Keto Buffalo Cauliflower Bites

Keto Buffalo Cauliflower Bites are the low carb appetizer that will bring zesty goodness to Game Day, movie night or just because. Buffalo flavors for life!

Keto Buffalo Cauliflower Bites are a vegetarian friendly addition to the appetizer rotation. If you are looking for the meat lover version be sure to check out our Keto Buffalo Chicken Nuggets.

If you are looking to use up some cauliflower in a delicious way or simply trying to get more vegetables in your diet then these delicious nibbles with a zesty kick are something any buffalo wing lover can enjoy.

How to make Keto Buffalo Cauliflower Bites

These are a sneaky way to get more vegetables into your diet and the buffalo sauce is a beautiful way to get your taste buds on board, because we’re so over boring vegetables. Bonus, they are super easy to make!

In a preheated oven, you’ll bake these cauliflower bites to perfection. While the oven is heating up, whisk together hot sauce, butter, olive oil, garlic powder and salt. You’ll add your bites to a baked sheet with parchment paper, drizzling the buffalo goodness over top and tossing to ensure your bites are completely covered.

Then bake until fork tender. It really is that easy. Quick buffalo goodness with minimal effort!

We love how easily cauliflower swaps in without sacrificing flavor or texture. We shared our secrets to the perfect swap for another recipe, cauliflower mashed potatoes. If you love this recipe, you will most definitely want to check that one out as well.

We also appreciate this creamy Cauliflower Mushroom Risotto, a hearty and easy to make dish that brings a richness to dinner. Cauliflower is so versatile!

Are Keto Buffalo Cauliflower Wings healthy?

The question of how healthy are Keto Buffalo Cauliflower Bites healthy is a little bit tied to the appetizer these perfectly mimic, buffalo wings.

In comparison to traditional buffalo wings, these cauliflower bites are a much healthier option. Starting with calories these are about 1/3 of the caloric count in comparison to chicken wings. That’s HUGE!

Cauliflower also is naturally packed with fiber, making it a healthy digestive system’s best friend. This also helps to keep you feeling full longer and really requires extra of when following this diet. Other nutrients include essential vitamins like Vitamin C, magnesium and potassium.

If you’d like to get some more veggies into your diet and are down for sneaky vegetable helpings, we also love our Keto Broccoli Tots, which also go deliciously with buffalo sauce to dip in.

Keto Buffalo Cauliflower Bites in air fryer

It’s no secret that we like oven baked or roasted veggies, we have a few recipes like our Low Carb Oven Roasted Broccoli that are delightfully good and easy to make.

With the popularity of air fryers, we also appreciate that almost any of our recipes (like our low carb mozzarella sticks) can be converted to use in an air fryer for the perfect crisp outside, tender inside.

To make these bites in an air fryer instead, you’ll need to mix your buffalo sauce and toss your cauliflower bites in a bowl to coat them. We’re big fans of the Instant Vortex (affiliate link) which offers two trays to air fry on. Using spray oil, coat the trays and place your buffalo sauce coated cauliflower pieces on the tray, making sure they don’t touch. Cook time at 350 degrees is about 15 minutes, making sure to turn your bites at least once.

What to serve with Low Carb Cauliflower Wings

These Keto Buffalo Cauliflower Bites are great without any dipping sauce, but if you want to compliment the creamy zest, we’ve got you covered.

The most natural dipping companion for these bites is a classic cool Ranch dressing or sauce. For this, we use our Low Carb Keto Ranch Dressing, which takes about 5 minute to make.

If you’re looking for a dish to go with, we lean toward the savory garlic goodness of our easy Keto Garlic Bread, an easy win!

How many net carbs in our Keto Buffalo Cauliflower Bites

4 Net Carb per serving of our Keto Buffalo Cauliflower Bites. For the purposes of this recipe, we know that a head of cauliflower is around 4 cups and we consider 1 cup to be a serving. With the zesty goodness of buffalo sauce, we tend to eat a little bit less and still feel very satisfied because of the fiber cauliflower brings to the table.

If you are new to this Low Carb/Keto lifestyle and are unsure what we are talking when it comes to net carbs read up more on Net Carbs. Or start at our Low Carb & Keto 101 Starter Page.

Other recipes you might enjoy:

  • Bacon Avocado Soup
  • Keto Barbecue Chicken Pizza
  • Low Carb Barbecue Ranch Chicken Casserole


Keto Buffalo Cauliflower Bites

Keto Buffalo Cauliflower Bites are the low carb appetizer that will bring zesty goodness to Game Day, movie night or just because. Buffalo flavors for life!
Course Appetizer
Cuisine American, Gluten-Free, Keto, Low Carb
Keyword Cauliflower Bites, Keto Buffalo Cauliflower Bites, Keto Buffalo Wings, Keto Cauliflower Wings, Low Carb Wings
Prep Time 5 minutes
Cook Time 29 minutes
Total Time 35 minutes
Servings 4 cups
Calories 118kcal
Author Lindsay


  • 1 cauliflower head (Approximately 4 cups)
  • 1/2 cup hot sauce
  • 2 tbsp butter
  • 1 tbsp olive oil
  • 1/2 tsp garlic powder
  • 1/2 tsp salt


  • Preheat oven to 375 degrees F. Prepare a baking sheet with parchment paper.
  • In a small bowl whisk together hot sauce, butter, olive oil, garlic powder and salt.
  • Add cauliflower to prepared baking sheet. Drizzle buffalo sauce mixture over cauliflower and gently toss until all florets are covered in sauce.
  • Bake for 25-30 minutes or until cauliflower is fork tender.


Serving: 1cup | Calories: 118kcal | Carbohydrates: 7g | Protein: 3g | Fat: 10g | Saturated Fat: 4g | Cholesterol: 15mg | Sodium: 1304mg | Potassium: 430mg | Fiber: 3g | Sugar: 3g


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