These buffalo cauliflower bites are a HUGE party hit! They’re super crispy and perfectly tangy with just the right amount of heat. Plus, with only 5 grams of net carbs, this recipe is 100% keto baby!
Something about summertime (and pregnancy) has me craving buffalo EVERYTHING! However, with my palate still iffy about meat, cauliflower serves as a solid alternative. The only problem is, I’m not trying to hunt down buffalo cauliflower bites every time my cravings roar. So I decided to experiment with them at home.
I dare you to challenge this air fried buffalo cauliflower against your favorite restaurants take. Not only will this recipe crush the competition, at 5g net carbs— you won’t have to worry about killing your carb count.
Can You substitute the Pork Rinds?
For some, the idea of breading anything in crushed pork skin is absolutely revolting. Although, unless you’re a vegetarian/vegan I’d encourage you to give it a try. Pork rinds make the BEST breading! They seal in the moisture while providing a perfectly crispy exterior.
If pork rind breading just ain’t gonna happen— you do have the option to swap the pork rinds for almond flour and parmesan cheese. I can’t promise it will be as crispy as the pork rinds, but it will get the job done. Look for the measurement suggestions within the notes section on the recipe card below.
Can You Bake them in the Oven Instead?
Sure, you can bake these little babies in the oven. I’ve tried it— it works. However, the texture is just not quite the same. The cauliflower itself will be a bit softer and the exterior a little less crispy. If cooking in the oven, bake at 425° for 20 minutes.
Tips to making the BEST Buffalo Cauliflower
- Cut the cauliflower florets in good size bites. If you cut the pieces too small they’ll be hard to work with and more likely to get mushy.
- When breading the cauliflower I’d recommend using a spoon for the egg mixture and your other hand for the breading. If you’re using the same hand to dip and bread the cauliflower the breading will begin to clump (and once it clumps, it’s rather ineffective).
- Don’t forget to spray your air fryer basket with avocado oil before placing the cauliflower inside. This will prevent the cauliflower bites from sticking to your air fryer.
- Don’t overcrowd the air fryer basket. Yes, it’s annoying to do multiple rounds of frying, but layering your cauliflower will impact the texture and I want you to have the crispiest cauliflower bites possible.
- Make the Homemade Blue Cheese Dressing! It’s SO worth it!
- Consider dipping the bites in buffalo sauce rather than tossing them. The minute you toss the bites you’ve got about a 5-minute window before they turn soft and soggy. I prefer to mix the buffalo sauce with the blue cheese dressing and dip the bites one-by-one. This ensures each bite is nice and crispy.
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Air Fried Buffalo Cauliflower Bites
Description
These buffalo cauliflower bites are a HUGE party hit! They’re super crispy and perfectly tangy with just the right amount of heat. Plus, with only 5 grams of net carbs, this recipe is 100% keto baby!
Ingredients
- 1/2 head cauliflower, cut into large florets
- 2.5oz bag of pork rinds*
- 1 teaspoon baking powder
- 1/2 teaspoon dried thyme leaf
- 1/2 teaspoon paprika
- 1/4 teaspoon garlic powder
- 1/8 teaspoon onion powder
- 1/8 teaspoon cracked black pepper
- 2 Tablespoons avocado oil mayo, or homemade
- 2 pasture-raised eggs
- 2 Tablespoons grass-fed butter
- 3/4 cup (plus 1 Tbsp) The New Primal Buffalo Sauce
- Avocado oil (or coconut oil) spray for greasing
- 2 Tablespoons Homemade Blue Cheese Dressing for dipping
- Chives (optional garnish)
Instructions
BREADING
- Place the pork rinds in a food processor* and pulse until fine and crumbly (will resemble panko bread crumbs).
- Add thyme, paprika, garlic powder, onion powder, cracked pepper, and baking powder to pork rinds and mix until well combined.
- Divide the mixture into two bowls and set aside.
COATING
- In a large bowl, beat eggs.
- Add mayo and one Tablespoon buffalo sauce.
- Mix together until fully incorporated and set aside.
CAULIFLOWER
- Cut the cauliflower into sizeable florets.
- One-by-one, place the cauliflower in the coating mixture and cover all sides evenly with a spoon.
- Pull cauliflower out of the coating and allow excess to drain off. Place coated cauliflower in one of the breading bowls.
- With a dry hand, pull breading from the other bowl and cover all sides of the cauliflower with breading.
- Spray air fryer basket with avocado oil and gently place breaded cauliflower in the basket.*
- Cook at 400° for 20 minutes.*
- While cauliflower is cooking, prepare buffalo sauce and Homemade Blue Cheese Dressing.
- Once cauliflower has finished cooking, toss florets in 2 Tablespoons of buffalo sauce.*
BUFFALO SAUCE
- Bring a small saucepan to medium heat. Add butter.
- Once the butter has melted, add The New Primal Buffalo sauce.
- Stir together until well combined.
- Remove from heat and set aside.
Notes
*Option to swap pork rinds with almond flour and parmesan cheese mixture. Mix 3/4 cup almond flour with 3/4 cup grated parmesan cheese. Voila!
*If you don’t own a food processor, you can always mash them with a rolling pin.
*Be careful not to overcrowd basket. For instance, don’t stack the cauliflower. This will cause an uneven cook and will likely result in soggy buffalo bites.
*Option to bake in the oven at 425° for 20 minutes.
*I prefer to mix the buffalo sauce with the blue cheese dressing and dip the bites rather than toss them. This allows the cauliflower to stay crispier longer.
Nutrition
- Serving Size: 1/4 Head Cauliflower
- Calories: 187
- Sugar: 2g
- Fat: 15g
- Carbohydrates: 7g
- Fiber: 2g
- Protein: 8g
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Medical Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Katie Rodriguez nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
20 minutes is NOT the way to go. 10 minutes is NOT the way to go. IDK what air fryer you’re using but after three tries I tossed all of my briquettes.
Yikes! SO sorry to hear that. I have an egg air fryer. I don’t love it. Interested in purchasing a Ninja. Just curious, which air fryer did you cook your buffalo bites in?