Keto Buffalo Cauliflower Wings (Print View)

Spicy buffalo-coated cauliflower paired with creamy ranch yogurt dip offers a flavorful low-carb vegetarian snack.

# Components:

→ 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 (Frank's RedHot or keto-friendly equivalent)
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

# Directions:

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

# Expert Advice:

01 -
  • Low-Carb & Keto-Friendly: With only 4g of net carbs per serving, it fits perfectly into a ketogenic lifestyle.
  • Packed with Flavor: A blend of smoked paprika, garlic, and hot sauce ensures every bite is savory and spicy.
  • Healthier Alternative: By roasting instead of deep-frying, you get a crispy texture with much less oil.
  • Creamy Protein Dip: The ranch dip uses full-fat Greek yogurt for a tangy, high-protein finish.
02 -
  • Extra Crunch: Switch the oven to broil for the final 2–3 minutes to get those charred, crispy edges.
  • Flavor Infusion: Prepare the ranch dip an hour in advance and let it sit in the fridge so the flavors of the fresh herbs can fully develop.
  • Keto Check: Always read the label on your hot sauce to ensure there are no hidden sugars or starches that could impact net carbs.
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