Wide view of Keto Buffalo Cauliflower Wings on plate with parchment paper. Dish of blue cheese on the side and a few slices of celery.

Easy Baked Keto Buffalo Cauliflower Wings/Bites

Whether you’re craving a low-carb snack or a delicious plant-powered meal, cauliflower wings are the best! This fantastic easy recipe for Keto Buffalo Cauliflower recipe will satisfy all your spicy cravings!

Keto Buffalo Cauliflower Wings on plate with parchment paper. Dish of blue cheese on the side and a few slices of celery

Saucy, spicy, and downright delicious, nothing compares to keto buffalo cauliflower bites! These tasty bites are great and this incredible recipe puts a tasty low-carb veggie twist on a familiar favorite of chicken wings.

You will love these hot and spicy cauliflower wings for so many delicious reasons. Their crispy low-carb breading makes them delightfully crunchy but the sauce is the real star with all its buffalo flavors! It’s a spicy, buttery, smooth buffalo sauce that will drive spice lovers wild!

These wings are so easy to make that anyone can prepare them in less than an hour! Great as a low carb appetizer, for game day or as a side dish.

If you are looking for other delicious recipes, here are a few of our other keto recipes to try.

Ingredients You Need for Keto Buffalo Cauliflower Wings

Steamable Frozen Cauliflower Florets: This recipe is made for frozen cauliflower, that way you can always have garden fresh cauliflower no matter the season! Choose the steamable variety of cauliflower for its ease and sensational texture.

Keto Flour: Keto flour or Carb Quick makes the buffalo cauliflower nice and crunchy! Choose your favorite low-carb flour to make the smooth batter for these satisfying veggie wings.

Water: Water mixed with flour makes a simple batter that crisps up so nicely when baked.

Garlic Powder: Garlic has an irresistible taste that helps these easy wings shine!

Onion Powder: Onion flavor makes your mouth naturally water! That is why a pinch of this common spice will help round out the savory flavor in the low-carb breading.

Chili Powder: The sizzling heat from a little chili pepper helps the mild flavor of cauliflower shine. Plus, it makes the final flavor even hotter!

Smoked Paprika: This peppery spice brings a little pop of color and the wonderful taste of smoky red peppers.

Salt and Pepper: This classic seasoning pairing is the final tasty touch in the perfect spice blend on these delectable wings!

Frank’s Red Hot Sauce: Frank’s is the perfect spicy sauce to make these crunchy wings sizzle. Look for this hot and spicy sauce in the hot sauce or condiment aisles of your local grocery store. The original variety of Frank’s is the best for this recipe, but if you prefer another type of cayenne pepper sauce you can use that instead.

Butter: Melted butter combines with the smooth and spicy cayenne sauce to make a peppery yet rich and indulgent sauce. You can use salted or unsalted butter.

baked cauliflower on pan out of the oven

How to Make Low-Carb Buffalo Cauliflower Wings

  1. Steam the cauliflower according to the bag’s direction and then allow it to cool.
  2. Preheat the oven and line a baking sheet with a mat or parchment paper. Spray the lined sheet with cooking spray.
  3. In a large bowl mix together the flour and seasonings. Slowly stir in the water until the batter is fully combined.
  4. Carefully dip each piece of cauliflower in the batter. Allow the excess batter to drip off before placing the coated cauliflower florets on the prepared cookie sheet. Be sure they are in a single layer.
  5. Bake the cauliflower in a preheated oven, flipping once, until it is golden brown and crispy on the outside but tender inside.
  6. In a large shallow mixing bowl, combine the hot sauce and butter.
  7. Add the cauliflower to the sauce and toss well to evenly coat.
  8. Serve the buffalo wings while they are warm with your favorite dipping sauce. Enjoy!
Pour sauce over baked cauliflower in bowl

Expert Tips For Keto Cauliflower Bites

These bites are a great appetizer for parties! If you’re feeding a crowd you will need a bigger batch! Double the ingredients but follow the same cooking steps to make a perfect party snack!

If you’re making a double batch, you can sauce the cauliflower wings in batches. That way you don’t overcrowd the bowl and every bite gets covered in smooth buffalo sauce.

If you want to make these cauliflower wings in the air fryer it’s an easy switch! Follow the steps to batter the cauliflower and then air fry them at 400°F for 10 to 15 minutes.

Tasty Variations

Vegan: These veggie Buffalo wings are already vegetarian-friendly, but it’s super easy to make them vegan! Simply, use vegan butter instead of dairy butter for a totally plant-based take on this low-carb dish!

