These keto cauliflower wings are a fantastic, healthier alternative to traditional buffalo chicken wings, perfect as a side dish, snack, or appetizer for game day. They're easy to make, customizable, and fit into various dietary lifestyles, including vegetarian, gluten-free, vegan, paleo, and low-carb.
Why Cauliflower Wings?
Buffalo Cauliflower Wings are not only the best way to enjoy cauliflower, but they are a delicious vegetarian, gluten-free, vegan, paleo and low carb alternative to classic buffalo chicken wings.
Ingredients for Keto Cauliflower Wings
Classic Buffalo Wings are made with chicken wings, all purpose flour and bread crumbs or panko crumbs. Our healthier vegan cauliflower wings are made with:
Here's what you'll need to create these flavorful bites:
- Cauliflower florets: Fresh cauliflower is recommended over frozen to avoid a soggy texture. About 1 medium cauliflower will yield approximately 4 cups of florets.
- Batter:
- Almond flour: 3/4 cup or 1 cup superfine almond flour is the base for a low-carb breading. Ensure it's superfine almond flour, not almond meal, for the best texture. Kirkland brand almond flour from Costco is a good option.
- Unsweetened almond milk: 1/2 cup almond milk or any plant-based milk.
- Egg: Egg wash by itself is very thin, but adding the heavy cream creates a thicker egg wash that coats and stays on the cauliflower.
- Heavy cream: Whisk the egg with heavy cream for a thicker egg wash that adheres well to the cauliflower.
- Spices and Seasonings:
- Onion salt: 1 tsp Onion salt or a mix of onion powder and sea salt.
- Garlic powder: 1/2 tsp or garlic powder to taste.
- Smoked paprika: 1 tsp smoked paprika or regular paprika.
- Salt: Season to taste with your favorite sea salt.
- Cayenne pepper: A pinch of cayenne pepper for added heat (optional).
- Buffalo Sauce: 1/2 cup of your favorite hot sauce, such as Frank's Hot Sauce or Tessamae's (Whole30 friendly), or a homemade buffalo sauce.
- Fat: 2 Tbs vegan butter or ghee as a substitute if not dairy-free for Whole30.
- Cheddar cheese powder: Optional, for added flavor and coating. Can be substituted with finely grated cheddar or parmesan cheese, or omitted entirely.
Feel free to add other spices you like. You can also use crushed grain-free crackers or crushed pork rinds if you are not plant-based.
Read also: Easy Low-Carb Cheese Crackers
Preparing the Cauliflower
- Cutting the Cauliflower: Remove most of the stem and chop the cauliflower into bite-sized pieces. For those unsure how to cut cauliflower, there are helpful tutorials available online.
- Batter it up: Give your cauliflower wings a little batter bath in your mix until all of them are coated.
Breading the Cauliflower
Breading cauliflower can be more challenging than breading chicken, but it’s definitely achievable.
- Egg Wash: In a small bowl, whisk eggs with heavy cream. Set aside.
- Dry Breading: In a medium bowl, whisk together almond flour, parmesan cheese, garlic powder, smoked paprika, and cayenne pepper. Set aside.
- Coating Process:
- Dip a piece of cauliflower in the egg wash, ensuring it's fully coated. Shake off any excess egg drippings back into the egg bowl to prevent the breading from clumping.
- Place the cauliflower piece onto the small mound of bread crumbs, applying a little pressure so those breading sticks to the bottom of the cauliflower.
- Spoon a small amount of breading over the cauliflower and then use your fingers to press the breading onto the cauliflower until it is fully coated. It is important to keep the breading in a separate bowl, to prevent it from getting wet.
- Carefully set the cauliflower aside onto a clean part of your baking sheet. Repeat with remaining cauliflower.
For a thicker, crunchier coating, consider double breading the cauliflower, though this will require more time and breading.
Cooking Methods
These keto cauliflower wings can be cooked in several ways, each offering a slightly different result.
