you how to make the Best Keto Buffalo Cauliflower Bites: 

STEP 1: Preheat oven to 450 degrees. 

STEP 2: Chop the cauliflower into large bite-sized pieces. Make sure the pieces are a good size and not too small or they will turn into mush.

STEP 3: In a mixing bowl combine the almond flour, spices, and water. Mix together.

STEP 4: Dip the cauliflower pieces into the batter.

STEP 5: Place a cooling rack on top of a baking sheet, or line the baking sheet with parchment paper.

STEP 6: Take each piece of cauliflower and fill the baking sheet, leaving spaces in between each piece. 

Buffalo Cauliflower bites on baking sheet before going in the oven

STEP 7: Bake for 25 minutes, flipping the cauliflower over halfway through.

Keto Buffalo Cauliflower baking in the oven

STEP 8: In a small saucepan add the buffalo sauce and heat.

Buffalo Sauce in a pan

STEP 9: Use a small pastry brush and coat each piece of cauliflower with buffalo sauce.

Brushing Buffalo sauce on Cauliflower florets

STEP 10: Bake for another 5-10 minutes.

Keto Buffalo Cauliflower on baking sheet

STEP 11: Serve right away with your favorite dipping sauce, carrot, and celery sticks.

Make Keto Buffalo Cauliflower Wings in Air Fryer

  1. Set the air fryer to 400 degrees.
  2. Chop the cauliflower into large bite-sized pieces.
  3. In a mixing bowl combine the almond flour, spices, and water. Mix together.
  4. Dip the cauliflower pieces into the batter.
  5. Place the cauliflower florets in a single layer in the air fryer basket, you will have to work in batches.
  6. Air fry for 12-14 minutes until golden brown, flipping halfway through.
  7. In a small saucepan add the buffalo sauce and heat.
  8. Use a small pastry brush and coat each piece of cauliflower with buffalo sauce.
  9. Air Fry for an additional 2-3 minutes or until crispy and it starts to brown.

Tips & FAQs for Cauliflower Wings 

  • Chop the cauliflower into large bite-sized pieces, and try to cut them into even-sized pieces so they will cook evenly. 
  • If you aren’t on a Keto or Low Carb diet, you can replace the almond flour with all-purpose flour. 
  • Preheat the oven before adding the cauliflower. 
  • Feel free to add or subtract any spices to the batter.
  • We use Primal Kitchen Buffalo Sauce which is paleo and whole30 approved, but you can use any buffalo sauce of your liking. 
  • Be sure to cook at a high temperature.
  • You don’t want to undercook the buffalo cauliflower wings, you want to make sure they get nice and crispy.
Buffalo Cauliflower stacked on plate

How Spicy is this Recipe?

I don’t like super spicy foods so I went with a more mild sauce, but you can make buffalo cauliflower wings as spicy as you want. Follow this chart according to your spicy tolerance:

  • MILD: ⅓ CUP BUFFALO SAUCE
  • MEDIUM: ½ CUP BUFFALO SAUCE  
  • HOT: ¾ CUP BUFFALO SAUCE

Do they Taste Like Real Buffalo Wings?

So keep in mind….it’s still cauliflower so it won’t taste exactly like buffalo wings. Even though they don’t taste like chicken, they are a wonderful and flavorful vegetable dish.

Other Diets This Recipe is Good For 

  • Paleo and Whole30 Approved: I’m so happy we were able to bring a paleo and whole30 buffalo cauliflower recipe to you. We used Primal Kitchen Buffalo Sauce, which is amazing. 
  • Gluten-Free: Almond flour is used in the batter instead of all-purpose flour.

How to Serve Keto Buffalo Cauliflower Bites?

Keto Buffalo Cauliflower Bites Recipe

My favorite way to serve our keto buffalo cauliflower bites is on a platter with some celery sticks, carrot sticks, and cucumber spears. Oh and don’t forget your dipping sauces! 

