Keto Buffalo Cauliflower Wings (Printable)

Spicy buffalo-coated cauliflower paired with creamy ranch yogurt dip for a tasty low-carb vegetarian snack.

# What Goes In:

→ 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 (such as Franks RedHot)
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 chopped fresh chives
14 - 1 tablespoon chopped fresh dill
15 - 1 tablespoon chopped fresh parsley
16 - 1/2 teaspoon garlic powder
17 - 1/2 teaspoon onion powder
18 - 1/2 teaspoon lemon juice
19 - Salt and pepper to taste

# How to Make It:

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 the cauliflower in a single layer on the prepared baking sheet. Roast for 20 to 25 minutes, flipping halfway through, until golden and slightly crisp.
04 - While roasting, 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 ready to serve.
06 - Transfer roasted cauliflower to a large bowl and toss with buffalo sauce until well coated.
07 - Return the sauced cauliflower to the baking sheet and roast for an additional 5 to 7 minutes, until edges are crispy.
08 - Serve immediately with ranch yogurt dip on the side.

# Expert Advice:

01 -
  • It scratches that spicy, tangy itch without derailing your keto goals or leaving you feeling like you're eating "health food."
  • The ranch dip tastes so creamy and authentic that nobody will believe it's mostly Greek yogurt, and the whole thing comes together in under an hour.
  • You can make it for a crowd or just for yourself on a Sunday, and it honestly tastes better the next day when flavors settle in.
02 -
  • If your cauliflower comes out soft instead of crispy, you didn't use enough oil or you crowded the pan—space matters more than you'd think, and oil is your friend here.
  • The second roast with sauce is where everything changes from good to restaurant-quality; don't skip it or rush it, because those extra caramelized edges are what people remember.
  • Make the ranch dip at least 30 minutes ahead so the herbs and garlic have time to bloom and marry together; a dip mixed five minutes before serving tastes muddy and flat.
03 -
  • If you want extra crispiness that borders on crackling, finish the second roast with 2 to 3 minutes under the broiler—watch it like a hawk because sauce can burn fast, but those edges will be legendary.
  • For more heat, add a pinch of cayenne to the sauce itself, or sprinkle it on individual florets before serving so people can control their own spice level.
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