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Easy Baked Buffalo Cauliflower Wings Recipe
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5 from 4 votes

Low Carb BBQ & Buffalo Cauliflower Wings

Looking for a healthy appetizer? These low carb BBQ or buffalo Cauliflower Wings that are packed with protein should do the trick!
Prep Time10 minutes
Active Time45 minutes
Total Time55 minutes
Course: Appetizer
Cuisine: American
Keyword: bbq cauliflower, bbq cauliflower wings, buffalo cauliflower, buffalo cauliflower wings, cauliflower bites, cauliflower wings, low carb wings
Yield: 6 Servings
Calories: 179kcal
Cost: $3

Equipment

Materials

Batter

  • ¾ Cup Almond Flour or Other Flour (Drastically reduce the fat in this recipe by not using a nut flour)
  • 1 Tablespoon Garlic Seasoning *Optional
  • Salt *Optional
  • Black Pepper *Optional
  • 4 Ounces Milk Substitute or Milk
  • 2 Large Egg Whites or 2 Ounces Water

Buffalo Sauce

  • ½ Cup Buffalo Sauce
  • 2 Tablespoons Olive Oil or Butter

BBQ Sauce

  • ½ Cup BBQ Sauce Look for low/sugar free
  • 2 Tablespoons Olive Oil or Butter

Greek Yogurt Dip

  • 1 Container Greek Yogurt 5.3 Ounces Plain
  • 1 Teaspoon Parsley
  • ⅓ Teaspoon Dill Weed
  • ½ Teaspoon Garlic Seasoning
  • ¼ Teaspoon Onion Powder
  • ¼ Teaspoon Black Pepper
  • ¼ Teaspoon Salt
  • Chives *Optional
US Customary - Metric

Instructions

  • Cut up and wash your Cauliflower.
  • Mix together all of your Batter ingredients.
  • 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.
  • Mix together your Sauce ingredients in separate bowls (if you’re making both).
  • 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.

Video

Notes

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!
 
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

Nutrition

Serving: 250g | Calories: 179kcal | Carbohydrates: 11g | Protein: 9g | Fat: 11g | Saturated Fat: 1g | Sodium: 484mg | Fiber: 7g | Sugar: 3g