Crispy Keto Buffalo Cauliflower Bites

Crispy Keto Buffalo Cauliflower Bites

A low-carb, vegetarian twist on classic buffalo wings that’s equally addictive and guilt-free.

KEY INFO

• Prep Time: 10 minutes
• Cook Time: 20 minutes (oven) / 10-12 minutes (air fryer)
• Total Time: 30-32 minutes
• Servings: 4
• Difficulty: Easy
• Diet: Keto, Low-Carb, Vegetarian (Vegan-adaptable)
• Cost: ~$10

EQUIPMENT NEEDED

• Baking sheet OR air fryer
• 2 large mixing bowls
• Whisk
• Measuring cups and spoons
• Parchment paper (optional but recommended)

INGREDIENTS

For the Cauliflower

• 1 large head cauliflower (about 5 cups florets)
• 2 large eggs (or 6 tbsp aquafaba for vegan version)
• 1 cup (96g) superfine almond flour
• 1 cup (100g) finely grated parmesan cheese
• 1 tsp garlic powder
• 1/4 tsp smoked paprika
• 1/4 tsp cayenne pepper (optional)
• Salt and pepper to taste

For the Buffalo Sauce

• 1/2 cup (120ml) hot sauce (like Frank’s RedHot)
• 4 tbsp butter (or coconut oil for vegan version)
• 1 tsp apple cider vinegar

METHOD

1. Preheat oven to 450°F (230°C) or air fryer to 400°F (200°C)
2. Break cauliflower into bite-sized florets
   Tip: Keep pieces roughly equal size for even cooking
3. In first bowl, whisk eggs until smooth
4. In second bowl, combine almond flour, parmesan, and all seasonings
5. Dip each floret in egg wash, then coat thoroughly in almond mixture
   Press coating firmly to ensure it sticks
6. Arrange on baking sheet/air fryer basket in single layer
   Don’t overcrowd – leave space between pieces
7. Cook until golden brown:
   • Oven: 20 minutes, flipping halfway
   • Air fryer: 10-12 minutes, shaking basket halfway
8. While cooking, make buffalo sauce:
   Melt butter, whisk in hot sauce and vinegar until smooth
9. Toss cooked cauliflower in buffalo sauce
   Return to oven/air fryer for 5 minutes to set sauce

CRUCIAL TIPS

• Pat cauliflower dry before coating
• Double-coat for extra crispiness
• Let rest 5 minutes before serving
• Serve immediately for best texture

STORAGE & VARIATIONS

Storage

• Refrigerate up to 3 days
• Reheat in oven/air fryer at 350°F until crispy
• Not recommended for freezing

Common Mistakes

• Overcrowding the pan
• Wet cauliflower = soggy coating
• Sauce added too early

Variations

• BBQ sauce instead of buffalo
• Add ranch seasoning to coating
• Spice level adjustable with cayenne
• Use nutritional yeast for vegan “cheesy” flavor

Remember: The key to crispiness is dry ingredients and space between pieces!