Buffalo Cauliflower

Name: Buffalo Cauliflower
Prep time: 5 min
Cook time: 10 min
Yield: 4
Cuisine: American
Ingredients: 10 oz cauliflower florets; 1/4 cup butter, melted; 3/4 cup buffalo sauce; 1/2 cup lupin meal

by KetoFocus.com

5 Stars (2 Reviews) 2 Comments

5 Ingredients or Less Air Fryer Easy Egg Free Nut Free

Buffalo cauliflower is a quick and easy keto approved meal that you can make in the oven or air fryer. These spicy cauliflower bites are similar to buffalo wings, but they are healthier and taste even better! You only need a few ingredients to make this delicious, crunchy, spicy buffalo cauliflowers bites.

pouring spicy buffalo sauce from a boat onto crunchy roasted cauliflower

dipping cauliflower bite into ranch dressing with a toothpick

15 Mins

Nutrition Facts

Servings

155

Calories

11.9g

Fat

6.6g

Protein

Net Carb

7.3g

Total Carbs

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Buffalo Cauliflower Bites Ingredients

10 oz cauliflower florets
1/4 cup butter, melted
3/4 cup buffalo sauce
1/2 cup lupin meal

Buffalo Cauliflower Directions

STEP

1

Coat cauliflower with buttery buffalo sauce

Add cauliflower florets to a large bowl. Add melted butter and buffalo sauce. Stir until all cauliflower florets are evenly coated.
STEP

2

Roll in lupin meal

Add lupin meal to a small plate or bowl. Roll each cauliflower floret in lupin meal to coat. Place on baking tray or air fryer basket.
STEP

3

Air fryer instructions

Air fry at 375 degrees for 12-15 minutes.
STEP

4

Oven instructions

Add buffalo cauliflower florets on a wire rack placed over a foil lined baking tray. Bake at 400 degrees for 12-15 minutes or until starting to turn golden brown.
STEP

5

Drizzle more buffalo sauce

Drizzle a little more buffalo sauce over cauliflower bites. Dip in ranch dressing or blue cheese dressing.

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Low Carb Buffalo Cauliflower Recipe

Saucy orange buffalo cauliflower topped with chopped parsley

This buffalo cauliflower recipe is the perfect low carb meal if you are craving spicy buffalo sauce. Buffalo cauliflower has a soft, light inside with a crispy, flavorful outer layer. This dish is perfect as a game day appetizer or a side dish on New Year’s Eve. It is also super quick and easy to make in the air fryer, or you can even bake these buffalo cauliflower wings in an oven. This recipe uses buffalo sauce mixed with butter to give these delicious cauliflower wings a rich buffalo flavor. Then they are dredged in lupin meal to create that drool-worthy, crunchy coating. Air fryer buffalo cauliflower cooks much faster than oven-baked buffalo cauliflower since the heat is more concentrated in a smaller space. Once they are done cooking, the buffalo cauliflower bites can be dipped in a side of ranch or blue cheese dressing.

crispy buffalos bites in a white bowl with green parsley on top

Cauliflower Florets

To make this recipe, I like to use the precut cauliflower bites in a bag from the grocery store. It’s easier, saves me time and cuts down on the mess since I don’t have to cut the bite sized florets myself. To save on costs, you can purchase a whole cauliflower and cut it up into florets yourself.

Keto Buffalo Sauce

Most buffalo sauce is keto friendly with 0-1 grams of carbs per serving. Frank’s Buffalo Wing Sauce is a brand that I use. It is gluten-free and sugar free. Primal Kitchen makes a wing sauce that is dairy free. It is made from cashew butter and is very creamy and has a delicious flavor. You can make your own buffalo sauce using hot sauce as well.

The butter in this buffalo cauliflower recipe makes these cauli bites creamy, buttery and flavorful. You can substitute with coconut oil or ghee if you want to go completely dairy free.

crunchy cauliflower bites with buffalo sauce and parsley

Make Crispy Cauliflower Wings

There are three keys to making crispy, crunchy keto buffalo cauliflower wings – lupin meal, air fryer and the wire rack.

The lupin meal in this recipe is very similar to cornmeal. It is made from the lupin meal and is very low carb. It adds delicious flavor to your cauliflower wings. It also adds a crunch when air fried or baked.
Cooking your buffalo bites in the air fryer is the easiest way to add a crisp factor. The air fryer works by circulating air all over the cauliflower wing and frying them with the little bit of oil found in the sauce. It creates a crispy cauliflower floret all over.
If you don’t have an air fryer, you can bake your keto buffalo bites in the oven. The key to getting crispy buffalo bites in the oven is to place the florets on a wire rack over a baking tray when baking in the oven.

Other Buffalo Recipes

Are you a buffalo sauce fan? Here are some other keto buffalo recipes you might enjoy.

Nutritional information & Macros

Amount Per Serving
Calories	155
Fat	11.9g
Protein	6.6g
Total Carbs	7.3g
Net Carbs	1g

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2 Comments

Heather Valoff says:

January 6, 2022 at 5:50 pm

So fun to make in my new air fryer! Delicious!

Reply
Cristina says:

January 12, 2023 at 4:12 pm

These are so good I did half the batch in the air fryer and half the batch in the oven and the air fryer. One came out, so amazing the one the oven seats good but it doesn’t have quite the same texture. Excellent recipe. Thank you.

Reply

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