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Low-Carb Baked Buffalo Cauliflower Bites

Crispy, spicy, and buttery buffalo cauliflower bites made keto-friendly with a crushed pork rind and almond flour breading. All the flavor of traditional buffalo wings without the carbs!

Low-Carb Baked Buffalo Cauliflower Bites
Prep 15 min Cook 30 min Total 50 min Level Easy
Serves 4

Ingredients

Cauliflower & Coating

  • 1 large head Cauliflower — Cut into bite-sized florets
  • 2 large Eggs — Beaten
  • 1.5 cups Pork rinds — Finely crushed (about 2-3 oz by weight)
  • 0.5 cup Almond flour — Blanched, finely ground
  • 0.25 cup Parmesan cheese — Grated
  • 1 teaspoon Garlic powder
  • 1 teaspoon Smoked paprika
  • 0.5 teaspoon Salt
  • 0.25 teaspoon Black pepper

Buffalo Sauce

  • 0.5 cup Frank's RedHot Original Sauce — Or any keto-friendly cayenne pepper sauce
  • 4 tablespoons Unsalted butter — Melted
  • 0.25 teaspoon Garlic powder

Instructions

  1. Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper and lightly spray with non-stick cooking spray.

    ~5 min
    Parchment paper is essential to prevent the cheese and egg coating from sticking.

  2. Set up a dredging station. In one shallow bowl, whisk the eggs. In a second shallow bowl, combine the crushed pork rinds, almond flour, grated parmesan cheese, garlic powder, smoked paprika, salt, and black pepper.

    ~5 min
    Crush the pork rinds in a food processor or place them in a zip-top bag and roll over them with a rolling pin until they resemble coarse breadcrumbs.

  3. Dip each cauliflower floret into the beaten egg, shaking off any excess. Then, roll it in the pork rind mixture, pressing gently so the coating adheres.

    ~10 min
    Use one hand for wet ingredients and the other for dry ingredients to keep your fingers from getting breaded.

  4. Place the coated cauliflower florets onto the prepared baking sheet in a single layer, ensuring they don't touch.

  5. Bake in the preheated oven for 20 minutes, or until the cauliflower is tender and the coating is golden and crispy.

    ~20 min

  6. While the cauliflower bakes, prepare the buffalo sauce. In a small bowl, whisk together the melted butter, hot sauce, and garlic powder until smooth.

    ~2 min

  7. Remove the cauliflower from the oven. Gently toss the baked bites in the buffalo sauce until evenly coated. Return them to the baking sheet.

    ~3 min
    For maximum crispiness, you can brush the sauce onto the florets rather than tossing them.

  8. Bake for an additional 5-8 minutes until the sauce has baked into the crust and the edges are slightly caramelized. Let cool for 5 minutes before serving.

    ~5 min
    Serve with keto-friendly blue cheese or ranch dressing and celery sticks.
Nutrition
320
Calories
14
Protein (g)
9
Carbs (g)
26
Fat (g)
11
Sat. Fat (g)
4
Fiber (g)
3
Sugar (g)
980
Sodium (mg)
135
Cholesterol (mg)
Equipment
  • Baking sheet
  • Parchment paper
  • Mixing bowls
  • Whisk
  • Food processor (optional, for crushing pork rinds)
Tips & Storage
  • To ensure crispiness, do not crowd the baking sheet. Use two baking sheets if necessary.
  • If you want them extra spicy, add a pinch of cayenne pepper to the dry coating mix.
  • Make sure your cauliflower florets are roughly the same size so they cook evenly.
  • Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven at 375°F (190°C) or in an air fryer for 5-7 minutes to restore crispiness. Microwaving is not recommended as it will make the breading soggy.
Tags
appetizer baked buffalo sauce cauliflower comfort food crispy game day gluten_free gluten-free keto keto low carb low_carb party food savory snack spicy sugar_free weeknight

🤖 This recipe was created with AI assistance. If you spot a mistake or something that doesn't look right, please report it.

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