air fryer low carb cauliflower bites with ranch

Low Carb Buffalo Cauliflower Bites (Air Fryer)

These Buffalo Cauliflower Bites are coated in a crunchy, low carb, keto-friendly breading for the perfect appetizer or snack. Directions for cooking in the oven or the air fryer are provided. Your family will love this delicious, healthier option for buffalo “wings”.

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Best Buffalo Cauliflower Wings Recipe – Low Carb, Keto, LCHF, Grain-free, Gluten-free, Sugar-free

overhead picture of crispy air fryer buffalo cauliflower bites with homestyle ranch dip

I’m a sucker for fried foods. Maybe it was growing up in a state where the deep-fried cheese curd is a time honored tradition, but whatever it was, I’m always happy to indulge in a crispy nugget or bite. My true love, aside from cheese, is a fried vegetable.

The trouble is, though, that darned breading. However, there are plenty of low carb alternatives to breading and frying just about anything. This keto-friendly version of Buffalo Cauliflower uses almond flour, dehydrated grated parmesan cheese, and crushed pork rinds to create a crispy, crunchy coating. Slather these mock “wings” in a buffalo sauce of your choice, and you’ve got an incredible appetizer or snack.

I’ve provided oven directions for you, but I’m telling you, get an air fryer. I held off for the longest time, but now that I took the plunge, I don’t regret it. 

I’m amazed at how quickly I can cook up these cauliflower bites, jicama fries, or even mozzarella sticks. You can make a mean chicken tender in there too. It’s definitely worth the investment! This Buffalo Cauliflower Bite recipe is so good, I would buy an air fryer just to make it.

Is Buffalo Sauce Keto-friendly?

Yes, buffalo sauce can be appropriate for a low carb or keto diet. Frank’s RedHot Buffalo Sauce lists no added sugar or carbohydrates for a 1 tablespoon serving. With just about any prepackaged sauce, though, you have to read your ingredient labels. Some sauces contain hidden sugar, but traditional buffalo sauce is a fairly simple recipe of red peppers, vinegar, oil, salt, and paprika.

If you want to be extra cautious, there are a number of keto-friendly buffalo sauces on the market now:  The New Primal or Tessamae’s Buffalo Sauce. But my favorite wing sauce right now is Melinda’s Creamy Style Habanero. The carrot habanero flavor combination of this sauce is just delicious!

How to Make Buffalo Cauliflower “Wings”

Ingredients

  • Cauliflower
  • Almond flour
  • Grated parmesan cheese
  • Pork rinds
  • Garlic powder
  • Paprika
  • Sea salt
  • Pepper
  • Butter
  • Eggs
  • Heavy cream
  • Buffalo Sauce

Directions

Preheat air fryer to 400 degrees. Line a baking tray with parchment paper. Cut up cauliflower.

In a small bowl, whisk together eggs and heavy cream. Set aside. In a medium bowl, whisk together remaining dry ingredients. Line up your breading station: egg wash first, breading second, empty baking tray last. Dip cauliflower into egg wash, shaking off the excess egg. Next, roll to coat all sides with almond flour mixture (see note for alternative method), and then set on the baking sheet. Repeat until all cauliflower is coated.

Spray the bottom of the air fryer basket with oil to prevent sticking. Place cauliflower in a single layer with about 1/4 inch of space apart. Spray the top of the cauliflower again with oil. Cook for 8-10 minutes until golden brown. This may require two batches depending on the size of your air fryer.

While cauliflower is cooking, make the sauce by combining the butter and buffalo sauce in a small sauce pan. Warm through until butter has melted. Brush cooked cauliflower bites with sauce and serve immediately with favorite dipping sauce.

crispy crunchy keto buffalo cauliflower bites just out of the oven

Homemade Extra Crispy Cauliflower Wings Tips & Tricks

For more consistent coating on your cauliflower, use a bag for breading. I suggest putting the breading ingredients into a large resealable bag. After dredging the cauliflower in the egg wash, place 5-6 florets into the bag, seal, and shake to coat. I find it easier to get a more consistent coat this way; plus, I don’t like dirty fingers!

For thicker coating, double bread. If you are looking for a thicker coating on your cauliflower “wings”, you can double bread them. Double the amount of breading and egg wash for the recipe. Once you complete one coating, let the cauliflower sit on a baking tray until you have completed all the “wings”. Egg wash and coat with breading a second time. If you allow the first coating some time to dry, the second coat will adhere better.

