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Keto Buffalo Cauliflower Bites - Spicy, Crispy, and Low-Carb

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1 large head cauliflower, cut into bite-size florets
  • 2 large eggs, beaten
  • 1/2 cup almond flour (fine or super-fine)
  • 1/3 cup grated Parmesan cheese
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon smoked paprika (optional for depth)
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 1/2 cup buffalo hot sauce (like Frank’s RedHot)
  • 2 tablespoons butter, melted
  • 1 tablespoon avocado oil (or olive oil) for baking
  • Ranch or blue cheese dressing, for dipping
  • Celery sticks and carrot sticks (optional, carrots in moderation for keto)

Method
 

  1. Prep the oven or air fryer. Heat the oven to 425°F (220°C) and line a large baking sheet with parchment. Lightly brush or spray the parchment with oil. For an air fryer, preheat to 390°F (200°C) and lightly oil the basket.
  2. Cut the cauliflower. Trim into even, bite-size florets. Aim for 1.5-inch pieces so they cook at the same speed and crisp evenly.
  3. Make the dry mix. In a bowl, combine almond flour, Parmesan, garlic powder, onion powder, smoked paprika, salt, and pepper. Stir well to break up clumps.
  4. Beat the eggs. In a separate bowl, whisk the eggs until smooth. This helps the coating stick.
  5. Coat the florets. Dip each floret in egg, let excess drip off, then roll in the almond-Parmesan mix. Press gently so the coating adheres. Place coated florets on the prepared sheet or in the air fryer basket.
  6. Bake or air fry until crisp. Oven: Bake 18–22 minutes, flipping halfway, until golden and tender with browned edges.
  7. Air fryer: Cook 12–15 minutes, shaking or turning once, until crisp and lightly browned. Work in batches if needed.
  8. Stir the buffalo sauce. In a small bowl, whisk hot sauce with melted butter. For extra heat, add a pinch of cayenne. For tang, add 1 teaspoon apple cider vinegar. Taste and adjust salt.
  9. Toss to coat. Transfer hot cauliflower to a large bowl and toss with the buffalo sauce until evenly coated. If you like them extra saucy, reserve a little for drizzling.
  10. Finish and serve. Sprinkle with a pinch of salt if needed. Serve right away with ranch or blue cheese and crunchy celery. Enjoy while they’re hot and crisp.