Keto Cauliflower Wings – Vegan & GF

Eating Works @eatingworks
by Eating Works @eatingworks
6 servings
30 min

These six ingredient Keto Cauliflower Wings pack a ton of flavor! They’re crispy on the outside with a fiery kick. Wings are the ultimate finger food making them perfect for casual get togethers. Dunk them into your favorite BBQ sauce and you’ll think you’re eating real buffalo chicken wings.

How to Make Keto Cauliflower Wings

I’ve always been intimidated by cauliflower buffalo wings… In retrospect I’m not sure why. They’re really easy to make. With only a handful of ingredients and 10 minutes to prep… tops! After reading through the step by step instructions below or watching the video tutorial, you’ll know exactly how to make amazing wings that will blow your mind!


One of the things I love the most about these tasty bites is that they only use 6 ingredients… And that includes salt! Heres what you’ll need.

  • Cauliflower Florets
  • Almond Flour
  • Olive Oil
  • Peruvian Spice Blend (see substitutions below)
  • Almond Milk
  • Salt

Ingredient Substitutions

  • Almond Milk: Instead of almond milk you can use any other milk of your choice. Coconut milk would be a great substitute if you’re following a keto diet.
  • If you don’t have my Peruvian Spice Blend (although It’s perfect for this recipe) you can substitute it out for 2 tsp paprika and 1 tsp cumin. You can throw in onion powder or a chili powder as well. Another option is to use a Mexican style spice blend you have on hand already.

Step By Step Instructions

Step 1: Slice the Cauliflower: First, preheat the oven to 400 degrees. Or if you want to use an air frier set it to 420… Now that we’ve got that covered, cutting a head of cauliflower into florets sounds simple enough, but how do you do it without making a huge mess? Flip it upside down and then slice away the stem and leaves. Using your hands break apart the florets where they naturally fall apart. See the video for visual instructions.

Time Saving Tip: Buy pre-washed cauliflower florets. I can usually find them at Trader Joe’s and Whole Foods.

Step 2: Make the Batter: In a mixing bowl combine the flour, almond milk, Peruvian spice blend and sea salt with a whisk. The batter should have a pasty consistency and be pink.

Step 3: Prepare the Cauliflower: Dip each floret in the batter until they’re completely coated. Shake off the excess and place them onto a parchment lined half sheet tray, making sure to place them 1-2 inches apart. You may need 2 trays. And what ever you do, don’t pile them on top of one another because then they won’t get crispy. You’ll get a steamed mush mess instead.

Cook the cauliflower wings in the oven for 20 minutes, but if you have an airfrier cook them for 12 minutes.

What are the Best Keto Friendly Flours?

You can ask anyone following a keto diet what the hardest part of the lifestyle is, and they all would say that they miss bread! I mean who doesn’t love a good old fashioned food made with real flour?

But if you want to follow strict “take no prisoners” kind of diet you have to find satisfaction in different recipes like the wings! Here are a list of some of the best Keto Friendly Flours to cook with.

  • Almond Flour: 11 grams fat, 6 grams carbs
  • Chia Seed Flour: 15 grams fat, 18 grams carbs
  • Chickpea Flour: 1.5 grams fat, 13 grams carbs
  • Hazelnut Flour: 12 grams fat, 8 grams carbs
  • Coconut Flour: 4 grams fat, 18 grams carbs

Is Cassava Flour Keto?

Cassava is a type of root vegetable, kind of like a sweet potato. So it’s chuck full of carbs. One forth of a cup of cassava flour has 28 grams of carbohydrates which is more than half of the general rule. Which is to have under 50 grams of carbs per day. Although, cassava flour is good for you! Since it’s made from a root vegetable there is no grain! So cassava flour is a great flour to use for those on a grain-free or paleo diet. Cassava flour is very fine and light. I like using it for fluffy recipes like this grain free sweet potato gnocchi!

Is Almond Flour Keto?

The answer to this question is probably obvious, since I used almond flour in this keto recipe. But let me tell you why it’s a good keto friendly flour. one forth cup of almond flour has only six grams of carbs. Also a majority of its macro nutrients are made up of fat followed by protein. This fits the keto ratio of eating 75% of your calories from fat, 20% from protein and 5-10% from carbs. (These percentages are flexible depending on the diet you’re doing).

I also like almond flour for this recipe because the flour gets crispy in the oven. If you don’t have almond flour you could use some other keto friendly flours like Coconut flour!

Is Coconut Flour Keto Friendly?

Coconut flour is perfect for a keto lifestyle. It’s low in carbs having only 6 grams of net carbs per 1/4 cup. You can use coconut flour to make keto bread, cookies, and waffles. I don’t recommend switching the almond flour for coconut flour for the keto cauliflower wings because the amounts would be different. You cannot swap them equally.

How to Store Wings

Cauliflower wings are not very good at waiting around in the fridge for days before getting eaten. While they won’t spoil or anything like that the batter will start to get soft. So they’ll loose their crispy edge. But don’t worry they’re still delish. You can also reheat them in a toaster oven to dry them out enough to return some of that heavenly crunch.

If you want to leave them in the fridge I would say that you should eat them within 5 days. But I doubt they’ll last that long!

Can you Make Them Ahead?

The best way to make these wings ahead is to do all of the prep before hand. You can mix the batter and chop the cauliflower ahead of time.

If you want to make it even faster, you can coat the cauliflower with the batter and line them up on a baking sheet. Keep them in the fridge until you’re ready to serve them. Just pop the tray out of the fridge and into the oven for 20-25 minutes. Soon you’re whole kitchen will smell like a Texas BBQ.

How to Serve cauliflower wings

These wings are the perfect finger food for a party. I can see them being served on game day when everyone wants to sit around the television and snack instead of having a sit down meal. These wings would go well with a dip like BBQ sauce, ranch dressing, or salsa. I used my new favorite Classic BBQ Sauce from Primal Kitche n. I’m not sponsored by them (but I wish I was).

If you make this recipe don’t forget to tag me on Instagram with hashtag ! I love seeing your creations!

Keto Cauliflower Wings – Vegan & GF
Recipe details
  • 6  servings
  • Prep time: 10 Minutes Cook time: 20 Minutes Total time: 30 min
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  • 6 C Cauliflower Florets
  • 2 tbsp Olive Oil
  • 1/2 C Almond Flour
  • 3/4 C Almond Milk
  • 1 tbsp Peruvian Spice Blend
  • 1 tsp Sea Salt
  • 1/2 C BBQ Sauce optional for dip

Preheat the oven 420 degrees.  In a small bowl mix the flour and peruvian spices.  Once well combined add the milk and whisk until a batter the consistency of tahini forms.
Toss the cauliflower in the batter.  Shake excess batter off and place the cauliflower on a lined baking sheet.
  • If you don’t have my Peruvian spice blend you can find substitute options In the post above under “substitutions”
Eating Works @eatingworks
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