If you are looking for other great appetizers to serve with these keto buffalo cauliflower wings here a few suggestions: 

Dipping Sauces

Speaking of sauces here are my favorites:

  • Primal Kitchen’s Vegan Ranch 
  • Keto Ranch Dressing
  • Blue Cheese Dressing 
  • Keto BBQ Sauce
  • Primal Kitchen’s Caesar Dressing

Make Ahead & Storing Options 

One of the great things about making these low carb cauliflower bites is that you can do your prep work ahead of time. I’m a big proponent of getting my prep work done early.

Healthy Buffalo Cauliflower

My suggestion is to cut the cauliflower first and set it aside until ready to coat. You don’t want to coat them in the batter and bake them until you are ready to eat them. 

Storing Leftovers: Store the leftover keto buffalo bites in an airtight container and place in the fridge. The leftovers will last for up to 1 week.

How to Reheat?

In order to get the original crispy texture that your cauliflower bites had you are going to want to pop them back in the oven for about 5-10 minutes at 400 degrees. 

You could also reheat them in a skillet on the stove, or put them in the air fryer to crisp them up again.

Can You Freeze Buffalo Cauliflower Bites?

I feel like everyone has a differing opinion on whether or not to freeze your leftover cauliflower bites. My personal opinion is I do NOT like to freeze them. I feel like the texture just doesn’t come out well after it’s been thawed. 

But that being said, if you want to go ahead and try freezing your buffalo cauliflower wings here is how to do it. 

To Freeze: Place the buffalo cauliflower bites in an airtight container or in a Ziploc bag and put them in the freezer for 1-2 months. Thaw in the fridge overnight.

Easy Keto Buffalo Cauliflower Wings

Other Low Carb Cauliflower Recipes

If you are a true lover of cauliflower, then please check out some of our other delicious cauliflower recipes. 

Keto Mac and Cheese forkful

All of them are Keto-friendly and low carb, and will have your friends raving!

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Best Buffalo Cauliflower Bites

Keto Buffalo Cauliflower Bites Wings


  • Author: Stephanie Parlegreco
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 4 Servings (5 Pieces Per Serving) 1x
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Description

Keto Buffalo Cauliflower is easy to make, and a much healthier version of our classic Buffalo Wings Recipes. If you are a vegetarian then this is the dish for you! Buffalo cauliflower bites are bakes until they are perfectly crispy and ready for dipping. 


Ingredients

Scale
  • 1 head cauliflower 
  • ¾ cup almond flour 
  • ¾ cup water
  • ½ tsp salt
  • ½ tsp garlic powder 
  • ½ tsp onion powder 
  • ½ tsp paprika 
  • ⅓ cup Primal Kitchen Buffalo Sauce (or your favorite buffalo sauce)

Instructions

Baked in the Oven

  1. Preheat the oven to 450 degrees. 

 

For the Air Fryer

Notes

4 Total Servings = 9.6 NET CARBS PER SERVING

5 Total Servings = 7.7 NET CARBS PER SERVING

6 Total Servings = 6.4 NET CARBS PER SERVING 

Chop the cauliflower into large bite-sized pieces, and try to cut them into even-sized pieces so they will cook evenly. 

If you aren’t on keto or need to eat low carb, you can replace the almond flour with all-purpose flour. 

Preheat the oven before adding the cauliflower. 

Feel free to add or subtract any spices to the batter.

We use Primal Kitchen Buffalo Sauce which is paleo and whole30 approved, but you can use any buffalo sauce of your liking. 

Be sure to cook at a high temperature.

You don’t want to undercook the buffalo cauliflower wings, you want to make sure they get nice and crispy. 

  • Category: Appetizers
  • Method: Baking
  • Cuisine: American

Keywords: Keto Buffalo Cauliflower, Buffalo Cauliflower, Buffalo Cauliflower Bites, Keto Buffalo Cauliflower Bites, Healthy Buffalo Cauliflower, Buffalo Cauliflower Wings, Keto Buffalo Cauliflower Wings, Low Carb Buffalo Cauliflower, Buffalo Cauliflower Bites Recipe, Paleo Buffalo Cauliflower, Keto Cauliflower Wings, Keto Buffalo Cauliflower Recipe, Best Keto Buffalo Cauliflower, Easy Keto Buffalo Cauliflower, Keto Appetizers, Low Carb Appetizers, Best Buffalo Cauliflower

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