This easy recipe for air frying cauliflower is low carb and keto friendly and a great way to add a healthy vegetable side dish to any meal! With a vibrant blend of savory spices and just minutes of cook time, this will be your favorite air fryer recipe for any night of the week! Oven directions also provided below.
Crispy Keto Air Fryer Buffalo Cauliflower
Are you a buffalo everything fan? Buffalo wings, buffalo meatballs, how about buffalo cauliflower? Cauliflower is an amazing vegetable. It makes a delicious side dish, appetizer or an easy meat-free alternative.
Made with a panko breadcrumbs from pork rinds, and a seasoning blend of spices with bold flavor, these Buffalo Cauliflower ‘wings’ are air fried until slightly crisp then tossed in a sugar-free buffalo sauce!
Cauliflower is one of my most favorite vegetables! ! Some of our favorite cauliflower recipes use this versatile vegetable in new favorite ways! Next time you purchase a fresh cauliflower head, try any of these fabulous recipes.
Mediterranean Cauliflower Salad
Italian Melt Cauliflower Steaks
Antipasto Cauliflower "Rice" Salad
Keto Buffalo Sauce or Hot Sauce
Buffalo sauce is often coated on chicken wings but adding this to our crispy air fried cauliflower is what makes these taste delicious! Crispy Buffalo cauliflower can be added to your healthy snacks list!
We've made a buttery buffalo sauce in the recipe below using butter, Frank's hot sauce and a bit of garlic powder.
With very little effort, it's an easy way to make it at home. But if you don't have time, you can find some online or at your market. It's always a good idea to read the ingredients list as many store bought buffalo sauces contain soybean oil or canola oil which are highly inflammatory to your body. Some even contain sugar.
Here are some keto buffalo sauce brands I recommend that use better ingredients like extra- virgin olive oil;
Primal Kitchen No Dairy Buffalo Sauce
Keto Dipping Sauce
A tasty dipping sauce that would be perfect with these buffalo cauliflower bites is my Ranch dressing or my Blue Cheese dressing!
Simple Ingredients for Air Fryer Cauliflower
Fresh Head of Cauliflower
Crushed pork rinds for keto breadcrumbs. Please do not substitute regular bread crumbs which are made with white flour and gluten and are very high in carbs.
Whey protein unflavored
Large egg
Heavy cream
Sea salt if pork rinds are unseasoned
Paprika
Grated parmesan (optional but recommended)
Optional ingredients; onion powder, red chili powder for a spicy flavor, and black pepper.
Buffalo Sauce
How to Make Keto Air Fryer Buffalo Cauliflower
To print recipe, please go to the bottom of the post where you will find the recipe card which includes exact measurements, instructions and nutritional information.
Step 1
If making your own powdered pork rinds, process the pork rinds in a high speed blender until fine. Set aside. I purchase Panko Pork Rind Crumbs to be quicker.
Add the whey protein powder to a shallow bowl.
In another shallow bowl, whisk the egg and cream together.
Mix together the crushed pork rinds, salt, garlic powder, paprika and optional parmesan in another shallow large bowl.
Step 2
Roll the cauliflower into the whey protein powder, then coat with the egg mixture, then roll in the pork rind mixture and place on a baking pan while you finish the rest.
It’s best to do dip in batches so the egg mix doesn’t get clumpy.
Step 3
Pre-heat your air fryer to 350 degrees F or 180C.
In the air fryer basket, place as many cauliflower florets as you can without touching each other in one single layer. Spray the cauliflower with olive oil or avocado oil which will give them that nice golden color. (Depending on the fat content of your pork rinds, you may need more or less oil.)
Step 4
Cook for 4 - 5 minutes or until golden and the cauliflower is fork tender firm but cooked. Check after a few minutes so they don’t burn and remove any that are smaller and cooking faster.
NOTE: Cooking time will depend on the size of your florets and how open the florets are. If putting back in the air fryer after adding the sauce, it’s best to slightly undercook so they don’t burn.
Remove the cauliflower from the air fryer, and let it cool for a few minutes before adding the sauce. Sprinkle with fresh herbs like chopped fresh cilantro or parsley.
Crispy Air Fryer Cauliflower Recipe
For more crispy cauliflower, cook them slightly less in the air fryer the first time round, toss in the sauce, then pop back in the air fryer for a few more minutes until crisp.
For a softer cauliflower you can air fry until crisp then toss in the sauce and eat straight away.