Oven Baking
OVEN BAKED CAULIFLOWER BITES:
- Preparation: Preheat oven to 450 degrees F and line a baking pan with parchment paper.
- Arrangement: Place florets in a single layer on baking sheet.
- Baking: Bake for 20-25 minutes until golden brown, flipping halfway through.
- Sauce Application: Meanwhile, mix the hot sauce & melted vegan butter / ghee together in a bowl. Pour the buffalo sauce evenly over the cauliflower & toss to coat.
- Final Bake: Bake again for an additional 10 minutes or until crispy and just starting to brown.
- Serving: Serve immediately with your favorite dipping sauce.
Air Frying
The air fryer produces cauliflower almost as crispy as the deep-fried version, with the added benefits of being healthier and less messy.
Read also: Keto Calorie Counting: A Detailed Guide
- Preparation: Spray the basket of your air fryer with cooking oil spray to prevent cauliflower from sticking.
- Arrangement: Place florets in a single layer in air fryer basket, you will have to work in batches.
- Cooking: Air Fry for an additional 2-3 minutes or until crispy and just starting to brown.
- Sauce Application: Meanwhile, mix the hot sauce & melted vegan butter / ghee together in a bowl. Pour the buffalo sauce evenly over the cauliflower & toss to coat.
Deep Frying
This method yields super crispy cauliflower with an evenly golden-brown coating.
- Oil Preparation: Pour 1 1/2 inches of cooking oil into a pot and heat to 350F.
- Frying: Add a few pieces of breaded cauliflower, stirring occasionally to prevent sticking. Cook for a few minutes until a deep golden brown.
- Removal: Remove cauliflower with a slotted spoon and place onto a paper towel-lined plate.
- Repeat: Repeat with remaining cauliflower.
Making Buffalo Sauce
- Combine: In a small pan, melt the butter over medium heat. Add the hot sauce and garlic powder and whisk to combine.
- Simmer: Bring to a simmer for a minute or two, then remove from heat. Let cool slightly before using.
Serving and Dipping Sauces
Serve these keto buffalo cauliflower wings with your favorite dipping sauce, such as:
- Keto Ranch Dressing
- Blue Cheese Dressing
- Sour Cream
- Fresh veggie sticks
- Guacamole
- Simple cheese board
Make Ahead and Storage
The great thing about making these low carb cauliflower bites is that you can make them ahead. Made with crispy baked cauliflower and a delicious vegan buffalo sauce, this is the perfect healthy side, snack or appetizer for game day!
How to Make Ahead
You can prepare the cauliflower and breading mixture a day ahead of time. Store the cut cauliflower separately, as it loses moisture quickly, which can result in crisper "wings."
Storage
Store leftover buffalo cauliflower in an airtight container in the refrigerator for up to 5 days. To reheat, use an air fryer or oven to maintain crispiness.
Read also: Magnesium Supplements for Keto
Variations
Not a fan of buffalo sauce? You can just swap the sauce with:
- BBQ Sauce
- Sticky Sesame
- Chipotle Lime
- Sriracha and Maple
Nutritional Information
The following nutritional information is an estimate and may vary based on specific ingredients and cooking methods:
- Serving Size: 1 serving (recipe makes 6 servings)
- Calories: 165 kcal
- Fat: 14g
- Carbohydrates: 8g
- Fiber: 3g
- Net Carbs: 5g
- Protein: 5g
Tips and Considerations
- For frozen cauliflower, thaw completely and drain excess water before using. Dab with paper towels to ensure the sauce clings well.
- Use separate hands for the egg mixture and almond flour mixture during breading to minimize mess.
- Adjust cooking times based on your oven or air fryer, ensuring the cauliflower is tender and browned to your liking.
- Don't overcrowd the baking sheet or air fryer basket to allow for even cooking and crisping.
- Spraying the cauliflower with cooking oil spray before baking or air frying helps the breading crisp up and brown.
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