Name: Keto Cauliflower Wings
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Cuisine: American
Ingredients: 1 large head cauliflower, cut into bite-sized florets; 2 large eggs; 1 cup almond flour; 1 teaspoon garlic powder; 1 teaspoon smoked paprika; ½ teaspoon salt; ½ teaspoon black pepper; 1 cup buffalo sauce (store-bought or homemade); 2 tablespoons unsalted butter, melted (optional, for sauce); Cooking spray or olive oil; Fresh parsley or chives, for garnish (optional)

Craving spicy, finger-licking wings without the carbs? These Keto Cauliflower Wings are absolutely irresistible - golden, crisp, and packed with buffalo flavor!

Each bite bursts with zesty heat and a wonderfully crunchy exterior, while the tender cauliflower inside keeps things light and satisfying. They're oven-baked, so there's no greasy mess - just epic, guilt-free snacking.

Perfect for game days, casual parties, or a cozy movie night at home, this recipe is a must-try for anyone looking to enjoy classic wings with a healthy, low-carb twist.

I first whipped up these beauties for a keto-friendly potluck and they disappeared in minutes. Trust me: even your non-keto friends will beg for the recipe!

Golden, crispy Keto Cauliflower Wings served on a platter with celery sticks and ranch dip

Why You'll Love This Recipe

Super crispy and satisfying - all the crunch, none of the carbs!
Big buffalo flavor - spicy, tangy, and totally addictive.
Easy to make and bake - no frying or complicated steps.
Naturally gluten-free and vegetarian for versatile diets.

Key Ingredients for Keto Cauliflower Wings

See recipe card below for full list of measurements, ingredients, and instructions.

Cauliflower Florets

These are the star of your wings! Cauliflower offers the perfect base with a mild flavor and sturdy texture that holds up to baking and saucing. Break them into even, bite-size florets for uniform cooking and the best "wing" experience. Fresh cauliflower is ideal for maximum crispiness, but pre-cut bagged florets save time.

Almond Flour

Almond flour is your secret weapon for a crispy, golden coating that's totally keto-friendly. It adds nutty depth and a satisfying crunch without any gluten or carbs. You can use finely ground almond meal as well, but superfine flour gives the best texture. For a nut-free option, try crushed pork rinds or coconut flour (though this will change the flavor).

Buffalo Sauce

This brings the classic spicy, tangy, buttery punch that makes wings irresistible. Choose your favorite store-bought buffalo sauce or make your own for even more heat and flavor control. Want something milder or less spicy? Use a gentle hot sauce or blend buffalo sauce with some melted butter.

Eggs

Eggs act as the essential binder, helping all those flavorful crumbs stick tightly to each piece of cauliflower. Whisk until well blended for easy coating. For a vegan option, use unsweetened plant milk mixed with a little almond butter or oil.

Garlic Powder & Smoked Paprika

These spices round out the wings with a smoky, garlicky depth that perfectly complements the buffalo sauce. Smoked paprika is highly recommended for that "grilled" flavor, but regular paprika works in a pinch.

Instructions for Keto Cauliflower Wings

See recipe card below for full list of measurements, ingredients, and instructions.

Prep the Oven and Baking Sheet

Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper or foil for easy cleanup, then lightly coat it with cooking spray or olive oil to prevent sticking.

Prepare the Breading Stations

In one shallow bowl, whisk the eggs until frothy. In another bowl, combine almond flour, garlic powder, smoked paprika, salt, and black pepper. Stir until well mixed.

Bread the Cauliflower

Dip each cauliflower floret first into the egg, letting any excess drip off. Next, coat thoroughly in the seasoned almond flour mixture, pressing gently so the coating sticks well. Arrange the breaded florets in a single layer on your prepared baking sheet.

Bake the Wings

Lightly spritz or drizzle the florets with olive oil for max crispiness. Bake for 25-30 minutes, flipping once halfway through, until the coating is crisp and the cauliflower is tender with a golden, crunchy exterior.

Toss with Buffalo Sauce

In a large bowl, warm the buffalo sauce and melted butter together if desired. Add the baked cauliflower wings and gently toss until each piece is evenly coated. Bake for an additional 5 minutes for extra stickiness, or serve right away for saucy goodness!

Recipe Variations

Make It Spicy

If you love fiery flavors, add a dash of cayenne pepper or a teaspoon of hot sauce to the almond flour mixture. You can also sprinkle chili flakes on top before serving for an extra kick!

BBQ Cauliflower Wings

For a different twist, swap out the buffalo sauce for your favorite sugar-free BBQ sauce. The result is sweet, tangy, and perfect when you're craving something less spicy.

Vegan & Dairy-Free Option

Skip the eggs and use unsweetened plant milk (like almond or soy) to help the coating stick. Use vegan butter (or none at all) in the sauce. Be sure your buffalo sauce is vegan, too!

Nut-Free Version

Instead of almond flour, try grinding up pork rinds or use sunflower seed flour for a delicious nut-free alternative that still keeps things low-carb.

Serving Suggestions

Serve your Keto Cauliflower Wings with crisp celery and carrot sticks for that classic "wing night" feel. Don't forget a side of homemade ranch or blue cheese dip for the ultimate dipping experience. These wings also pair beautifully with a fresh green salad or a side of avocado slices for extra healthy fats and creamy contrast!

Storage and Reheating

Leftover Keto Cauliflower Wings can be stored in an airtight container in the fridge for up to 3 days. To reheat, arrange on a baking sheet and bake at 400°F (200°C) for 8-10 minutes, or until heated through and crispy again. You can also use an air fryer for extra crunch. Freezing isn't recommended, as the coating can become soggy - these wings are best enjoyed fresh!

Frequently Asked Questions About Keto Cauliflower Wings (FAQ)

Q: Are these wings gluten-free?

A: Yes! This recipe uses almond flour for the coating, making it naturally gluten-free.

Q: Can I make these in the air fryer?

A: Absolutely. Air fry the breaded cauliflower florets at 400°F (200°C) for 15-18 minutes, shaking halfway, until crisp and golden.

Q: Will the wings stay crispy after adding buffalo sauce?

A: The wings are crispest right after baking, but saucing and briefly oven-finishing them helps the coating stay crunchy and flavorful.

Love classic wings but want to enjoy them keto-style? These Keto Cauliflower Wings are bold, crispy, and unbelievably delicious. Try them at your next get-together or satisfy a weeknight craving, and don't forget to drop a comment or rating below - I can't wait to hear how yours turn out!