Keto Buffalo Cauliflower Bites are florets of one head of cauliflower coated in almond flour and spices, roasted at 450°F (230°C), then tossed in hot sauce and melted butter and returned to the oven until the sauce bubbles. The recipe makes 4 servings in 40 minutes. The card lists 4 grams of carbohydrates per serving.
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The dish bakes in two stages. The dry coating roasts first so it turns crisp, and the buffalo sauce goes on afterward so it caramelizes slightly without making the coating soggy.
What Goes Into the Bites
- Cauliflower (1 head): cut into bite-sized florets, about 1 to 2 inches wide and as even as you can make them, so they cook at the same rate. Fresh, firm heads with no blemishes work best.
- Almond flour (1/4 cup): mixed with the seasoning to coat the florets.
- Seasoning: 1/2 teaspoon each of garlic powder, onion powder and smoked paprika, 1/4 teaspoon of salt and 1/4 teaspoon of black pepper.
- Olive oil (1 tablespoon): drizzled over the florets so the almond flour mixture clings.
- Hot sauce (1/2 cup) and melted unsalted butter (2 tablespoons): the buffalo sauce. The card suggests Frank’s RedHot.
- Blue cheese crumbles (1/4 cup, optional) and chopped parsley: the finishing touches.
Getting the Crunch Right
Heat the oven to 450°F (230°C) and line a baking sheet with parchment paper. Stir the almond flour and seasoning together in a large bowl, add the florets and the olive oil, and toss until every piece has a light coating.
Spread the florets in one layer without crowding them, which lets air circulate and keeps them crisp. Bake 20 to 25 minutes, flipping halfway, until golden and crispy.
Whisk the hot sauce and melted butter together while the cauliflower bakes. Drizzle it over the bites when they come out and toss to coat. Return them to the oven for 5 to 10 minutes, until the sauce is bubbly and slightly caramelized, then finish with blue cheese and parsley.
Changes You Can Make
- More heat: add cayenne pepper to the dry mix, or use a different hot sauce to change the flavor.
- Barbecue: swap the hot sauce for a low-carb barbecue sauce for a sweeter, smokier version.
- Other spices: cumin or chili powder in the dry mixture.
- Other vegetables: broccoli or Brussels sprouts, cut to a similar size so they cook evenly.
What to Serve With Them
Ranch dressing for dipping is the standard pairing, with celery sticks beside it to balance the heat. Guacamole or avocado slices add something creamy against the crunch. Sparkling water with lemon or lime goes alongside.
Nutrition per Serving
Each serving has about 150 calories, 12 grams of fat (5 grams saturated), 4 grams of carbohydrates, 2 grams of fiber, 1 gram of sugar, 5 grams of protein and 500 milligrams of sodium.
FAQ
Can I make them ahead of time?
Yes. Coat the cauliflower with the almond flour mixture, keep it covered in the refrigerator, and bake when you are ready, following the same instructions.
How should leftovers be stored?
In an airtight container in the refrigerator for up to 3 days. Reheat in a 350°F (175°C) oven for about 10 minutes to bring back the crispness.
Can I use frozen cauliflower?
Fresh gives the best texture, but frozen works. Thaw it and drain it well to remove the excess moisture before coating and baking.
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Written and edited by The Foodie Yummy Kitchen Team
The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us
Keto Buffalo Cauliflower Bites: A Must-Try Healthy Snack!
Ingredients
Instructions
Preheat your oven to 450°F (230°C) and line a baking sheet with parchment paper.
In a large bowl, combine almond flour, garlic powder, onion powder, smoked paprika, salt, and black pepper.
Add the cauliflower florets to the bowl and drizzle with olive oil. Toss until the florets are evenly coated with the almond flour mixture.
Spread the coated cauliflower on the prepared baking sheet in a single layer. Bake for 20-25 minutes, or until golden and crispy, flipping halfway through.
While the cauliflower is baking, mix the hot sauce and melted butter in a small bowl.
Once the cauliflower is done, remove it from the oven and drizzle the hot sauce mixture over the bites. Toss to coat evenly.
Return the cauliflower to the oven and bake for an additional 5-10 minutes, until the sauce is bubbly and slightly caramelized.
Remove from the oven and sprinkle with blue cheese crumbles and chopped parsley before serving.
Notes
For extra flavor, try adding a sprinkle of cayenne pepper for heat.
Serve with a side of ranch dressing for dipping.
You can substitute the hot sauce with your favorite low-carb barbecue sauce for a different twist.
Nutrition
| Serving Size | 1 serving |
|---|---|
| Calories | 150 calories |
| Sugar Content | 1g |
| Sodium Content | 500mg |
| Fat Content | 12g |
| Saturated Fat Content | 5g |
| Unsaturated Fat Content | 7g |
| Trans Fat Content | 0g |
| Carbohydrate Content | 4g |
| Fiber Content | 2g |
| Protein Content | 5g |
| Cholesterol Content | 20mg |