Fresh Cauliflower: If cauliflower is in season, try using a fresh head instead or frozen. Just be sure to wash it well before cutting it into bite-sized pieces.

Extra Crispy: If you can’t get enough crunch on the crispy cauliflower, toss the battered wings in crushed pork rinds before placing them on the sheet to bake. This trick is tasty and low-carb, but remember that it is not vegetarian-friendly.

Serving Ideas

These keto Buffalo cauliflower wings are great for snacking or eating as the main dish. Serve them with blue cheese dressing or ranch for dipping. Have some cut celery and carrots on the side to cool down this finger-licking good hot sauce!

They also store well so you can pack these spicy snacks in your lunches for some plant-based energy in the middle of your busy day!

Storing Suggestions

Storing these wings is so easy! Simply allow them to cool and then place them in an airtight container. Store them in the fridge for up to

If you love extra crunchy buffalo cauliflower, consider storing the wings bare. Storing the wings without sauce helps them stay crunchier. The sauce can be kept in a separate container and applied as needed.

To reheat the coated florets, pop them in the air fryer or microwave for a few minutes or until they are warm throughout.

Wide view of Keto Buffalo Cauliflower Wings on plate with parchment paper. Dish of blue cheese on the side and a few slices of celery.

Frequently Asked Questions

Q: Can I Use Prepared Buffalo Wing Sauce Instead?

A: Yes, you can use a prepared buffalo sauce or any keto condiment you like to toss these simple wings in saucy goodness! Just be sure to read the nutritional info as not all sauces follow the keto diet.

Q: Is Buffalo Cauliflower Nut-Free?

A: Yes, if you choose a nut-free low-carb flour then this recipe is nut-free and egg-free.

Q: Can I Use Multi-Colored Cauliflower?

A: If you are working with fresh cauliflower it is okay to use orange, yellow, or purple cauliflower instead of traditional white. This adds a little fun color to every exciting bite! Just know that different cauliflower has slightly different net carbs. So if you change up these low carb cauliflower bites, make sure the total carbohydrates work for you.

Keto Buffalo Cauliflower Wings on plate with parchment paper. Dish of blue cheese on the side and a few slices of celery

Easy Baked Keto Buffalo Cauliflower Wings/Bites

Looking for a tasty and healthy snack? Look no further than our Easy Baked Keto Buffalo Cauliflower Wings/Bites recipe. These low-carb, delicious bites are perfect for anyone following a ketogenic diet. Trust me, once you try these, you won't even miss the traditional wings! Give it a try and see for yourself.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Appetizer
Cuisine American
Calories 274 kcal


  • 12 oz Steamable frozen cauliflower florets steam according to directions and cool
  • ½ Cup All-purpose Keto flour
  • ¾ Cup Water
  • 1 tsp Garlic Powder
  • 1 tsp Onion Powder
  • ½ tsp Chili Powder
  • ½ tsp Smoked Paprika
  • ¼ tsp Ground Black Pepper
  • ¼ tsp Salt
  • 1/2 Cup Frank’s Red Hot Sauce or low carb friendly wing sauce
  • 3 Tbsp Butter melted


  • Steam frozen cauliflower according to directions. Once cauliflower is done being
  • steamed, let cool for easier handling. Place in a bowl
  • Preheat the oven to 425 degrees. Line a cooking sheet with parchment paper, and set aside.
  • In a large bowl add the flour, garlic powder, onion powder, chili powder, smoked paprika, pepper, and salt. Stir until combined. Add water and mix until flour and seasoning is combined.
  • Spray parchment-lined cooking sheet with cooking spray such as olive oil.
  • Dip each cauliflower into the batter using a fork, allowing excess batter to drip off before placing it on the prepared cooking sheet. Continue until all cauliflower pieces have batter on them.
  • Place in the oven for 15 minutes, flip and continue to bake for 15 more minutes.
  • In small bowl mix hot sauce and melted butter.
  • Remove the baked cauliflower from the oven, place in a large bowl, and toss in mixed buffalo sauce.
  • Serve immediately.

Estimated Nutrition Facts

Serving: 1serving | Calories: 274kcal | Carbohydrates: 22g | Protein: 9g | Fat: 22g | Saturated Fat: 12g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 46mg | Sodium: 2241mg | Potassium: 575mg | Fiber: 15g | Sugar: 3g | Vitamin C: 82mg | Calcium: 55mg | Iron: 1mg | Net Carbs: 7g

Know that estimated nutrition facts are just a guideline and will vary depending on any variation you make or brand you use from what we have listed.

Keyword keto buffalo cauliflower, keto recipe, low carb recipe
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