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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.
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.
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.
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.
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!
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
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!
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
If you want to start a keto diet and don’t know where to start, check out my Ultimate Guide to Clean Keto. Check out my 2 week keto diet meal plans if you need some meal prep inspo! They use a bulk meal prep technique and are meant to save time and money! If you loved this recipe, sign up to my newsletter to be notified when a new recipe is released!
Keto Buffalo Cauliflower
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.
Ingredients
- 1 large cauliflower cut into florets
- 2 tbsp avocado oil
- 1/2 cup almond flour fine
- 1/2 tsp Salt
- 1/4 tsp Pepper
- 1/2 tsp Garlic Powder
- 3/4 cup buffalo sauce
- 1 tbsp butter melted
Instructions
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Preheat the oven to 425F. Line a large cookie sheet with parchment.
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Place avocado oil into a large bowl or ziploc bag. Add cauliflower and coat evenly with oil.
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In a small bowl combine almond flour, salt, pepper and garlic powder. Add flour mixture to bowl or bag and coat cauliflower florets evenly.
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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.
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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.
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Bake for an additional 10-15 minutes.
Recipe Notes
Dip these cauliflower bites in your favorite low carb dipping sauce! I love these with ranch and blue cheese!
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