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Where are all my cauliflower lovers? As the most versatile low carb veggie ever, it’s one of my favorites. And, it goes surprisingly well with everything and anything buffalo. Combine the two, and say hello to baked healthy buffalo cauliflower bites. (You can call them buffalo cauliflower wings if you want!)
What better time of year to feature low carb buffalo recipes than just in time for the Super Bowl?
We’re actually not big on watching football. In fact, I’m a little embarrassed to say that, until a couple weeks ago, I didn’t even know that it’s going to be in our home state this year.
But the low carb tailgating food? Now that is something I’m passionate about. So, here I am to make your (keto or not!) Super Bowl food super memorable.
You’re going to love this low carb buffalo cauliflower…
What Are Buffalo Cauliflower Bites?
Before I go any further, you may be wondering, what are buffalo cauliflower bites? Or, how can you call something buffalo cauliflower wings if they don’t have any chicken?
Maybe you already know. Various versions of them have been floating around Pinterest for the past few years. There are battered versions and then there’s gluten-free buffalo cauliflower without flour. I wonder which ones came first?
The idea is simple. Instead of chicken wings in buffalo sauce, make cauliflower in buffalo sauce instead!
And if you ask me, it’s the most amazing idea ever. I’ve never been big on cuts of chicken or meat with bones in it.
And, chicken wings are so messy. It’s the very reason that I made buffalo turkey meatballs a couple years ago.
Spicy buffalo cauliflower bites make another great alternative to chicken wings if you are vegetarian, or have friends who are. They have the same flavor, without the meat.
I’m far from vegetarian, and I still love them.
Even if you’re a carnivore like me and steak bites are more your style, buffalo style cauliflower is awesome. They make a delicious side dish or just a yummy appetizer. These baked zucchini fries are also a very popular appetizer.
Options for Making Buffalo Cauliflower Healthy Without Flour
There are a bunch of different methods for how to make buffalo cauliflower bites. You can roast them in the oven, fry them on the stove, or even use your Crock Pot or Instant Pot.
But, some techniques work better than others.
When I first started on this healthy buffalo cauliflower recipe, I wanted to get creative and try the Instant Pot. For those who are interested, I used a combination of the saute and pressure functions.
I tried to saute the cauliflower first in attempt to get it to brown, then set the pressure cooker to zero minutes. The cauliflower was already soft by the time the Instant Pot reached pressure. I coated the cauliflower in the buffalo sauce mixture afterward.
This version turned out okay, but it’s not my recommended method. The saute function on a pressure cooker doesn’t brown the cauliflower enough. Then, even the time it takes to reach pressure made the cauliflower a little softer than I would have liked.
Don’t get me wrong, they were still good! You can definitely use this method if you want to. I really wanted to make them even better.
I tried the slow cooker, stove, and oven. As expected, the slow cooker had similar results to the pressure cooker. And, I couldn’t get any browning on the cauliflower unless I pan fried it first.
Pan fried buffalo cauliflower was also pretty good. The only issue was that it worked better without any breading, because some of the breading fell off when I tried to include it. That method still works okay if you’re careful.
But, I really, really wanted the roasted flavor that you get from the oven.
The baked buffalo cauliflower bites version was the winner! I was able to get the cauliflower crisp-tender and browned at the same time. And, there were no issues with the breading.
For cauliflower buffalo wings, I really think they should be a little crispy. And, there’s no getting around this – the best buffalo cauliflower bites are breaded!
You may be wondering about the breading. Isn’t this supposed to be keto low carb buffalo cauliflower?
Don’t worry, you can still make your baked buffalo cauliflower paleo, healthy, and without any wheat flour. I’ll show you how…
How To Make Buffalo Cauliflower Wings Paleo
So, how to make buffalo cauliflower paleo and low carb? Sure, you could omit breading altogether, but they are really, really good with it!
The answer is simple. Almond flour!
Now, because I wanted to make this keto buffalo cauliflower recipe very accessible for everyone, I used almonds instead. Simply grind them up in a food processor, and you can use them as breading!
If you haven’t used almond flour or almonds as breading before, don’t worry. It’s super easy, and the taste won’t be an issue. After combining with garlic powder and sea salt, and later coating your buffalo cauliflower wings in sauce, you won’t be able to tell at all.
