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Keto Buffalo Cauliflower Wings - 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 finely ground almond flour (or pork panko for extra crunch)
  • 2 tablespoons coconut flour (helps dry the surface for better crisping)
  • 1 teaspoon baking powder (aluminum-free)
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons avocado oil (or olive oil), plus more for the pan
  • 1/2 cup hot sauce (like Frank’s RedHot Original)
  • 3 tablespoons unsalted butter
  • 1 teaspoon white vinegar (optional, for extra tang)
  • Ranch or blue cheese dressing, for serving
  • Celery sticks, for serving

Method
 

  1. Prep the oven or air fryer. Heat the oven to 425°F (220°C). Line a large baking sheet with parchment and lightly oil it. For air fryers, preheat to 390°F (200°C) and spray the basket.
  2. Cut even florets. Break the cauliflower into medium, wing-sized florets. Aim for uniform sizes so they cook at the same rate.
  3. Make the dry mix. In a bowl, combine almond flour, coconut flour, baking powder, garlic powder, onion powder, smoked paprika, salt, and pepper.
  4. Beat the eggs. In another bowl, whisk the eggs with 1 tablespoon of avocado oil. This helps the coating stick.
  5. Coat the florets. Dip each floret in the egg, shake off excess, then toss in the dry mix to coat. Press gently so the coating adheres without clumping.
  6. Arrange for crisping. Place coated florets on the prepared sheet, spacing them out. Drizzle or mist with the remaining 1 tablespoon oil for extra browning.
  7. Bake or air fry. Bake 20–25 minutes, flipping halfway, until golden and crisp. For air fryers, cook in batches for 12–15 minutes, shaking halfway, until browned and tender.
  8. Make the buffalo sauce. In a small saucepan over low heat, melt the butter. Stir in hot sauce and vinegar. Warm just until combined; do not boil. Taste and adjust salt if needed.
  9. Toss and finish. Transfer hot florets to a large bowl. Pour over the buffalo sauce and toss until evenly coated. For maximum crispness, use just enough sauce to coat lightly and serve extra on the side.
  10. Serve. Plate with celery sticks and your favorite keto-friendly ranch or blue cheese dressing. Eat immediately while hot and crisp.