I just made Air Fry Cauliflower Wings that are ridiculously crispy, wildly saucy, and so low carb I’m bringing them to the next party instead of chips.

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I’m obsessed with Keto Cauliflower Wings because they actually taste like something worth bragging about. I love the crunchy almond flour crust and the way a large head cauliflower turns into bite-sized chaos that soaks up hot sauce.

These Low Carb Buffalo Cauliflower pieces hit that spicy, vinegary note and still feel like an indulgence without the carbs. I make them for Low Carb Party nights and for secret late-night snacks.

But the best part is the texture. Crispy outside, tender inside, every time.

Ranch on the side? Yes.

I’ll never miss normal wings when these are around. No joke.

Ingredients

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Cauliflower: meaty base, soaks sauce, keeps it low carb.
Basically eggs: they’re binder, add protein and moisture.
Plus cream: it’s rich, makes coating silky and smooth.
Almond flour: nutty structure, holds crumbs, grain free.
Pork rinds: optional crunch, extra crisp, more porky.
Parmesan: salty punch, nutty, helps browning.
Garlic powder: quick garlicky zip, no chopping needed.
Onion powder: sweet, subtle savory note in background.
Smoked paprika: smoky warmth, color, slight earthiness.
Salt: it’s tiny flavor lifter, essential.
Black pepper: it’s subtle heat boost and bite.
Baking powder: crisping helper, gives airiness and crunch.
Oil: adds crispness, aids browning and mouthfeel.
Hot sauce: buffalo heat and tang, signature kick.
Butter: mellows sauce, adds richness and silkiness.
Ranch or blue cheese: cool dip contrast, creamy relief.
Parsley: fresh brightness and color, herb finish.

Ingredient Quantities

1 large head cauliflower (about 2 to 2.5 lb), cut into bite sized florets

2 large eggs, beaten

2 tbsp heavy cream (or unsweetened almond milk), you’ll use with the eggs

3/4 cup almond flour

1/2 cup finely crushed pork rinds (optional for extra crunch)

1/2 cup grated Parmesan cheese

1 tsp garlic powder

1 tsp onion powder

1 tsp smoked paprika

1/2 tsp salt

1/2 tsp freshly ground black pepper

1/2 tsp baking powder (helps crisping)

1 to 2 tbsp avocado oil or olive oil (for tossing or brushing)

1/2 cup hot sauce (Frank’s or your favorite buffalo style)

3 tbsp unsalted butter, melted (or ghee) to mix with the hot sauce

Ranch or blue cheese dressing for serving (optional)

Chopped fresh parsley for garnish (optional)

How to Make this

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1. Preheat oven to 425F or preheat your air fryer to 400F. Line a baking sheet with parchment and set a wire rack on it if you have one, this helps them crisp up. Pat the cauliflower florets dry with paper towels so the coating will stick.

2. Whisk together the eggs and 2 tablespoons heavy cream (or almond milk) in a bowl. This is your wet mix.

3. In a separate shallow bowl combine almond flour, crushed pork rinds, grated Parmesan, garlic powder, onion powder, smoked paprika, baking powder, salt and pepper. Mix well so the spices are even.

4. Working in batches, dunk each cauliflower floret in the egg mix then press into the almond flour mixture so it gets a good, even coating. Shake off excess and place on the prepared rack or tray. If you want extra crunch you can double dip: egg again then coat again.

5. Lightly brush or spray the coated florets with 1 to 2 tablespoons avocado or olive oil. This helps browning and crisping. If baking, space them so they are not touching.

6. Bake for 20 to 25 minutes until golden and crisp, flipping halfway through. If using an air fryer, cook in a single layer for 12 to 15 minutes, shake the basket once or twice to turn them.

7. While they cook, whisk together the hot sauce and melted butter or ghee in a bowl until smooth. Taste and adjust the heat or butter to your liking.

8. When florets are done, toss them gently in the buffalo sauce to coat. For extra crispness, return sauced wings to the oven or air fryer for 2 to 4 minutes so the sauce sets a bit.

9. Serve hot with ranch or blue cheese, a sprinkle of chopped parsley if you like, and get ready for people to fight over them.

Equipment Needed

1. Oven or air fryer
2. Baking sheet (lined with parchment)
3. Wire rack (fits on the baking sheet)
4. Mixing bowls (one for eggs, one shallow for coating)
5. Whisk
6. Measuring cups and spoons
7. Tongs or fork for dipping and turning
8. Pastry brush or oil mister
9. Knife and cutting board (for cutting cauliflower)
10. Paper towels

FAQ

Q: Can I make these ahead and reheat them later?

A: Yes, you can bake them, cool completely, then store in an airtight container in the fridge for up to 3 days. Reheat at 400°F in the oven for 8 to 10 minutes to re-crisp. The microwave will heat them faster but they get soggy, so avoid it if you want crunch.

Q: Can I make these vegan or egg-free?

A: You can try an egg substitute like a mix of 2 tbsp ground flaxseed with 6 tbsp water (let sit 5 minutes) or aquafaba, but the coating might not stick quite as well and they may be less crisp. Using almond milk alone wont bind like eggs do.

Q: Do I have to use pork rinds and parmesan?

A: No, both are optional. Pork rinds add crunch and keep it keto, and parmesan gives flavor and helps browning. If you skip them use more almond flour and add a little extra seasoning so it still tastes good.

Q: Can I air fry these instead of oven baking?

