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Home » Recipes » Keto

Keto Buffalo Cauliflower

Published: Oct 4, 2021 · Modified: Jul 22, 2023 by Lara This post may contain affiliate links - read my disclaimer for full details... 2 Comments

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This Keto Buffalo Cauliflower recipe is a fun and healthy twist on the typical buffalo wings.  It is perfect as a snack, side dish, or a game day appetizer. 

keto buffalo cauliflower on a plate with a side of blue cheese topped with parsley
Table of Contents
  • Keto Buffalo Cauliflower
  • What makes cauliflower healthy?
  • Can Cauliflower help with weight loss?
  • Ingredients for buffalo cauliflower
  • How to make buffalo cauliflower
  • Low carb dipping sauces 
  • Other Low Carb Recipes made with Cauliflower
  • Keto Buffalo Cauliflower

Keto Buffalo Cauliflower

Are you looking for a healthy way to satisfy that buffalo wing craving?  You should try these Keto Buffalo wings! Perfect for those following a keto diet or just trying to reduce their carb intake!

This healthy alternative is a great way to get that buffalo flavor you want without sacrificing the calories.  These buffalo cauliflower bites are great as a snack, side dish, or a fun appetizer to have while watching your favorite sports team.  

There is something about watching a sports game that seems to make everyone crave a good buffalo dish. This low carb appetizer can be a great way to get in extra vegetables into their diet (that actually tastes good!). It has a subtle kick that will keep everyone wanting more!

If you're looking for more ways to get veggies into your diet, check out these low carb vegetables recipes and consider pairing them with this lemon herb tahini.

keto buffalo cauliflower on a plate with a side of blue cheese topped with parsley

What makes cauliflower healthy?

Cauliflower is a low calorie and low carbohydrate vegetable. It is full of many vitamins and antioxidants. Some of the vitamins and nutrients that cauliflower contains include, vitamins C, K, and B, as well as phosphorus, magnesium, potassium, and manganese.

This vegetable is also high in protein compared to some other vegetables (still not as high as animal products tho!).  With this dish being higher in protein than other vegetarian appetizers, it is allowing you to get the protein you need without all the added carbohydrates and calories.   

Cauliflower also is a good source of fiber which can help you maintain a healthy digestive tract.  It can also help you maintain healthy blood sugar levels since it is a low glycemic vegetable.

To find out more information on the benefits of cauliflower check out this article on crucial facts about health benefits of popular cruciferous vegetables.

keto buffalo cauliflower on a plate with a side of blue cheese topped with parsley

Can Cauliflower help with weight loss?

Cauliflower has been found to help some individuals with losing weight.  With its high fiber content and low carb intake, it is a great snack or dish to have when trying to lose weight.

It is especially helpful with losing weight when you are switching it out for other foods that might be higher in carbs and fats. Try these low carb cauliflower wings in place of fried breaded wings, pizza rolls, chicken fingers, or jalapeño poppers.

With this cauliflower recipe, you are switching out those greasy buffalo wings which can add a lot of calorie. By switching them with cauliflower, you are not only decreasing the calories and fat you would be taking in, but you are also adding in more fiber.

And if you want a healthy wing recipe, check out these crispy oven baked keto chicken wings.

keto buffalo cauliflower on a plate with a side of blue cheese topped with parsley
keto buffalo cauliflower on a plate with a side of blue cheese topped with parsley

Ingredients for buffalo cauliflower

  • Fresh cauliflower
  • Avocado oil or olive oil
  • Almond flour or almond meal
  • Buffalo sauce or your favorite hot sauce
  • Butter
  • Garlic powder
  • Salt and black pepper

As you can see this recipe contains very minimal ingredients, most of which you probably already have in your fridge or pantry! This buffalo cauliflower bites recipe a great appetizer if you're short on time and ingredients! 

If you're vegan, simply use a vegan butter instead of caws butter and it'll make a great vegan alternative to buffalo chicken wings!

keto buffalo cauliflower on a plate with a side of blue cheese topped with parsley

How to make buffalo cauliflower

The first step is to preheat the oven to 425 F. Then line a large baking sheet with parchment paper. Then place avocado oil into a large bowl or Ziploc bag.