Many low carb recipes differentiate between almond flour and ground almonds, because they work different in baking. Finely ground blanched almond flour is critical in baking recipes. Fortunately, the texture is less important for breading.
In this case, it doesn’t matter if you have almond flour, almond meal, or whole almonds. The end result will be similar. Just use whatever you’ve got. It’s all good!
The rest of the ingredients are simple, too. Aside from the almond flour mixture, you just need egg, cauliflower, buffalo sauce and butter.
The process for making the low carb buffalo cauliflower bites is similar to shake-and-bake chicken. Dip cauliflower florets in egg, then shake them in a bag with the breading. Roast in the oven until browned and tender.
Once the cauliflower is crispy and browned, toss it in a mixture of melted butter and buffalo sauce.
You can dip the bites into blue cheese to finish your keto appetizer. Or, for a completely paleo version, try paleo ranch dressing.
See? Buffalo cauliflower wings are not so different from buffalo chicken wings. Even if you’re on the fence, give them a try!
Baked Healthy Buffalo Cauliflower Bites Wings Recipe:
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Baked Healthy Buffalo Cauliflower Bites Wings Recipe - Paleo & Keto
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Instructions
Get RECIPE TIPS in the post above, nutrition info + recipe notes below!
Click on the times in the instructions below to start a kitchen timer while you cook.
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Preheat the oven to 400 degrees F (204 degrees C). Line a baking sheet with parchment paper.
- Combine the almonds, garlic powder (if using), and sea salt in a food processor. Pulse until the consistency is finely ground. Do not over-process, or you'll end up with nut butter. Alternatively, if using almond flour instead of almonds, skip this step and just place the same ingredients into the bag in the next step.
- Place the almond mixture into a bag that will be large enough to hold the cauliflower, or a large bowl with a lid. Set aside.
- Whisk the egg in a large bowl. Add the cauliflower and stir to coat. Make sure all florets are coated. To make it easier, you can use a bowl with a lid and shake it.
- Immediately add the cauliflower to the bag or bowl that has the almond mixture. Seal or fold over the bag (or cover the bowl), and shake to coat the cauliflower. (This is similar to the process of "shake and bake" chicken.)
- Arrange the cauliflower in a single layer on the baking sheet. Roast in the oven for 25-30 minutes, until browned and tender.
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Meanwhile, toward the end of the oven time, heat together the butter (or ghee) and buffalo sauce. You can do this in the microwave or on the stove over medium-low heat. Whisk to combine.
- When the cauliflower is done, transfer it to a serving bowl. Evenly pour the buttery sauce mixture over it, and gently toss to coat. (Don't be too rough, so that the breading stays on.) Serve with blue cheese (if not dairy-free) and garnish with green onions.
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Recipe Notes
Serving size: 1/2 cup
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Nutrition Information Per Serving
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Net carb count excludes fiber, erythritol, and allulose, because these do not affect blood sugar in most people. (Learn about net carbs here.) We try to be accurate, but feel free to make your own calculations.
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81 Comments
Sherri Kight Dodson
Made this and my picky husband loved it. Definitely will be making it again
Leslie
These are amaze balls!
Tamara
These. Are. So. Good. I made them for a Christmas Eve appetizer and I’m going to make them again for NYE! I couldn’t figure out how they’d be crispy when done because they didn’t LOOK crispy…but sure enough, they are kinda crispy/crunchy when you eat them! Delish…might be on the regular rotation!
debbie
can you use frozen cauliflower?
Wholesome Yum M
Hi Debbie, Yes, but the texture will be a little softer than if you’d used fresh.
Joan
I would like to get a keto buffalo sauce recipe for chicken wings as I’m not a fan of cauliflower nor hot sauce. I love your recipes very much and I feel you are a very intelligent lady. I’m so glad to have found you.
Wholesome Yum M
Hi Joan, Thank you so much for the kind words! Buffalo sauce is made from hot sauce (the linked brand in the recipe) and butter or ghee. If you are just looking for the buffalo sauce recipe, it is covered in step 7.
Judy
thanks. I was wondering about that also. I would like to make this and dip it into your pantry salsa.
