Buffalo cauliflower bites made in the air fryer are crispy, spicy, and delicious. This tasty appetizer has just 20 calories and 2g net carbs. It's the perfect healthy app.
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Good morning glories! 👋
It’s 10 am and I’ve spent the morning taking pictures of air fryer Buffalo cauliflower bites. As one does. Then I gobbled them up. It was a mighty fine breakfast if I do say so myself.
So come, and let me show you how to make them.
What is buffalo cauliflower? 🦬
This is an appetizer that replicates spicy buffalo wings with cauliflower. It adds a bit of healthiness to this classic bar food. It’s spicy, but not overly so. It’s just the right level of spiciness to need ranch or blue cheese dressing and celery to cool it down.
Is buffalo cauliflower Keto? 💬
Yes indeed. It’s only got 2 net carbs so it fits in perfectly with low carb, Paleo, and Keto diets. And if you are watching your caloric intake, you’ll be happy to know that each serving has just 18 calories. Chump change!
Are buffalo cauliflower bites crispy? 😋
They can be. Many people cover the cauliflower in Buffalo sauce, cooked it up, and called it a day. But others dip the cauliflower florets in crispy low carb breading before cooking them. I, of course, am in the breading camp, so I dipped them in a pork rind mixture before cooking them.
What is an air fryer? 💬
It's the reason that the Buffalo cauliflower bites are so crispy. It is a countertop appliance that "fries" foods using just heat and air. You can spray the foods with oil if you like for a little extra fat and flavor, but it is not necessary. This magical machine will do the rest.
Where to buy an Air Fryer 💰
Buy Now →
Ingredients 🥘
- cauliflower florets
- hot sauce
- oat fiber
- eggs
- pork rinds
Blue cheese or ranch dressing? 🥣
These appetizers need a few sides, usually a creamy dressing and a stack of celery sticks. I’ve included a recipe for ranch dressing in the recipe card, and here is one for homemade blue cheese dressing. No self-respecting host will be without these sides.
Best way to cook 🔪
You’ve got two options: baked or air fried. I recommend using the air fryer because you can get them just a little bit crispier. And I suppose you could fry them in oil on the stove if you like hot messes. But I do not recommend it.
Instructions 🧾
- Add pork rinds to a food processor or high-powered blender and pulse until it reaches the consistency of panko breading.
- In a large bowl, mix together cauliflower florets and hot sauce, and all pieces are completely coated with sauce.
- Set up a station with 4 bowls: the bowl of cauliflower florets, a bowl of oat fiber, the beaten eggs, and the pork rind bread crumbs. Cover a large baking sheet with parchment paper and spray with cooking spray.
- Roll the florets in oat fiber, dip them in the eggs and then roll them in pork rinds. It's easiest to hold the cauliflower pieces by their stem and just bread the tops. Place the florets on the cookie sheets. Spray them with cooking spray.
- OVEN METHOD: Bake at 400 degrees F for 25-30 minutes until just beginning to brown.
- AIR FRYER METHOD: You'll need to do them in batches. Spray the bottom of the basket with cooking spray. Add the florets in one layer. Air fry them for 12-15 minutes, shaking at minute
- Combine all ingredients for ranch dressing and serve with the Buffalo cauliflower bites along with some sticks of celery.
And you are done! 👩🍳
I predict that this recipe will go over like gangbusters at any game day party or get-together. And I sincerely doubt that your friends and family will miss the chicken wings at all, once they get a taste of these Buffalo cauliflower bites that you made in the air fryer. But his recipe can be eaten at any time of day, for any occasion.
If you want to be like me and eat them for breakfast, who’s to stop you? 😉
📋 Recipe
Air Fryer Buffalo Cauliflower
Air fryer buffalo cauliflower bites are crispy, spicy, and delicious. This classic appetizer has just 20 calories and 2g net carbs.
- Prep Time: 5
- Cook Time: 30
- Total Time: 35 minutes
- Yield: 4 cups 1x
- Category: Appetizer
- Method: Air Fryer
- Cuisine: American
- Diet: Gluten Free
Ingredients
buffalo cauliflower bites:
- 1 head of cauliflower, cut into florets
- ½ cup hot sauce
- ⅓ cup oat fiber
- 2 eggs, beaten
- 1 (7oz bag) pork rinds
ranch dressing:
- 1 cup mayonnaise
- ½ cup sour cream
- ¼ cup heavy whipping cream
- 2 teaspoons vinegar
- 2 teaspoons dried parsley
- 1 teaspoon dried dill
- 1 ½ teaspoon dried chives
- ½ teaspoon salt
- ½ teaspoon black pepper
Instructions
Step 1. Add pork rinds to a food processor or high-powered blender and pulse until it reaches the consistency of panko breading.
Step 2. In a large bowl, mix together cauliflower florets and hot sauce, and all pieces are completely coated with sauce.
Step 3. Set up a station with 4 bowls: the bowl of cauliflower florets, a bowl of oat fiber, the beaten eggs, and the pork rind bread crumbs. Cover a large baking sheet with parchment paper and spray with cooking spray.
Step 4. Roll the florets in oat fiber, dip them in the eggs and then roll them in pork rinds. It's easiest to hold the cauliflower pieces by their stem and just bread the tops. Place the florets on the cookie sheets. Spray them with cooking spray.
OVEN METHOD: Bake at 400 degrees F for 25-30 minutes until just beginning to brown.
AIR FRYER METHOD: You'll need to do them in batches. Spray the bottom of the basket with cooking spray. Add the florets in one layer. Air fry them for 12-15 minutes, shaking at minute 5.
Step 5. Combine all ingredients for ranch dressing and serve with the Buffalo cauliflower bites along with some sticks of celery.
Notes
Nutritional info does not include ranch dressing.
Nutrition
- Serving Size: ½ cup
- Calories: 20
- Fat: 10
- Carbohydrates: 7
- Fiber: 5
- Protein: 16
Keywords: Buffalo Cauliflower Air Fryer, Keto Buffalo Cauliflower, Air Fried Buffalo Cauliflower
es says
i'm wondering if you have any substitutions for oat fiber? i'm intolerant to all grains.
EmilyKrill says
You can substitute coconut flour or skip that step altogether and just use the pork rind bread crumbs.
Becca says
My husband and I looooved these cauliflower wings. We've made the ones where you don't bread them and they were pretty soggy but these came out crispy and great. Thanks for posting!
★★★★★
EmilyKrill says
Yea, I tried making them unbreaded too, but they were just so meh. That's why I added the extra step of breading them. It's a bit of a pain, but worth it, I think.