Keto Buffalo Cauliflower
This Keto Buffalo Cauliflower Bite recipe is a low-carb keto vegetarian side dish or appetizer that even meat-eaters love!
Enjoy soft, roasted cauliflower bites covered with crispy almond flour cauliflower florets coated with spicy hot sauce.
Is Buffalo Cauliflower Keto?
Cauliflower is a very low-carb vegetable ideal as a carb swap in many keto recipes like the popular cauliflower pizza crust or cauliflower casserole.
However, a classic buffalo cauliflower recipe uses a lot of starchy flour like cornflour to dip and roast the cauliflower bites.
Also, the hot sauce added on top of the cauliflower florets always contains added sugar or honey that raises the recipe’s carbs.
So no, an authentic buffalo cauliflower recipe is not low-carb nor keto-approved.
How To Make Keto Buffalo Cauliflower Bites
Luckily, it’s possible to make delicious buffalo cauliflower bites without starchy flour or added sugar. Let me show you how!
It’s very easy to adapt the authentic buffalo cauliflower recipe to make it low in carbs and keto-friendly. All you need to make these simple keto cauliflower bites are:
- Head of cauliflower – measure 4 cups of small florets of about 1 1/2 inches each. Learn how to cut cauliflower.
- Almond flour – this is a great low-carb, gluten-free flour to coat food and make any fried or air-fried keto recipes like my keto nuggets.
- Garlic powder
- Egg-whites – for a vegan keto option, see below in the post.
- Heavy cream or soy cream or canned coconut cream for dairy-free options.
- Hot sauce – most hot sauce brands are keto-friendly, look at the ingredient list on the bottle and make sure there’s no hidden sugar name listed on it.
- Olive oil or melted butter.
- Sugar-free maple syrup or powdered erythritol
First, line a baking sheet with parchment paper. Then, lightly oil the paper with olive oil. Set aside.
Meanwhile, preheat the oven to 400°F (200°C).
Almond Flour Coating
In a mixing bowl, whisk almond flour, paprika, garlic powder, salt, almond milk and set aside while preparing the cauliflower head.
In another bowl, beat egg white or prepare the egg replacement mixture suggested below in this recipe to make the keto vegan option.
First, place the cauliflower head on a chopping board and trim the outside leaves. Next, cut the cauliflower head into small florets of about 1 1/2 inches size each.
I don’t recommend washing the florets because the coating wouldn’t hold. Your florets must be dry before dipping them into the almond mixture.
I usually wash my cauliflower head just after buying, pat it dry with absorbent paper, and then store it in the fridge.
It means the cauliflower is clean and dry before it’s used in the recipe.
Next, use a fork to dip each cauliflower one by one onto the egg white mixture.
Leave them above the bowl for a few seconds, so the excess batter drips back to the bowl.
Then, using another fork, roll the florets into the almond flour mixture.
You can also place the florets in the bowl with the almond flour and sprinkle some of the mix on top of the florets.
You don’t have to fully cover the florets.
Use a clean, dry fork to transfer the coated cauliflower floret onto the baking rack, following the instructions below.
A faster way to coat the cauliflower florets is to place the almond flour mixture into a large bag.
Then, place the cauliflower bites covered with egg white in the bag and shake vigorously to coat.
It’s a faster technique that doesn’t cover the bites very well and creates more waste – a lot of almond/egg white lumps at the bottom of the bag.
These keto cauliflower florets can be slightly mushy if directly baked on a baking sheet covered with parchment paper.
It doesn’t mean you can’t bake them directedly on the baking sheet, but for better texture and crispiness, I recommend placing each coated floret onto a cooling rack placed on top of your baking tray.
Place each floret on the rack, making sure they don’t stick to each other, or they won’t roast properly.
Bake for 20 minutes in preheated oven or until crispy and half baked.
While the cauliflower is baking, prepare the hot sauce mixture.
In a large bowl, whisk hot sauce, olive oil, and sugar-free maple syrup.
If you don’t have sugar-free syrup, any keto sweetener in a powder form will work very well, including erythritol or allulose.
Coating With Hot Sauce
Now that the cauliflower is halfway cooked, remove the tray from the oven, and using a pastry brush, brush each floret with the sauce.
Return to the oven for 20 minutes or until cooked through
You can serve cauliflower florets as a side dish to any steak cooked to your preferred level, fish, or roast.
