Keto Buffalo Cauliflower Wings (No Flour) - Healthy Recipes Blog (2024)

An easy recipe for keto buffalo cauliflower wings, made with no flour and served with a blue cheese dressing and celery.

Ready in about 30 minutes, this tasty recipe is perfect as an appetizer, a party snack, or a side dish.

But even with all these wonderful options, this particular recipe is one of my favorite ways to enjoy this tasty and super versatile vegetable.

Ingredients

Here's an overview of the ingredients you'll need to make buffalo cauliflower wings. The exact measurements are listed in the recipe card below.

For the dressing:

• Sour cream: I tried using plain Greek yogurt and thought it was too tangy.
• Mayonnaise: I prefer avocado oil mayonnaise, but any mayonnaise will work.
• Kosher salt: If using fine salt, you might want to reduce the amount you use.
• Garlic powder. You can also use minced fresh garlic.
• Crumbled blue cheese: I buy it already crumbled, but it's pretty easy to buy a block and crumble it yourself.

For the buffalo sauce:

• Unsalted butter: I'm partial to creamy European butter.
• Hot sauce: As mild or as potent as you like.
• More garlic powder.

For the cauliflower:

• Fresh cauliflower: I haven't tried this recipe with frozen cauliflower, but I suspect that fresh is the way to go.
• Olive oil: A wonderfully flavorful oil, but if you're unsure about cooking with it, you can use avocado oil instead. It has a higher smoke point.
• Kosher salt.
• Even more garlic powder!

Instructions

It's easy to make buffalo cauliflower wings. Scroll down to the recipe card for detailed instructions. Here are the basic steps:

Make the blue cheese dressing by mixing all its ingredients in a small bowl.

Make the buffalo sauce by mixing melted butter with hot sauce and garlic powder.

Cook the cauliflower. Toss the cauliflower with olive oil, salt, and garlic powder. Roast for 15 minutes at 450°F.

Broil. Toss the roasted cauliflower with the buffalo sauce. Broil (make sure your pan is broiler-safe) until browned, about 2 minutes, 6 inched below the heating element.

Expert tips

When making this recipe, it's best to use large cauliflower florets and to roast them for a short time at a high temperature.

This helps the cauliflower retain some crispiness. Otherwise, it can turn mushy. Still delicious, but mushy.

You roast the cauliflower in two stages. First without the sauce, then coated with the buffalo sauce.

For the second phase, I actually prefer to use the broiler. It browns the cauliflower better than baking does and it helps prevent sogginess.

Frequently asked questions

Serving suggestions

You can serve this dish as a party appetizer. Or you can serve it as a side dish to practically anything you can think of.

Although I wouldn't serve it with buffalo chicken.. too much of a buffalo theme going on there if you do. 😂

Storing leftovers

You can keep the leftovers in the fridge, in a sealed container, for 3-4 days. Reheat them in the oven at 250 degrees F. Or in the microwave, covered, on 50% power.

Recipe Card