Baked Buffalo Cauliflower Wings

hand dunking a spicy buffalo wing in ranch dressing

5 from 1 vote

Baked Buffalo Cauliflower Wings

These crispy baked buffalo cauliflower wings are coated in hot sauce and perfect for diping into your favorite creamy dressing. They're Keto and gluten-free

Course Appetizer, Side Dish, Vegetarian

Cuisine American

Diet Vegetarian

Prep Time 15

Cook Time 30

Total Time 45

Servings

Calories 155kcal

Author Mihaela

Equipment

Ingredients

1 medium head cauliflower
2 large eggs
2 tbsp (15 ml) olive oil
1/2 tsp sea salt and pepper or to taste
1/4 cup (25g) almond flour
1/4 cup (25g) finely ground Parmesan cheese
1 tsp garlic powder
1/2 tsp onion powder
1 tbsp (7g) smoked paprika

Buffalo sauce:

1 cup (240ml) Frank's Red Hot Sauce
1/4 cup (57g) butter, melted

Instructions

Preheat the oven to 400°F (200°C) and line a large baking sheet with parchment paper, then place a wire rack on top.
Core the cauliflower and cut into large florets.
In a large bowl, beat the eggs with the oil and a pinch of salt and pepper.
Add the cauliflower to the bowl and toss until all pieces are evenly coated. Use your clean hands to mix; the pieces of cauliflower should be very well coated.
In a large Ziploc bag, combine the almond flour, Parmesan cheese and seasonings.
Transfer the egg-coated cauliflower to the Ziploc bag. Seal and mix until evenly distributed and the florets are nicely coated.
Spread the cauliflower florets in an even layer on the prepared wire rack, leaving some space in between the pieces.
Bake for 20-25 minutes, or until cauliflower is tender and slightly browned. Adjust the cooking time depending of the size of your florets.
Meanwhile, to make the buffalo sauce, combine the hot sauce with melted butter.
Once the cauliflower is done, remove from the oven and drizzle with the buffalo sauce. Use a basting brush to evenly coat the pieces with the sauce. Return to the oven and bake for about 5 minutes more.

Video

Notes

Make sure to cut your cauliflower into equal-sized florets so they cook evenly.
It's important to fully coat your cauliflower bites in both the egg mixture and the almond flour mixture.
Using a wire rack and a baking sheet helps more air circulate around the cauliflower, for crispier wings.
You can make these wings in an oven, an air fryer or even on the grill! See above for how to.
You can make your own buffalo sauce, use store-bought, or make a simple mixture of keto hot sauce and melted butter, as in the recipe above. And you can swap the hot sauce for tomato passata if you want it milder.
For a dairy-free version, omit the parmesan cheese (or use nutritional yeast), and use vegan butter for the buffalo sauce.
You can replace the parmesan cheese with finely-grated Grana Padano or pecorino romano.
Use any kind of flour, or cornstarch

Nutrition