Save Craving the bold, spicy flavor of buffalo wings but looking for a lighter, keto-friendly alternative? These Keto Buffalo Cauliflower Wings are the perfect solution. Roasted until golden and tossed in a classic tangy sauce, they offer a satisfying crunch that pairs beautifully with a homemade, herb-packed ranch yogurt dip. Whether you're hosting game day or just need a delicious low-carb snack, this vegetarian appetizer hits all the right notes.
Save The magic of this recipe lies in the two-stage roasting process. First, the cauliflower is seasoned and baked to develop a firm, slightly charred texture. Then, it is coated in a rich buffalo glaze and returned to the oven to caramelize the sauce. This technique ensures the florets stay crisp and flavorful, making them a fantastic substitute for traditional chicken wings.
Ingredients
- Cauliflower Wings: 1 large head cauliflower (cut into bite-sized florets), 2 tablespoons olive oil, 1 teaspoon garlic powder, 1 teaspoon smoked paprika, ½ teaspoon onion powder, ½ teaspoon salt, ¼ teaspoon black pepper.
- Buffalo Sauce: ⅓ cup hot sauce (such as Franks RedHot), 3 tablespoons unsalted butter (melted), 1 teaspoon apple cider vinegar.
- Ranch Yogurt Dip: ½ cup full-fat Greek yogurt, 2 tablespoons mayonnaise, 1 tablespoon chopped fresh chives, 1 tablespoon chopped fresh dill, 1 tablespoon chopped fresh parsley, ½ teaspoon garlic powder, ½ teaspoon onion powder, ½ teaspoon lemon juice, salt and pepper to taste.
Instructions
- Step 1
- Preheat your oven to 425°F (220°C) and line a large baking sheet with parchment paper to prevent sticking.
- Step 2
- In a large mixing bowl, toss the cauliflower florets with olive oil, garlic powder, smoked paprika, onion powder, salt, and pepper until every piece is evenly coated with spices.
- Step 3
- Spread the cauliflower in a single layer on the baking sheet. Roast for 20–25 minutes, flipping them halfway through, until they are golden and starting to crisp.
- Step 4
- While the cauliflower roasts, prepare the buffalo sauce by whisking together the hot sauce, melted butter, and apple cider vinegar in a small bowl.
- Step 5
- For the ranch dip, combine the Greek yogurt, mayonnaise, fresh herbs, garlic powder, onion powder, lemon juice, salt, and pepper. Mix until well blended and keep refrigerated until serving.
- Step 6
- Once the cauliflower is done roasting, transfer it back to the large bowl and toss thoroughly with the buffalo sauce.
- Step 7
- Return the sauced florets to the baking sheet and roast for another 5–7 minutes until the edges are extra crispy.
- Step 8
- Serve the wings immediately while hot, with the chilled ranch yogurt dip on the side.
Zusatztipps für die Zubereitung
To ensure maximum crispiness, make sure the cauliflower is completely dry after washing and before tossing it with oil. Spacing the florets out on the baking sheet is also crucial; if they are too crowded, they will steam instead of roast. Using a high-quality, full-fat Greek yogurt for the dip will provide the best creamy consistency and flavor profile.
Varianten und Anpassungen
For a dairy-free or vegan version of this dish, simply swap the butter for a plant-based alternative and use vegan yogurt and mayonnaise for the dip. If you prefer a more intense heat, you can add a pinch of cayenne pepper to the buffalo sauce. You can also experiment with different herbs in the ranch, such as adding a bit of fresh tarragon for a unique twist.
Serviervorschläge
Serve these wings just like traditional buffalo chicken by adding a side of crunchy celery and carrot sticks. They make an excellent centerpiece for a snack platter or a light lunch when served over a bed of crisp greens. For a complete keto meal, consider serving them alongside other low-carb favorites like stuffed peppers or a fresh cucumber salad.
Save These Keto Buffalo Cauliflower Wings prove that healthy eating doesn't have to be boring. With the perfect balance of spicy heat and cooling ranch, this dish is sure to become a regular in your appetizer rotation. Enjoy the crunch and savor every bite!
Recipe FAQ
- → How do I get the cauliflower extra crispy?
Roast the florets at high heat and consider broiling them for 2-3 minutes after saucing to enhance crispiness.
- → Can I make the dip dairy-free?
Yes, substitute Greek yogurt and mayonnaise with plant-based alternatives and use vegan butter in the sauce.
- → What spices are used to season the cauliflower?
Garlic powder, smoked paprika, onion powder, salt, and black pepper provide a balanced savory base for the wings.
- → Is this suitable for keto diets?
Yes, the dish is low-carb and keto-friendly, focusing on cauliflower and fats from butter and olive oil.
- → What can I serve alongside the buffalo cauliflower?
Classic accompaniments include celery and carrot sticks, which complement the spicy and creamy flavors well.