Keto BBQ & Buffalo Cauliflower Wings

 

You can use cauliflower to make a low carb pizza crust, pancakes, and even mashed potatoes. Today, we add to that list with these super easy and delicious Cauliflower Wings or Cauliflower Bites!


Call them whatever you want but these wings or bites take less than 5 minutes to prep!


Prep Time: 10 minutes

Cook Time: 45 minutes

Total Time: 55 minutes

Servings: 6

Calories: 179kcal


Watch Recipe Video

Credit: The Protein Chef


What We Used

  • Silicone Pastry Food Brush
  • Mixing Bowl
  • Full Baking Sheet


Ingredients

Batter

  • ¾ Cup Almond Flour – or Other Flour (Drastically reduce the fat in this recipe by not using a nut flour) 84g
  • 1 Tablespoon Garlic Seasoning – *Optional
  • Salt – *Optional
  • Black Pepper – *Optional
  • ½ Cup Milk Substitute – 4 Ounces (or Milk)
  • 2 Large Egg Whites – or ¼ Cup Water


Buffalo Sauce

  • ½ Cup Buffalo Sauce
  • 2 Tablespoons Olive Oil – or Butter


BBQ Sauce

  • ½ Cup BBQ Sauce – Look for low/sugar free
  • 2 Tablespoons Olive Oil – or Butter


Greek Yogurt Dip

  • 1 Container Greek Yogurt – 5.3 Ounces Plain
  • 1 Teaspoon Parsley
  • ⅓ Teaspoon Dill Weed
  • ½ Teaspoon Garlic Seasoning
  • ¼ Teaspoon Onion Powder
  • ¼ Teaspoon Black Pepper
  • ¼ Teaspoon Salt
  • Chives – *Optional





Instructions

  • Cut up and wash your Cauliflower.
  • Mix together all of your Batter ingredients.
  • Dump in and mix around your Cauliflower pieces until they’re fully coated then throw them on a baking sheet lined with parchment paper and into the oven on 450F/232C for 20 minutes.
  • Mix together your Sauce ingredients in separate bowls (if you’re making both).
  • Use a brush to coat your pieces then throw them back into the oven on 450F/232C for another 20-25 minutes or until they’re crispy.


Notes

  • If you have any sauce leftover use it throw another coat on them right out of the oven!
  • Use whatever sauces you want if you don’t like Buffalo or BBQ sauce!




Calories in each serving (1/6 recipe around 250g) with Buffalo Sauce:

Calories: 179

Fat: 11g

Saturated Fat: 1g

Sodium: 484mg

Carbs: 11g (Net Carbs: 4g)

Fiber: 7g

Sugar: 3g

Protein: 9g

 

Calories in each serving (1/6 recipe around 250g) with Sugar Free BBQ Sauce:

Calories: 179

Fat: 11g

Saturated Fat: 1g

Sodium: 604mg

Carbs: 11g (Net Carbs: 4g)

Fiber: 7g

Sugar: 3g

Protein: 9g


Nutrition

Serving: 250g | Calories: 179kcal | Carbohydrates: 11g | Protein: 9g | Fat: 11g | Saturated Fat: 1g | Sodium: 484mg | Fiber: 7g | Sugar: 3g


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