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Low-Carb Buffalo Cauliflower Wings

Look no further than this recipe for your next favorite wings to try out! These low-carb buffalo cauliflower wings are healthy, full of flavor and couldn't be easier to make.
Course Main Course
Cuisine American
Keyword cauliflower wings, keto buffalo wings, low-carb cauliflower wings
Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Servings 8
Calories 196kcal


  • 1 large head cauliflower
  • 4 large eggs (beaten)
  • 3/4 cup almond flour
  • 3/4 cup Parmesan cheese (shredded)
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1/2 tsp. paprika
  • 1/2 tsp. salt
  • 1/2 tsp. pepper
  • 1 cup low-carb BBQ sauce


  • Preheat your oven to 350°F (180°C) and line a baking sheet with parchment or baking paper. Set aside.
  • Cut your cauliflower into large florets. The wings are mostly going to be eaten with your hands so keep the florets cut large so they are easy to handle.
  • In a small mixing bowl, whisk together your almond flour, parmesan cheese, garlic and onion powder, paprika, salt, and pepper.
  • In a separate small bowl, whisk together the eggs.
  • Firstly, dip the cauliflower floret into the egg mixture and coat well. Then dip into the almond flour and parmesan cheese mixture and coat well. Place coated cauliflower on your prepared baking sheet.
  • Bake in the oven for 20 - 25 minutes, flipping halfway through until the wings have turned slightly golden.
  • As soon as the wings come out of the oven, place them in a mixing bowl and pour over the low-carb BBQ sauce. Toss to coat.
  • Place the wings back on the baking sheet and bake for a further 15 minutes until completely cooked through and crispy. Serve immediately.


Can be stored in the refrigerator for up to 3 days. 
To make the recipe vegan, substitute eggs with unsweetened plant milk (almond or soy) and use nutritional yeast instead of cheese.


Calories: 196kcal | Carbohydrates: 15g | Protein: 11.5g | Fat: 10.5g | Saturated Fat: 2.6g | Polyunsaturated Fat: 0.6g | Monounsaturated Fat: 1.6g | Trans Fat: 0g | Cholesterol: 109.7mg | Sodium: 490.4mg | Potassium: 276.9mg | Fiber: 4.7g | Sugar: 7.9g | Net carbs: 10.3g