Christel Oerum

Low-carb Buffalo Cauliflower Wings | Diabetes Strong


Look no further than this recipe for your next favorite wings recipe to try out! These low-carb buffalo cauliflower wings are healthy, full of flavor, and couldn’t be easier to make.

cauliflower wings in white bowl

Next time you are struggling to come up with a quick low-carb dinner recipe for the whole family to enjoy, why not give these cauliflower wings a try?

They are ready in under an hour and use simple ingredients. The end result is delicious, crispy cauliflower wings that can be used any way you like!

Eat them as is with some keto ranch dressing to dip, or use them as a filling for buffalo cauliflower tacos for a delicious, low-carb dinner.

How to make low-carb buffalo cauliflower wings

Step 1: Preheat your oven to 350°F (180°C) and line a baking sheet with parchment or baking paper. Set aside.

Step 2: Cut your cauliflower into large florets. These wings are mostly going to be eaten with your hands so keep the florets cut large so they are easy to handle.

ingredients for the recipe on a wooden board

Step 3: In a small mixing bowl, whisk together your almond flour, parmesan cheese, garlic and onion powder, paprika, salt, and pepper.

Step 4: In a separate small bowl, whisk together the eggs.

three bowls on a grey background with ingredients

Step 5: Firstly, dip the cauliflower floret into the egg mixture and coat well. Then dip into the almond flour and parmesan cheese mixture and coat well. Place the coated cauliflower on your prepared baking sheet.

uncooked wings on baking tray

Step 6: Bake in the oven for 20 – 25 minutes, flipping halfway through until the wings have turned slightly golden.

Step 7: As soon as the wings come out of the oven, place them in a mixing bowl and pour over the low-carb BBQ sauce. Toss to coat.

Step 8: Place the wings back on the baking sheet and bake for a further 15 minutes until completely cooked through. Serve immediately.

cauliflower wings garnished with green onion in bowl

Vegan wings? No problem!

You can easily make this recipe vegan-friendly with some simple ingredient swaps. Instead of using beaten eggs to dip the cauliflower florets, you can use any unsweetened plant milk like soy or almond.

Instead of using parmesan cheese for flavor, you can substitute with nutritional yeast. This will add a cheesy, rich flavor while making these wings completely vegan too!

Storing leftover wings

These cauliflower wings are best served immediately after they come out of the oven. This is to keep them crispy and hot.

However, if you are left with wings at the end of dinner, you can store and use them in tacos or wraps over the next few days.

Refrigerate for up to 3 days in an airtight container before use.

dipping a wing in ranch dressing

More low-carb cauliflower recipes to try

This recipe for low-carb buffalo cauliflower wings is one of many recipes using cauliflower you can find here! It’s such a versatile vegetable and can be used in many creative and tasty ways. Here are some of my other favorite low-carb cauliflower recipes that you can try out!

If you like low-carb cauliflower recipes, you can also check out my roundup of low- carb cauliflower recipes for more inspiration. 

When you’ve tried these keto buffalo cauliflower wings, please don’t forget to let me know how you liked them and rate the recipe in the comments below!

Recipe Card

Low-Carb Buffalo Cauliflower Wings

Look no further than this recipe for your next favorite wings to try out! These low-carb buffalo cauliflower wings are healthy, full of flavor and couldn’t be easier to make.

Prep Time:5 minutes

Cook Time:40 minutes

Total Time:45 minutes

Servings:8

Instructions

  • Preheat your oven to 350°F (180°C) and line a baking sheet with parchment or baking paper. Set aside.

  • Cut your cauliflower into large florets. The wings are mostly going to be eaten with your hands so keep the florets cut large so they are easy to handle.

  • In a small mixing bowl, whisk together your almond flour, parmesan cheese, garlic and onion powder, paprika, salt, and pepper.

  • In a separate small bowl, whisk together the eggs.

  • Firstly, dip the cauliflower floret into the egg mixture and coat well. Then dip into the almond flour and parmesan cheese mixture and coat well. Place coated cauliflower on your prepared baking sheet.

  • Bake in the oven for 20 – 25 minutes, flipping halfway through until the wings have turned slightly golden.

  • As soon as the wings come out of the oven, place them in a mixing bowl and pour over the low-carb BBQ sauce. Toss to coat.

  • Place the wings back on the baking sheet and bake for a further 15 minutes until completely cooked through and crispy. Serve immediately.

Recipe Notes

Can be stored in the refrigerator for up to 3 days.  To make the recipe vegan, substitute eggs with unsweetened plant milk (almond or soy) and use nutritional yeast instead of cheese.

Nutrition Info Per Serving

Nutrition Facts

Low-Carb Buffalo Cauliflower Wings

Amount Per Serving

Calories 196 Calories from Fat 95

% Daily Value*

Fat 10.5g16%

Saturated Fat 2.6g13%

Trans Fat 0g

Polyunsaturated Fat 0.6g

Monounsaturated Fat 1.6g

Cholesterol 109.7mg37%

Sodium 490.4mg20%

Potassium 276.9mg8%

Carbohydrates 15g5%

Fiber 4.7g19%

Sugar 7.9g9%

Protein 11.5g23%

Net carbs 10.3g

* Percent Daily Values are based on a 2000 calorie diet.

Course: Main Course

Cuisine: American

Keyword: cauliflower wings, keto buffalo wings, low-carb cauliflower wings



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