Marie S.
Thank you so much for this recipe it’s become a staple
Heather Bryant
Hi! I made these the other night and loved them!! Do you think these will transfer well to a cookout? If I make them around 12 PM and they aren’t eaten until around 3 PM?
Wholesome Yum M
Hi Heather, SO glad you enjoyed them! Yes, I think they would hold up will at a cookout.
Strawberry
This is so simple to make and SO DELICIOUS. The whole family enjoyed it. My mom even said it had a similar texture as meat, which she was impressed with, and so was I. I’ll definitely be making this recipe again. Thank you for sharing Maya, I always love your recipes!
Re Marzullo
What a great dish! I’ve often made cauliflower tossed in buffalo sauce and baked, but the addition of the almond flour crust was perfect. Thanks for having such awesome recipes!
Debra
Made a half batch last night for dinner as a side to our chicken wings. My husband was anxious to try them after he heard I was making buffalo cauli bites. We sat down for dinner and the first thing we both went for was the cauli bites. They were everything we had imagined and they tasted almost too good to be good for you. The first words out of his mouth were these are better than French fries! Can’t wait to have our second serving in the next day or two…
Kristi
These are great – and I’m not a big fan of Buffalo anything, but these were really good! My husband, who loves all things Buffalo, said they satisfied his cravings and asked me to make them again soon. They’re so simple, I’ll gladly make them again and again đŸ™‚
Gloria
Tossed cauli with avocado oil and almond flour. Baked at recommended temp (on top of a wire rack). Flipped half way through cooking. Took out of oven and coated with Franks Sweet BBQ sauce and put back in oven for another 10 minutes. Served with a side of sauce and Fage yogurt/ranch dressing. Hot Damn!!
Anne
This was amazing! I have tried a few roasted cauliflower dishes but this one is my favourite. My daughter has an egg allergy so used olive oil instead of egg and was still a huge win!
Cyndi
Hubby and I love these! I make them once a week. Use Almond Flour.
Sarah
I made this and subbed Pork Panko for the almond flour and it was so delicious!! Thank you for an awesome recipe đŸ™‚
Connie
That sounds good & would cut out more of the carbs in this recipe!! I was thinking 4 net carbs in a 1/2 a cup sounded like a lot & I would get only 3 or 4 pieces Thank you for this Maya for the recipie!! I had some at a restaurant last year that were Gluten free & have been trying to figure out how to make them crispy like theirs & this recipe sounds perfect!!!
Elle
This is delicious! I did everything accordingly and it came out perfectly. I must have eaten 3 heads of cauliflower in 3 days, haha. Thanks. đŸ™‚
Gaillard Routson
These were good! My husband even like them! I tasted the almond flour pretty strong though!
Tracy
Absolutely fantastic!
Karen
Well, I’ve already eaten half the pan by myself in spite of their saltiness. Next time I will just omit the salt. I had a little trouble getting the egg to coat the cauli, so I added a little olive oil and that did the trick. I think the oil also helped the florets to crisp up nicely in the oven. I tossed them with the almond flour in a bowl to avoid using a plastic bag. In anticipation of not using the butter/hot sauce, I put some serious Indian chile powder in with the almond flour. They came out tender/firm, and I ate them with bleu cheese dressing. Yum. Interested to see how they will be as leftovers.
Whitney
I made these for super bowl snacks, they rock! Thank you so much for the recipe and technique.
Jenn
SO good. Next time I am going to have celery and blue cheese on hand. This is a keeper and a great Super Bowl addition.
Meredith
I have made this over and over. My hubs and I absolutely love it. It tastes good the next day, although not as crispy. Love your recipes!
Denise
This is the best Buffalo Cauliflower EVER! I did make a few edits; I cooked it in an air fryer with no oil and for my hot sauce I used 50/50 franks red hot original and xtra hot, 1/2 tsp of cayenne and red pepper to make it spicy! Thank you very much for sharing this recipe.
C
I’m sorry, but I don’t see a recipe? Just a lot of discussion about buffalo cauliflower. Am I missing something? Even when I click “jump to recipe” it just gives me the option to pin it for later. I was hoping for a straightforward ingredients list and directions.