FAQs
Can I Make Buffalo Cauliflower in the Oven?
Yes you can make buffalo cauliflower in your oven if you don't have an air fryer.
Oven Version
Preheat your oven to 400 degrees F. Lay the prepared cauliflower in an even layer on a baking sheet pan lined with parchment paper. Bake for 15-20 minutes, flip over and broil 1-2 minutes to crisp.
Can I use Frozen Cauliflower?
No, it is not recommended to use frozen cauliflower for this air fryer buffalo cauliflower recipe. Frozen cauliflower is partially cooked then frozen and holds quite a lot of moisture, which will not give you that crispy texture as fresh cauliflower.
How to Serve Air Fry Cauliflower
As an Appetizer for all your vegetarian friends and family.
As an Easy Side Dish with any of the following entrees; Stuffed Burgers, Keto Pizza, Personal Crustless Pizza, Chicken Crust Pizza!
As a Main Course with perfect side dishes like; Iceberg Wedge Salad, Cauliflower Hummus and Crackers, Keto Breadsticks and Zucchini Fritters.
More Keto Air Fryer Recipes
Keto Air Fryer Breaded Mushrooms Use the same keto breadcrumbs in this recipe to make air fryer broccoli, air fryer Brussel sprouts or air fryer asparagus!
Keto Air Fryer Mozzarella Sticks
Keto Air Fryer Taco Tortilla Chips
How to Store Air Fryer Cauliflower
Best fresh. Store any leftovers in an airtight container in the fridge for 2 days. You can simply reheat in the air fryer at 400 degrees F for 3-5 minutes.
Keto Air Fryer Buffalo Cauliflower
Keto Air Fryer Buffalo Cauliflower
Ingredients
Cauliflower
- 9.5 ounces cauliflower cut into florets
- 1 cup crushed pork rinds unseasoned or Pork Panko
- ¼ cup whey protein unflavored
- 1 large egg
- 1 tablespoon heavy cream
- ½ teaspoon salt if pork rinds are unseasoned
- ¼ teaspoon garlic powder
- ½ teaspoon paprika
- 2 tablespoon grated parmesan (optional but recommended)
Buffalo Sauce
- 3 tablespoon butter
- ½ cup hot sauce (I use Frank's Buffalo Sauce)
- ¼ teaspoon garlic powder
Instructions
Cauliflower
- If making your own powdered pork rinds, blitz the pork rinds in a high speed blender until fine. Set aside.
- Add the whey protein powder to a shallow bowl.
- In another shallow bowl, whisk the egg and cream together.
- Mix together the crushed pork rinds, salt, garlic powder, paprika and optional parmesan in another shallow bowl.
- Roll the cauliflower into the whey protein powder, then coat with the egg mixture, then roll in the pork rind mixture and place on a baking pan while you finish the rest. It’s best to do dip in batches so the egg mix doesn’t get clumpy.
- Pre-heat your air fryer to 350 degrees F or 350 degrees F or 180C.
- In the air fryer tray, place as many cauliflower florets as you can without touching each other in one single layer. Spray the cauliflower with olive oil or avocado oil which will give them that nice golden color. (Depending on the fat content of your pork rinds, you may need more or less oil.)
- Cook for 4 - 5 minutes or until golden and the cauliflower is fork tender firm but cooked. Check after a few minutes so they don’t burn and remove any that are smaller and cooking faster. NOTE: Cooking times will depend on the size of your florets and how open the florets are. If putting back in the air fryer after adding the sauce, it’s best to slightly undercook so they don’t burn.
- Remove the cauliflower from the air fryer, and let it cool for a few minutes before adding the sauce.
Buffalo Sauce
- Melt the butter in a small saucepan over a medium-low heat.
- Add the hot sauce and garlic powder. Whisk until combined and just warm. Set it aside for a couple of minutes, it shouldn’t be piping hot.
- Place the cauliflower and buffalo sauce in a large bowl and toss to combine. Serve immediately for a softer cauliflower or place back in the air fryer (on a sheet of baking paper for easy clean up) and cook for 1 - 3 minutes until crispier and to your liking. Cooking times will vary based on how much you cooked them initially and the size of your florets.
- Option to serve with sour cream or mayo and fresh parsley.
Storage
- Best fresh. Store any leftovers in an airtight container in the fridge for 2 days. You can simply reheat in the air fryer at 400 degrees F for 3-5 minutes.
Notes
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
Leave a Reply