Keto Buffalo Cauliflower Wings (Printable Version)

Spicy buffalo-seasoned cauliflower bites paired with a creamy herb yogurt dip, perfect for low-carb snacking.

# What You'll Need:

→ Cauliflower Wings

01 - 1 large head cauliflower, cut into bite-sized florets
02 - 2 tablespoons olive oil
03 - 1 teaspoon garlic powder
04 - 1 teaspoon smoked paprika
05 - 1/2 teaspoon onion powder
06 - 1/2 teaspoon salt
07 - 1/4 teaspoon black pepper

→ Buffalo Sauce

08 - 1/3 cup hot sauce
09 - 3 tablespoons unsalted butter, melted
10 - 1 teaspoon apple cider vinegar

→ Ranch Yogurt Dip

11 - 1/2 cup full-fat Greek yogurt
12 - 2 tablespoons mayonnaise
13 - 1 tablespoon fresh chives, chopped
14 - 1 tablespoon fresh dill, chopped
15 - 1 tablespoon fresh parsley, chopped
16 - 1/2 teaspoon garlic powder
17 - 1/2 teaspoon onion powder
18 - 1/2 teaspoon lemon juice
19 - Salt and pepper to taste

# Cooking Steps:

01 - Preheat oven to 425°F. Line a large baking sheet with parchment paper.
02 - In a large bowl, combine cauliflower florets with olive oil, garlic powder, smoked paprika, onion powder, salt, and pepper. Toss until evenly coated.
03 - Spread cauliflower in a single layer on prepared baking sheet. Roast for 20-25 minutes, flipping halfway through, until golden and slightly crisp.
04 - While cauliflower roasts, whisk together hot sauce, melted butter, and apple cider vinegar in a small bowl until combined.
05 - In a bowl, combine Greek yogurt, mayonnaise, chives, dill, parsley, garlic powder, onion powder, lemon juice, salt, and pepper. Mix until well blended and refrigerate until serving.
06 - Transfer roasted cauliflower to a large bowl and toss with buffalo sauce until thoroughly coated.
07 - Return sauced cauliflower to baking sheet and roast for an additional 5-7 minutes until edges are crispy.
08 - Transfer to serving plate and serve immediately with ranch yogurt dip on the side.

# Expert Advice:

01 -
  • It tastes indulgent and crispy while keeping you in ketosis, so you can snack guilt-free during game day.
  • The two-stage roasting method creates edges so crunchy they rival actual wings, and the ranch dip is creamy enough to make you forget it's yogurt-based.
02 -
  • Don't skip flipping the cauliflower halfway through the first roast—the side facing the pan steams while the exposed top roasts, so flipping ensures even cooking and real crispiness.
  • If your hot sauce has added sugar, it will burn and taste bitter during that final roast, so double-check the label or taste it straight first.
03 -
  • Cut your cauliflower florets as uniformly as possible—smaller florets roast faster and get crispier, while larger pieces stay softer in the center, so consistency in size matters more than perfection.
  • Use the hottest oven rack position during the second roast to blast heat from above and create darker, crispier edges without burning the bottoms.
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