But it’s also a fun keto snack or keto appetizer recipe to share with friends and family.
You can serve these keto buffalo cauliflower bites with a similar dip as you use for chicken wings, including some of my keto dip recipes below:
These keto cauliflower bites store very well in an airtight container in the fridge for up to 4 days.
However, to enjoy their best texture and avoid a mushy outside, you must rewarm the bites in your oven instead of the microwave.
You can also freeze batches of cauliflower bites in zip bags or boxes and thaw them in the fridge the day before serving.
Frequently Asked Questions
I’ve listed below the answers to the most common questions about this recipe.
You can use this recipe in an air fryer. However, it takes a little more time because the air fryer basket is smaller than a large oven baking sheet.
So you will have to proceed in batches until all 4 cups of cauliflower florets are roasted.
If you are looking for a plant-based version of these keto buffalo cauliflower bites, I have got you covered!
It’s very easy to make this recipe without eggs.
To do so, replace the egg whites with 2/3 cup of lukewarm water and 2 tablespoons of flaxseed meal, and replace the cream with soy cream or coconut cream.
Combine the three ingredients and wait 10 minutes for the texture to thicken. Then, dip the cauliflower florets into the egg replacement mixture first.
Then, dip them into the almond flour and place them on the baking tray as for the regular recipe. This option makes delicious vegan buffalo cauliflower bites low in carbs and egg-free.
No, if you made my Roasted Cauliflower, you can’t coat them after roasting. However, you can coat them just before roasting!
More Cauliflower Recipes
I love to create keto vegetarian recipes using cauliflower.
Cauliflower is delicious, full of texture, and also a very low-carb vegetable. Below I listed my favorite keto cauliflower recipes for you to try.
Have you made these keto buffalo cauliflower bites? Share a comment or review with me below!
Keto Buffalo Cauliflower
Want My Kitchen Equipment?
- 1 ½ cup Almond Flour
- 1 teaspoon Paprika
- ½ teaspoon Garlic Powder
- 1 teaspoon Salt
- 4 large Egg Whites read post above for egg-free option
- 2 tablespoons Heavy Cream or soy cream or canned coconut cream
- 1 medium Cauliflower about 4 cups of small florets 1 1/2 inches
- ¼ cup Hot Sauce
- 2 tablespoons Olive Oil or melted butter
- 1 tablespoon Sugar-Free Maple Syrup or powder erythritol
- Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper. Place a cooling rack on top of the baking sheet and lightly oil rack with oil spray. Set aside.
- In a large bowl, whisk together almond flour, paprika, garlic powder, salt, and pepper. Set aside.
- In another bowl, beat egg whites and heavy cream until well combined. Set aside.
- Trim cauliflower feet and leaves, discard. Cut the cauliflower into bite-sized florets about 1 1/2 inches.
- To coat the florets – see my picture above in this post for visual help – or follow the directions below. Start by dipping one cauliflower floret into the egg white batter, leave it for a few seconds above the bowl to remove the excess egg white. Then, press in the bowl with almond flour mixture. Use clean, dry fingers to sprinkle some almond flour mixture to coat the other side of the florets. Use a clean fork to transfer from the almond flour bowl to the baking rack. Don't touch the almond flour mixture with wet fingers or forks as it would form lumps.
- Lay the coated florets on the prepared baking rack. Bake for 20 minutes.
- Meanwhile, in a small bowl combine hot sauce, olive oil, and sweetener.
- Remove the baking sheet from the oven, and brush each cauliflower bite with the hot sauce mixture using a pastry brush.
- Return the tray to the oven for another 20 minutes.
- Enjoy hot!
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Ingredients:Almond FlourAlmond MilkCauliflowerEggHeavy Cream
Preparation:Under 10 Minutes
The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only.
The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sweeteners are excluded because they are not metabolized.
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Is the nutritional value on this recipe for 1 cup correct? Especially calories, carbs, net carbs, They all sound very low. I input the ingredients and quantities on carb manager and got 376 Calories, Total carbs 16, net carbs 6 for 1 cup.Thanks
Serving appears in the recipe card and says 1/2 cup that’s probably why you see two times the calories, carbs etc compared the panel shows on the blog.
Will this work in an air-fryer ?
If yes, what would be the approximate cooking time ?
Yes sure, I would air fry at 180C (350F) for 20 minutes, flipoing half way through and spraying olive oil on the basket first and after 20 minutes. Enjoy!