Wholesome Yum M
Hi, There is a recipe card with specific measurements and cook times. If you can’t see the recipe, then your browser may be in ‘Reader Mode.’ That function will need to be disabled in order the view the recipe card.
Suzanne
Hi, I am allergic to almond. can I use cassava flour instead?
Maya | Wholesome Yum
Hi Suzanne, You can, but it would not be low carb. Pork rinds would be a low carb option.
Megan
Cant wait to try these! To make them extra keto, do you think you could make breading out of pork rinds?
Wholesome Yum A
That sounds great, Megan!
Sierra
This was AMAZING!!! I used bagged florets from walmart which made it even easier (didn’t yield as much though). Anyway, this has become a new keto staple for me! Can’t get over how yummy it was. The only thing I did differently was not combine all of the cauli and sauce. I stored leftover cauli and sauce separately so the cauli wouldn’t get soggy!
Daisy Pez
I usually don’t leave comments but feel that I have to share. I LOVE your blog/website. I enjoy the videos and recipes that you upload. Thanks to Pinterest I came across Wholesome Yum.
Thank you so much<3
Sherrie Siler
I just made these in the air fryer they turned out amazing crispy on the outside and perfect on the inside, took about 15 minutes stirring every 5 minutes I also added some Tony’s Creole seasoning to the almond flour which spiced it up a little bit
Riavi
So yummy…except, they were oh sooooo salty. I think the sauce should just be a drizzle and no salt in the coating. Is there a low sodium Franks Hot sauce?
Wholesome Yum
Hi Riavi, I’m not sure about that but you can definitely substitute another lower-sodium hot sauce here.
Amy
I tried this with a couple of tweaks to lower the fat. Use two egg whites instead of a whole egg, and just used Frank’s hot sauce without the butter. Delicious! I did coat and then put the pieces on a rack to sit about 15 minutes. This allowed the breading set up before I put it in the oven. My pieces were decent sized, so baked for 40 minutes on the rack and then roasted directly on the pan for an additional 10. Coating stayed put as I topped the pieces with Frank’s in layers, so I wouldn’t break up the breading. I served them with a low fat, low carb greek yogurt ranch. Love these! Thank you for another way to enjoy cauliflower.
Ruth Taylor
Can I make these in my air fryer?
Maya | Wholesome Yum
Hi Ruth, I haven’t tried it but I’m sure you can!
Ruth
Last night I did half in the oven and half in my air fryer (400 degrees for about 10 minutes). They were both awesome but we liked the air fryer even better. The cauliflower was perfectly done and the breading was even crispier. Thanks for another excellent recipe!
Sherrie Siler
I just made them in the air fryer and yes they come out fantastic took about 20 minutes on 400 stopped every 5 minutes to give them a stir and to make sure they weren’t burning
Sara E Nelson
I love reading your recipes but the majority if them use almond flour. There are tons of us out here that are allergic to almonds, so obviously we can’t use any if those recipes. It would be wonderful if for each recipe that uses almond flour that you gave an alternative.
Wholesome Yum
Hi Sara, I do that whenever possible, but almond flour and coconut flour are rarely interchangeable so it’s not always easy to provide an alternative. However, I do have many nut-free recipes you might enjoy.
Shawn
How many pounds of cauliflower would you say is one head 1 lb or 2 lb?
Maya | Wholesome Yum
Hi Shawn, It’s closer to 2 lbs.
Elena
This turned out so good!!! Thank you!
Lynn
Also if you are making these to bring to a friends house for dinner, should you wait to coat them in the buffalo sauce?
Maya | Wholesome Yum
Hi Lynn, Yes, that would be best.
Lynn
Can I substitute quinoa flour for almond flour? My son is allergic to all nuts – as so many are these days – can you offer another nut free solution?
Maya | Wholesome Yum
Hi Lynn, I haven’t tried quinoa flour since it isn’t low carb, but think it would work if that works for your dietary needs. Sesame flour can be another low carb alternative.
Justine
I keep seeing this everywhere, so I was really excited to try them! They came out soooooo good, I’ll definitely be making them often!
Sandi
I am always looking for new ways to make cauliflower!
Diane Mackinder
Just made this and it was great!