Take a head of cauliflower and chop it into large florets. Add chopped cauliflower pieces and coat evenly with oil.

Next, in a small bowl combine almond flour, salt, pepper and garlic powder. Add the almond flour mixture to a bowl or bag and then add the cauliflower. Toss the cauliflower florets until they are evenly coated.

Then arrange the coated cauliflower florets on a cookie sheet in a single layer - depending on the size of your cauliflower you may need 2 cookie sheets.  

Place the cookie sheeting into the preheated oven and bake for 20 minutes. In a shallow bowl combine the buffalo sauce and melted butter. Dip the florets into the buffalo sauce mixture, coating evening and return them to the cookie sheet.

Finally bake the cauliflower buffalo bites for an additional 10-15 minutes.

RECIPE NOTES:

  • Nutritional information: Per serving there is 9 grams total carbs, 4 grams fiber and 5 grams net carbs.
  • Store leftovers in an airtight container
close up image keto buffalo cauliflower on a plate with a side of blue cheese topped with parsley

Low carb dipping sauces 

You can absolutely eat these keto buffalo cauliflower bites as they are because they're freaking delicious! BUT if you are a sauce gal or guy, try one of these low carb dipping sauces! They're all easy recipes to make!

  • Low Carb Ranch Dressing
  • Keto Blue Cheese Dressing
  • Spicy Mayo Dipping Sauce
  • Easy Creamy Caesar Dressing

Other Low Carb Recipes made with Cauliflower

If you've been following a keto lifestyle for a while you know that cauliflower is a great low carb substitution for potatoes! Below are some of my favorite cauliflower recipes.

  • Instant Pot Mashed Cauliflower
  • Bacon Cheddar Cauliflower Soup Recipe
  • Easy Cauliflower Fried Rice Recipe
  • Cilantro Lime Cauliflower Rice
keto buffalo cauliflower on a plate with a side of blue cheese topped with parsley
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square image of keto buffalo cauliflower on a plate with a side of blue cheese topped with parsley

Keto Buffalo Cauliflower

Lara
This Keto Buffalo Cauliflower recipe is a fun and healthy twist on the typical buffalo wings.  It is perfect as a snack, side dish, or an appetizer. 
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 12 minutes mins
Cook Time 35 minutes mins
Total Time 47 minutes mins
Course Appetizer
Cuisine American
Servings 6
Calories 147 kcal

Ingredients
  

  • 1 large cauliflower cut into florets
  • 2 tablespoon avocado oil
  • ½ cup almond flour fine
  • ½ teaspoon Salt
  • ¼ teaspoon Pepper
  • ½ teaspoon Garlic Powder
  • ¾ cup buffalo sauce
  • 1 tablespoon butter melted

Instructions
 

  • Preheat the oven to 425F. Line a large cookie sheet with parchment.
  • Place avocado oil into a large bowl or ziploc bag. Add cauliflower and coat evenly with oil.
  • In a small bowl combine almond flour, salt, pepper and garlic powder. Add flour mixture to bowl or bag and coat cauliflower florets evenly.
  • Arrange the cauliflower on a cookie sheet in one layer - depending on the size of your cauliflower you may need 2 cookie sheets. Bake for 20 minutes. Remove from the oven.
  • In a shallow bowl combine the buffalo sauce and melted butter. Dip the florets into the sauce coating evening and return them to the cookie sheet.
  • Bake for an additional 10-15 minutes.

Notes

Dip these cauliflower bites in your favorite low carb dipping sauce! I love these with ranch and blue cheese!

Nutrition

Calories: 147kcalCarbohydrates: 9gProtein: 5gFat: 12gSaturated Fat: 2gCholesterol: 5mgSodium: 1173mgPotassium: 419mgFiber: 4gSugar: 3gVitamin A: 59IUVitamin C: 67mgCalcium: 50mgIron: 1mg
Keyword buffalo cauliflower bites, buffalo cauliflower wings, keto buffalo cauliflower
Tried this recipe?Let us know how it was!
pin image for how to make buffalo cauliflower

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Hi, I’m Lara, a Registered Dietitian and Personal Trainer with a passion for food and travel.

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