Keto Buffalo Cauliflower Wings (Printable)

Crispy cauliflower florets coated in spicy buffalo sauce, paired with a creamy, tangy ranch yogurt dip.

# What You Need:

→ 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 alternative)
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 pepper until evenly coated.
03 - Spread cauliflower in a single layer on prepared baking sheet. Roast for 20 to 25 minutes, flipping halfway through, until golden and slightly crisp.
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 with buffalo sauce until thoroughly coated.
07 - Return sauced cauliflower to baking sheet and roast for an additional 5 to 7 minutes until edges are crispy.
08 - Transfer to serving platter and serve immediately with ranch yogurt dip on the side.

# Expert Suggestions:

01 -
  • It tastes indulgent and restaurant-worthy, but it's sneakily guilt-free and keeps you in ketosis.
  • The ranch dip is creamy and tangy enough that you forget there's Greek yogurt doing the heavy lifting instead of sour cream.
  • These wings don't require any weird equipment or technique—just a hot oven and a bowl for tossing.
  • They disappear faster at parties than anything I've made, and people are always shocked they're vegetarian.
02 -
  • Don't skip the parchment paper—the florets will stick to a bare sheet and you'll lose that crispy bottom.
  • Flipping halfway through roasting is non-negotiable; it's the difference between some pieces being golden and others staying pale and soft.
  • The second roast with sauce is what creates the crispy caramelized exterior that makes people think you deep-fried these, so don't skip it or reduce the time.
03 -
  • If your cauliflower seems watery after cutting, pat it dry with paper towels before tossing with oil—excess moisture is the enemy of crispiness.
  • Make the ranch dip up to 24 hours ahead and let the flavors meld in the fridge; it actually gets better the next day.
  • Broil instead of roasting for those final 2–3 minutes if your oven runs cool or you want maximum crispiness without waiting.
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