I used pkg cauliflower florets… and instead of tossing them in hot sauce I drizzled sauce over them after placing them in our plates which prevented any crumb coating from being disturbed …
Used Franks original and Franks wing sauce 1:1 with the butter and as the dipping sauce used plain Greek yogurt and sour cream 1:1 ratio… didn’t have blue cheese so drizzled a bit of shredded Parmesan to finish topped with green onions… will definitely serve to guests!
Thank you so much … so flavourful and incredibly simple!!
Carla
Are those frozen florets? Did you do anything to them prior to coating?
Jan
You know, of course, that REAL Buffalo wings have no flour. Buffalo wings started in Buffalo, NY, at the Anchorbar restaurant. I live in Buffalo and these wings are made everywhere here…..no flour at all. Fresh dry wings go directly into frying oil then shaken in a bowl (with lid) with sauce. Dipped in bleu cheese dressing and celery and carrots.
Maya | Wholesome Yum
Hi Jan, You’re right, but buffalo cauliflower recipes do often have flour and this is based on that concept.
Jules Shepard
I need more cauliflower in my life! We’ve been having it more and the family LOVES IT! This looks fantastic and I’m pinning for later!
Cynthia
Tasted delicious. Loved the basic ingredients. Turned out so well. Thank you for sharing the recipe.
Gaye Miller
Oh my word! This is SOOO good! My husband doesn’t do low carb, but he really liked this. Thank you for fine tuning and sharing.
Maya | Wholesome Yum
I am so happy you liked them, Gaye! Thanks for stopping by!
Kane
How is this reheated (used for meal preps)?
Maya | Wholesome Yum
Hi Kane, I’d probably lightly fry them to reheat, to crisp up the outside. Otherwise the oven or microwave would also work, but they would be much softer that way.
Kris
My cauliflower is in the oven. I’m curious how this will turn out. But I have a request to make: because of all the plastic already being a problem in the environment, could you please not encourage people to use plastic bags? That would be great! Thanks for thinking about it and of course for the recipes.
Maya | Wholesome Yum
Great idea, Kris. Thanks for sharing with us!
Marilyn
Is the cayenne pepper sauce noted in step 7 the Buffalo sauce listed in the ingredients?
Maya | Wholesome Yum
Hi Marilyn, Yes, thanks for catching that! They are the same thing. I updated it so that both places say buffalo sauce for consistency.
Denise C
Can I use coconut flour with this since i don’t have almond flour? I’m new to keto, and to coconut and almond flour. Thanks!
Maya | Wholesome Yum
Hi Denise, Almost always, almond flour and coconut flour are not interchangeable in recipes, because coconut flour absorbs a ton of moisture and makes everything dry, requiring a lot more moisture and has a totally different texture. But, when using it for breading, it’s a little easier to swap one for the other. You can try that for these buffalo cauliflower bites, but they still might be a tad more dry than the original almond flour version. Also, coconut flour breading doesn’t crisp up as easily as almond flour. Let me know how it goes if you try it!
Margaret Kennedy
I am just about to start the Keto diet and praying it works for me.
I appreciate the printable copy, would be nice to get it on one page. Thank you!
Maya | Wholesome Yum
Hi Margaret, Check the guide to getting started with keto here. I hope it helps!
Doreen
Hi Maya, these are absolutely scrummy (if that’s a word!) The almond flour works a treat! These could definitely become a favourite…and your right, this recipe is definitely not suited to the instant pot. Shame.
Maya | Wholesome Yum
I am thrilled that you liked them, Doreen! Please come back again soon!
Alicia
Delish! I added a bit of lemon juice and cracked pepper to the buffalo sauce to give it a bit more favor
Maya | Wholesome Yum
Thank you, Alicia! Those sound like yummy additions to the sauce.
Michelle Belliveau
Amazing – just like the deep fried meal at a restaurant. I added a bit less buffalo sauce as I was a bit nervous it would be too spicy for me, I used maybe 1/4 cup.
Maya | Wholesome Yum
Thank you so much, Michelle!
MJ
Just made this for part of my dinner tonight. Turned out wonderful. I added some extra spices to the almond breading – smoked paprika & cayenne. Thank you for a great recipe.
Maya | Wholesome Yum
Thank you! I’m glad you liked them!