Buffalo Cauliflower

by KetoFocus.com

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.

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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

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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.

  1. 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.
  2. 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.
  3. 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

Nutrition Information

Buffalo Cauliflower

Servings: 4

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

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  1. 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.

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