Brush on your buffalo sauce immediately after cooking. You can either coat your wings in buffalo sauce by shaking them in a resealable bag with the sauce, or by brushing it on with a silicone basting brush. I like to preserve as much of the crispy breading as possible, so I opt to brush it on instead of shaking. 

If you do choose to use the shaker method, make sure your buffalo sauce has cooled down before adding it to the plastic bag.

Breaded low carb cauliflower bites before going into the oven

How to Make Buffalo Cauliflower Bites in the Oven

No Air Fryer? No problem. These Buffalo Bites can be made in the oven. Oven baking will not be quite as crispy as cooking in an air fryer.

Preheat the oven to 400 degrees. Follow the recipe as directed up until it’s time to cook. Place the battered cauliflower on a baking rack on top of a baking sheet lined with parchment. Using a baking rack will allow for airflow so that all sides are crispy and cooked through. Bake for 20-25 minutes until golden brown, flipping once.

low carb keto-friendly homestyle ranch dip
Serve these crunchy keto Buffalo Cauliflower “Wings” with my low carb, homestyle ranch dip

What to serve with Buffalo Cauliflower “Wings”

Buffalo Cauliflower “Wings” can be dressed up just like a platter of chicken wings. This keto appetizer pairs perfectly with raw veggies like carrots or celery and my homemade, low carb Ranch or this Blue Cheese dip from Low Carb Yum.

Other Low Carb Keto Appetizer Recipes you’ll love

Low Carb Air Fryer Buffalo Cauliflower Bites
Yield: 6

Low Carb Air Fryer Buffalo Cauliflower Bites

Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes

These Buffalo Cauliflower Bites are coated in a crunchy, low carb, keto-friendly breading for the perfect appetizer or snack. Directions for cooking in the oven or the air fryer are provided.

Ingredients

  • 16 oz cauliflower, cut into bite size pieces
  • 2 eggs
  • 1 tbsp heavy cream
  • 1/2 cup almond flour
  • 1/3 cup finely grated parmesan cheese
  • 1/3 cup pork rinds, finely crushed
  • 1/2 tsp garlic powder
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/4 tsp paprika
  • 1/8 tsp cayenne (optional)

Buffalo Sauce

  • 2 tbsp butter
  • 1/3 cup Buffalo Sauce

Instructions

Preheat air fryer to 400 degrees. Line a baking tray with parchment paper. Cut up cauliflower.

In a small bowl, whisk together eggs and heavy cream. Set aside. In a medium bowl, whisk together remaining dry ingredients. Line up your breading station: egg wash first, breading second, empty baking tray last. Dip cauliflower into egg wash, shaking off the excess egg. Next, roll to coat all sides with almond flour mixture (see note for alternative method), and then set on the baking sheet. Repeat until all cauliflower is coated.

Spray the bottom of the air fryer basket with oil to prevent sticking. Place cauliflower in a single layer with about 1/4 inch of space apart. Spray the top of the cauliflower again with oil. Cook for 8-10 minutes until golden brown. This may require two batches depending on the size of your air fryer.

While cauliflower is cooking, make the sauce by combining the butter and buffalo sauce in a small sauce pan. Warm through until butter has melted. Brush cooked cauliflower bites with sauce and serve immediately with favorite dipping sauce.

Notes

Instead of rolling florets in the breading mixture, I suggest tossing the cauliflower florets to coat by using a resealable bag. Pour about 1/3 of the breading mixture into the bag at a time, otherwise the moisture from the egg wash will make the breading clump and not stick. After dredging the cauliflower in the egg wash, place 5-6 florets into the bag, seal, and shake to coat. Repeat process until all cauliflower is breaded.

Serve with my Low Carb Homestyle Ranch Dip

Nutrition Information:

Yield:

6

Serving Size:

1

Amount Per Serving: Calories: 210Total Fat: 16gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 81mgSodium: 723mgCarbohydrates: 5gNet Carbohydrates: 2gFiber: 3gSugar: 1gProtein: 15g

Nutrition is provided as a courtesy and calculated to the best of my ability using online databases. It is suggested that you perform your own check to ensure that a recipe fits within the scope of your dietary needs.

Did you make this recipe? Let me know how it turned out! Leave a comment below and make sure to join the @noshinandnumnums community on instagram or facebook and tag me in your cooking pictures! 

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