A: Totally. Preheat the air fryer to 400°F and cook in batches for about 12 to 16 minutes, shaking or flipping once halfway, until golden and crisp. Times vary by fryer size, so watch the first batch.

Q: How spicy will these be and can I adjust the heat?

A: Using 1/2 cup of a buffalo style hot sauce gives a medium heat. Use less sauce if you want milder wings, or add a teaspoon of cayenne or extra hot sauce for more kick. You can also mix in a little honey substitute if you want a touch of sweetness.

Q: Any tips to make them extra crispy?

A: Dry the florets well before dipping, press the coating on to stick, and give them space on the sheet pan so steam can escape. A light spray or brush of oil before baking helps browning. Also, a short rest on a wire rack after baking keeps the bottom from getting soggy.

Keto Cauliflower Wings Recipe Substitutions and Variations

Eggs: swap with 2 flax “eggs” (2 tbsp ground flaxseed + 6 tbsp water, let sit 5 min) or 6 tbsp aquafaba. Note flax makes coating a little denser so press florets into the mix well.
Almond flour: use 1/4 to 1/3 cup coconut flour instead but add extra liquid since coconut flour soaks a lot, or use 3/4 cup finely ground pork rinds for a zero carb option.
Finely crushed pork rinds: leave them out or replace with 1/2 cup extra grated Parmesan or 1/2 cup crushed pork cracklings, both give good crunch but change flavor.
Grated Parmesan cheese: sub with 1/3 to 1/2 cup nutritional yeast for a nutty, cheesy vibe if you want dairy free, or use 1/2 cup finely grated Pecorino for a sharper taste.

Pro Tips

1. Dry the cauliflower like your life depends on it. Pat every floret until there’s almost no moisture left, otherwise the coating will slide off or get soggy. I usually let them sit on paper towels for 10 minutes while I mix the breading.

2. Double-coat for real crunch. Do one egg dip and coat, then egg again and coat a second time. It’s a tiny hassle but the texture is way better, especially if you plan to toss them in sauce afterwards.

3. Use the oven rack or air fryer single layer and don’t crowd them. Crowding traps steam and makes them limp. If you need to, bake/air-fry in two batches so each piece gets crispy all over.

4. Toss then re-crisp. After you coat them in the buffalo mix, put them back in the oven or air fryer for 2 to 4 minutes so the sauce sets and any sogginess goes away. If you want to cut the heat, add a splash more melted butter or a little honey to the sauce before tossing.

Keto Cauliflower Wings Recipe

Recipe by Sarah level

0.0 from 0 votes

I just made Air Fry Cauliflower Wings that are ridiculously crispy, wildly saucy, and so low carb I’m bringing them to the next party instead of chips.

Servings

servings

Calories

468

kcal

Equipment: 1. Oven or air fryer
2. Baking sheet (lined with parchment)
3. Wire rack (fits on the baking sheet)
4. Mixing bowls (one for eggs, one shallow for coating)
5. Whisk
6. Measuring cups and spoons
7. Tongs or fork for dipping and turning
8. Pastry brush or oil mister
9. Knife and cutting board (for cutting cauliflower)
10. Paper towels

Ingredients

1 large head cauliflower (about 2 to 2.5 lb), cut into bite sized florets
2 large eggs, beaten
2 tbsp heavy cream (or unsweetened almond milk), you'll use with the eggs
3/4 cup almond flour
1/2 cup finely crushed pork rinds (optional for extra crunch)
1/2 cup grated Parmesan cheese
1 tsp garlic powder
1 tsp onion powder
1 tsp smoked paprika
1/2 tsp salt
1/2 tsp freshly ground black pepper
1/2 tsp baking powder (helps crisping)
1 to 2 tbsp avocado oil or olive oil (for tossing or brushing)
1/2 cup hot sauce (Frank's or your favorite buffalo style)
3 tbsp unsalted butter, melted (or ghee) to mix with the hot sauce
Ranch or blue cheese dressing for serving (optional)
Chopped fresh parsley for garnish (optional)

Directions

Preheat oven to 425F or preheat your air fryer to 400F. Line a baking sheet with parchment and set a wire rack on it if you have one, this helps them crisp up. Pat the cauliflower florets dry with paper towels so the coating will stick.
Whisk together the eggs and 2 tablespoons heavy cream (or almond milk) in a bowl. This is your wet mix.
In a separate shallow bowl combine almond flour, crushed pork rinds, grated Parmesan, garlic powder, onion powder, smoked paprika, baking powder, salt and pepper. Mix well so the spices are even.
Working in batches, dunk each cauliflower floret in the egg mix then press into the almond flour mixture so it gets a good, even coating. Shake off excess and place on the prepared rack or tray. If you want extra crunch you can double dip: egg again then coat again.
Lightly brush or spray the coated florets with 1 to 2 tablespoons avocado or olive oil. This helps browning and crisping. If baking, space them so they are not touching.
Bake for 20 to 25 minutes until golden and crisp, flipping halfway through. If using an air fryer, cook in a single layer for 12 to 15 minutes, shake the basket once or twice to turn them.
While they cook, whisk together the hot sauce and melted butter or ghee in a bowl until smooth. Taste and adjust the heat or butter to your liking.
When florets are done, toss them gently in the buffalo sauce to coat. For extra crispness, return sauced wings to the oven or air fryer for 2 to 4 minutes so the sauce sets a bit.
Serve hot with ranch or blue cheese, a sprinkle of chopped parsley if you like, and get ready for people to fight over them.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.