Keto Buffalo Cauliflower ‘Wings’ Recipe (Crispy & Air-Fried!)

Updated On: February 5, 2025

Keto Buffalo Cauliflower ‘Wings’ Recipe (Crispy & Air-Fried!)

Craving something spicy, crispy, and keto-friendly? These Buffalo Cauliflower ‘Wings’ are the perfect snack or appetizer. Made with crushed pork rinds for an extra crunch, they’re coated in a buttery, sugar-free buffalo sauce that’s bursting with flavor. Whether you’re hosting a party, looking for a game-day treat, or just need a low-carb snack, this recipe is quick, easy, and totally satisfying.

Ingredients

For the Cauliflower:

9.5 ounces cauliflower, cut into florets
1 cup crushed pork rinds (unseasoned) or Pork Panko
¼ cup unflavored whey protein
1 large egg
1 tablespoon heavy cream
½ teaspoon salt (if using unseasoned pork rinds)
¼ teaspoon garlic powder
½ teaspoon paprika
2 tablespoons grated Parmesan cheese (optional but recommended)

For the Buffalo Sauce:

3 tablespoons butter
½ cup hot sauce (like Frank’s Buffalo Sauce)
¼ teaspoon garlic powder

Instructions

Prepare the Cauliflower Coating

Crush the Pork Rinds: If you’re using whole pork rinds, blitz them in a high-speed blender until finely ground. Set aside.
Set Up Breading Stations:
- In the first shallow bowl, add the whey protein powder.
- In the second bowl, whisk together the egg and heavy cream.
- In the third bowl, mix the crushed pork rinds with salt, garlic powder, paprika, and Parmesan (if using).

Bread the Cauliflower

Dip each cauliflower floret first into the whey protein powder, then coat it in the egg mixture, and finally roll it in the pork rind mixture.
Place the coated florets on a baking tray as you work through the batch.
Tip: Work in small batches to prevent the egg mixture from becoming too clumpy.

Air Fry the Cauliflower

Preheat your air fryer to 350°F (180°C).
Arrange the florets in a single layer without touching. Lightly spray with olive oil or avocado oil for extra crispiness.
Air fry for 4–5 minutes or until golden brown and fork-tender.
Note: Smaller florets may cook faster, so check regularly to avoid burning. If you plan to air fry again after saucing, slightly undercook them at this stage.

Make the Buffalo Sauce

In a small saucepan over medium-low heat, melt the butter.
Add the hot sauce and garlic powder. Whisk until well combined and heated through. Remove from heat and let it cool slightly.

Toss & Serve

Place the cooked cauliflower in a large bowl. Pour the buffalo sauce over and toss to coat evenly.
For softer cauliflower, serve immediately.
For extra crispiness, return the sauced cauliflower to the air fryer (on parchment paper) and cook for an additional 1–3 minutes.

Optional:

Serve with a side of sour cream, mayonnaise, or a creamy dipping sauce. Garnish with fresh parsley if desired.

Storage Tips

Best enjoyed fresh for maximum crispiness.
Store leftovers in an airtight container in the fridge for up to 2 days.
Reheat in the air fryer at 400°F (200°C) for 3–5 minutes to restore crispiness.

Nutrition Facts (Per Serving)

Calories: 329 kcal
Carbohydrates: 7g (Net Carbs: 5g)
Protein: 14g
Fat: 24g (Saturated Fat: 8g)
Fiber: 2g
Sugar: 2g
Cholesterol: 60mg
Sodium: 1804mg
Potassium: 349mg
Vitamin C: 73mg
Calcium: 58mg
Iron: 1mg

These Keto Buffalo Cauliflower ‘Wings’ are everything you want in a low-carb snack—crispy on the outside, tender on the inside, with a spicy, tangy kick from the buffalo sauce. Using crushed pork rinds adds an incredible crunch that rivals traditional wings, but without the carbs. They’re quick to make, easy to store, and perfect for satisfying your spicy cravings. Serve them up fresh with a cool, creamy dip, and you’ve got a crowd-pleaser that even non-keto eaters will love!