Low Carb BBQ & Buffalo Cauliflower Wings or Bites

Easy Baked Buffalo Cauliflower Wings Recipe
Written by The Protein Chef

You can use cauliflower to make a low carb pizza crust, pancakes, and even mashed potatoes but today we’re gonna keep it simple and make some super easy and delicious Cauliflower Wings…or bites (whatever you wanna call them). These take less than 5 minutes to prep so here we go!

In most cauliflower recipes you’ll start off by preparing your cauliflower separately, which adds a ton of time to the recipe. With this one, we just dive right into it which makes it that much easier!

Step 1. Take out and chop up your cauliflower into whatever size pieces you want (big or small). I find it’s easiest to chop it half and go from there. Give those pieces a quick wash.

Step 2. Add into a bowl 3/4 cup of almond flour or really any flour…I just personally prefer almond flour for the macros here. You’ll drop the fat in the recipe drastically by using a non-nut flour like oat flour.

Continue with an optional tablespoon of garlic seasoning, a little pepper and salt, 1/2 cup of an unsweetened milk substitute, and 2 large egg whites. Mix those up until you get a somewhat thick texture!

Step 3. Give your pieces a little batter bath in your mix until all of them are coated and place them onto a baking pan lined with parchment paper for easy cleanup. Bake those on 450F/232C for 20 minutes.

Step 4. While those are baking take out 2 bowls or 1 if you just want 1 sauce. All you need here is your favorite macro friendly buffalo sauce and your favorite macro friendly bbq sauce. Add those into a bowl with 2 tablespoons of olive oil or butter. Mix those up and you’re ready for your last step.

Silicone Food Brush: http://amzn.to/2k8O0LX
My First Recipe Book on Amazon: http://amzn.to/2l5iNZH
$20 Kitchen Scale: http://amzn.to/2k8YrPt

Step 5. Take out a food brush (silicone ones are awesome and last forever) and use it to coat your pieces. Once all of them are coated toss them back into the oven on 450F/232C for 20-25 minutes or until they look like this (crispy)…

The goal of this recipe aside from tasting great is to also not waste any of our ingredients. The amounts in this recipe are for 1 head of cauliflower! You can easily double or triple this recipe to make as much as you need.

To add a little more protein to the recipe I also like to make a little Greek yogurt dipping sauce that I include below!

Ingredients needed for the Batter:

  • 3/4 Cup (84g) Almond Flour or Other Flour (Drastically reduce the fat in this recipe by not using a nut flour)
  • 1 Tablespoon Garlic Seasoning *Optional
  • Pepper & Salt *Optional
  • 1/2 Cup (4 Ounces) Unsweetened Milk Substitute
  • 2 Large Egg Whites (Or 1/4 Cup Water)

Ingredients needed for the Buffalo Sauce:

  • 1/2 Cup Macro Friendly Buffalo Sauce
  • 2 Tablespoons Olive Oil or Butter

Ingredients needed for the BBQ Sauce:

  • 1/2 Cup Macro Friendly BBQ Sauce (Look for low/sugar free)
  • 2 Tablespoons Olive Oil or Butter

Ingredients needed for the Greek Yogurt Dip:

  • 1 Container (5.3 Ounces) Plain Greek Yogurt
  • 1 Teaspoon Parsley
  • 1/3 Teaspoon Dill Weed
  • 1/2 Teaspoon Garlic Seasoning
  • 1/4 Teaspoon Onion Powder
  • 1/4 Teaspoon Black Pepper
  • 1/4 Teaspoon Salt
  • Chives *Optional


  • If you have any sauce leftover use it throw another coat on them right out of the oven!
  • Use whatever sauces you want if you don’t like Buffalo or BBQ sauce!
  • Double or triple the recipe!
  • Buy and/or use a silicone brush!

How to make:

  1. Cut up and wash your Cauliflower.
  2. Mix together all of your Batter ingredients.
  3. Dump in and mix around your Cauliflower pieces until they’re fully coated then throw them on a baking sheet lined with parchment paper and into the oven on 450F/232C for 20 minutes.
  4. Mix together your Sauce ingredients in separate bowls (if you’re making both).
  5. Use a brush to coat your pieces then throw them back into the oven on 450F/232C for another 20-25 minutes or until they’re crispy.

Calories in each serving (1/6 recipe around 250g) with Buffalo Sauce:

  • Calories: 179
  • Fat: 11g
  • Saturated Fat: 1g
  • Sodium: 484mg
  • Carbs: 11g (Net Carbs: 4g)
  • Fiber: 7g
  • Sugar: 3g
  • Protein: 9g

Calories in each serving (1/6 recipe around 250g) with Sugar Free BBQ Sauce:

  • Calories: 179
  • Fat: 11g
  • Saturated Fat: 1g
  • Sodium: 604mg
  • Carbs: 11g (Net Carbs: 4g)
  • Fiber: 7g
  • Sugar: 3g
  • Protein: 9g

About the author

The Protein Chef

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.

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