Do you love taking the buffalo wings and at the same time on the keto diet?
Here is this fabulous keto buffalo cauliflower recipe made in the air fryer indeed!
It is delicious, spicy, tangy and best of all, you won’t even miss the biscuits because they have been replaced with more healthy ingredients.Cauliflower would turn out to be a friend to anyone on the keto diet plan.
It is a highly – versatile and low carbohydrate food, which provides nutrients such as vitamin C, vitamin K, folate, and fiber.
It’s quite an ingenious way to prepare the cauliflower florets for you to get something that resembles the traditional buffalo wings while leading a low-carb diet: coat it in a spiced almond flour mixture and air fry it until crispy.
Let’s take a step-by-step guide on how to prepare the best Keto Buffalo Cauliflower that you can prepare in your air fryer.
Here you will find what ingredients you will need, how to make the dish, how to achieve the right consistency and how to eat it. Let’s dive in!
The keto buffalo cauliflower ingredients that you will need for preparing this delicious keto meal are as follows:
To make this recipe, you’ll need the following ingredients:
• 1 large head cauliflower, washed and cut to bite sizes (about 4 cups)
• 1/2 cup almond flour
• 1 tsp paprika
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• They should contain 2 tbsp olive oil or melted butter.For example, you can use ¼ cup for mild heat, ½ cup for medium heat, and ¾ cup for hot heat ¼ cup of buffalo sauce (it’s best to use low-carb sauce i.e. Frank’s Red-hot).For dipping:
• Taco or blue cheese dressing
Celery and carrot sticks
Instructions for Air Frying
• Begin by preparing air fryer by preheating it to 400 degrees Fahrenheit or 200 degrees Celsius.
• Shown below is the method of preparation of the spices that should be used; In a big bowl, mix the almond flour, paprika, garlic powder, salt and pepper.
Cauliflower florets should also be placed in the same bowl then gently mixed with the flour mixture.
• Coat the basket of the air fryer with the non-stick cooking spray. It may take a few batches to fit all the coated cauliflower into the basket in a single layer.
• Again, cook for further 8-10 minutes shaking the basket in between half way until you get a crispy outside golden brown cauliflower.
• Place the air-fried Cauliflower back into the large bowl. Finally, pour the buffalo sauce over the top and mix or toss it well in order to get the desired coating.
• Place the sauced cauliflower back into the air fryer basket and air fry for another 3-5 minutes for it to heat up well.
• Just bring to the table and enjoy it hot to be eaten with ranch or blue cheese dressing and accompanied by celery and carrots.
Keto Buffalo Cauliflower recipes
• It is important to chop the cauliflower in order that all pieces inside the oven are of fairly similar size to ensure even cooking.
• One technique which I used is that before figuring the cauliflower, I pat them dry so that the almond flour mixture clinging on its surface could stick well.
• Do not overfill the basket with foods – use multiple cycles, if necessary, especially when it comes to crisping up the food.
• To bring out more heat and flavor you can add more of this buffalo sauce.
• When done and if you want them to be extra crispy, you missed the florets lightly with olive oil or avocado oil before air frying.
Serving SuggestionsKeeto Buffalo Cauliflower is a great appetizer, side dish or an entrée provided you serve it with a protein like grilled chicken or shrimp.
Here are some tasty ways to enjoy it:
• In football matches as a snack or as a party food when taken with ranch or blue cheese dressing.
• On top of a mixed greens for a buffalo chicken saladWrapped in low-carb tortillas or in lettuce to have the buffalo cauliflower tacos or wraps
• Besides grilled or broiled meats, fish, or tofuCombined with cauliflower rice including avocado, bacon and green onions.Nutrition and Health Benefits
The advantage of Keto Buffalo Cauliflower basically lies in the fact that it is delicious while also being healthy. Cauliflower is very low in the carbs content and high in the fiber and vitamins and minerals content.
It also possesses antioxidant compounds that might assist lower inflammation and several ailments as well.
Here’s a quick look at the nutrition facts for this recipe:
| Nutrient | Amount per Serving |
| Calories | 150 |
| Total Fat | 12g |
| Saturated Fat | 2g |
| Total Carbs | 8g |
| Fiber | 4g |
| Net Carbs | 4g |
| Protein | 5g |
FAQ
What if one wants to change this recipe to be vegan friendly?
To make this vegan you just have to swap the egg whites for 2 tbsp of unsweetened almond milk or any plant-based milk of your preference. You may also use vegan ranch or blue cheese dressing for the dipping.
For how many days does it take for leftovers to spoil?
Any leftover Keto Buffalo Cauliflower will be perfect in an airtight container and is suitable for refrigeration for up to 3 days. Best to achieve a best texture, reheat in the air fryer for 350 degrees F for 2-3 minutes before serving.
So, is it possible to bake it rather than air frying?
Absolutely! To bake, firstly set your oven at 400°F (200°C) then prepare your baking sheet using parchment paper.
Spread the coated cauliflower in one layer and bake for 15-20 minutes flipping halfway or until crispy. Then lay the chicken strips on top of it and toss with the buffalo sauce and bake for an additional 5 minutes.
Almond flour has a unique nutty flavor, low- er in carbs, and very healthy but if used for baking what can I use instead?
In case you are allergic to nuts or simply do not like almonds, you may replace almond flour with ground pork rinds or grated Parmesan cheese. They are equally effective to produce the crispy coating.
Key Takeaways
Keto Buffalo Cauliflower is a tasty and tasty low carb meal which is the same as buffalo wings in taste but with the opposite nutritional profile.
Make meals crispy through air frying process without the need to deep fry the foods.Almond flour also gives a crunchy crust and also brings the keto aspect to this recipe.
It can be used in the preparation of meals while boosting your nutrient and fiber intake for the achievement of your health objectives.
To cater for the variations in desired robustness, regulate the extent of the heat by the amount of the buffalo sauce.
Conclusion
What could be better than new Keto Buffalo Cauliflower if you want something spicy, tangy and crispy at the same time?
In the process of preparing buffalo wings, it’s possible to use cauliflower and almond flour and, therefore, enjoy all the taste with no carbs.
This recipe is very easy to make sense it does not require many ingredients as well as the air fryer makes the preparation process easier and faster.
Next time, why not try some recipes with banana flour and do not hesitate to share with us your feedback about what you felt when tasting these foods!