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Low-Carb Recipes

How to Make Low Carb BBQ Buffalo Cauliflower Wings in 40 Minutes

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Are you ready to spice up your weeknight dinners with a deliciously healthy twist? If you’re like me and love crispy, flavorful snacks but want to keep things low carb, then you’re in for a treat! Today, I’m excited to share my recipe for Low Carb BBQ & Buffalo Cauliflower Wings. These wings are not only quick to make but also perfect for those busy evenings when you need something satisfying yet healthy. Plus, they’re a fantastic alternative to traditional wings, making them a great option for quick family dinners. Let’s dive in!

Why You’ll Love This Recipe

  • Quick and easy to prepare in just 40 minutes!
  • Low carb and packed with flavor, perfect for health-conscious eaters.
  • Great for game day or as a fun appetizer for gatherings.
  • Versatile – you can customize the sauce to your liking!
  • A fantastic way to sneak in more veggies into your diet.

Ingredients

To make these scrumptious wings, you’ll need the following ingredients:

  • 1 head of cauliflower, cut into florets
  • 1 cup almond flour
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 cup unsweetened almond milk
  • 1/2 cup BBQ sauce (sugar-free if desired)
  • 1/2 cup buffalo sauce

Full ingredient list with measurements is provided in the printable recipe card below.

How to Make the Recipe

Now, let’s get cooking! Follow these simple steps to whip up your Low Carb BBQ & Buffalo Cauliflower Wings:

  1. Preheat your oven to 450°F (230°C) and line a baking sheet with parchment paper.
  2. In a large bowl, combine the almond flour, garlic powder, onion powder, smoked paprika, salt, and black pepper.
  3. In another bowl, pour in the almond milk.
  4. Dip each cauliflower floret into the almond milk, then coat it in the almond flour mixture. Make sure each piece is well-covered!
  5. Place the coated florets on the prepared baking sheet and bake for 20 minutes, flipping halfway through.
  6. While the cauliflower is baking, mix the BBQ sauce and buffalo sauce in a small bowl.
  7. After 20 minutes, remove the cauliflower from the oven and brush the sauce mixture over each wing.
  8. Return the wings to the oven and bake for an additional 10 minutes until crispy.
  9. Once done, let them cool for a few minutes before serving. Enjoy!

Pro Tips for Making the Recipe

Here are some of my favorite tips to ensure your cauliflower wings turn out perfectly:

  • For extra crunch, consider double-dipping the cauliflower in the almond milk and almond flour.
  • Experiment with different sauces! If you love spicy food, try adding some hot sauce to the BBQ mix.
  • Make sure to space the florets out on the baking sheet to allow for even cooking.
  • If you’re short on time, you can prepare the cauliflower ahead of time and store it in the fridge until you’re ready to bake.

How to Serve

These Low Carb BBQ & Buffalo Cauliflower Wings are perfect for a variety of occasions! Here are some serving suggestions:

  • Serve them as a tasty appetizer at your next gathering or game day party.
  • Pair them with a side of creamy garlic pasta for a delightful meal that balances flavors.
  • Enjoy them as a healthy snack while watching your favorite show.
  • They also make a great addition to any salad for a satisfying lunch.

Make Ahead and Storage

If you want to prepare these wings in advance, you can easily do so! Here’s how:

  • Prepare the cauliflower and coat it in the almond flour mixture, then store it in an airtight container in the fridge for up to 24 hours.
  • Once you’re ready to cook, simply bake as directed.
  • Leftover wings can be stored in the fridge for up to 3 days. Reheat them in the oven to maintain their crispiness.

So there you have it! A delicious, low carb recipe that’s perfect for quick family dinners or as a fun snack. I hope you enjoy making these Low Carb BBQ & Buffalo Cauliflower Wings as much as I do. They’re sure to become a staple in your weeknight dinner ideas. Happy cooking!

Print Pin

Low Carb BBQ & Buffalo Cauliflower Wings

Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 4 servings
Calories 250
Enjoy these crispy, flavorful cauliflower wings coated in low-sugar BBQ and buffalo sauces, perfect for a healthy snack or appetizer.

Ingredients

Batter

  • 0.75 cup Almond Flour (or other flour, reduce fat by not using nut flour)
  • 1 tablespoon Garlic Seasoning (optional)
  • teaspoon Salt (optional)
  • teaspoon Black Pepper (optional)
  • 4 ounces Milk Substitute (or milk)
  • 2 large Egg Whites (or 2 ounces water)
  • 0.5 cup Buffalo Sauce
  • 2 tablespoons Olive Oil (or butter)
  • 0.5 cup BBQ Sauce (look for low/sugar free)
  • 2 tablespoons Olive Oil (or butter)
  • 1 container Greek Yogurt (5.3 ounces plain)
  • 1 teaspoon Parsley
  • 0.33 teaspoon Dill Weed
  • 0.5 teaspoon Garlic Seasoning
  • 0.25 teaspoon Onion Powder
  • 0.25 teaspoon Black Pepper
  • 0.25 teaspoon Salt

Optional Garnish

  • Chives (optional)

Instructions 

  • Wash and cut cauliflower into pieces.
  • Mix all batter ingredients until smooth.
  • Coat cauliflower pieces with batter, place on parchment-lined baking sheet, and bake at 450°F (232°C) for 20 minutes.
  • Mix sauces in separate bowls.
  • Brush sauces onto baked cauliflower, then bake for another 20-25 minutes until crispy.

Notes

For extra crispiness, broil for a few minutes at the end.
Calories: 250kcal
Cost: $15
Course: Appetizer
Cuisine: American
Keyword: Cauliflower, Low Carb
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