How many carbs are in keto buffalo cauliflower bites?

Each of the 4 servings has 4.2g net carbs, 198 calories, 5g protein, and 17g fat, making this a satisfying low-carb snack that won't break your keto macros.

Can I make these in an air fryer?

Yes. Air fry the coated florets at 400°F for 12-14 minutes, shaking the basket halfway, then toss in the buffalo-butter sauce and air fry 3 more minutes to set the glaze.

What can I dip these in to keep them keto?

Sugar-free ranch or full-fat blue cheese dressing both stay under 1g net carb per 2-tablespoon serving and complement the heat. Avoid bottled dressings with added sugar or maltodextrin.

Keto Buffalo Cauliflower Bites: 4.2g Net Carbs

Name: Keto Buffalo Cauliflower Bites
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Cuisine: Keto
Ingredients: 1 medium head cauliflower, cut into bite-sized florets (about 5 cups); 3/4 cup blanched almond flour; 1/2 cup grated parmesan cheese; 2 large eggs, beaten; 1 tsp garlic powder; 1 tsp smoked paprika; 1/2 tsp fine sea salt; 1/2 cup Frank's RedHot buffalo sauce; 3 tbsp unsalted butter, melted; 1 tbsp avocado oil, for the pan

Keto Buffalo Cauliflower Bites

Crispy almond-flour-coated cauliflower tossed in tangy buffalo sauce for a spicy keto snack with just 4.2g net carbs per serving. Oven-baked, no deep-frying, and ready in 40 minutes total. The crowd-pleasing low-carb answer to wings and game-day cravings.

Jordan Lee

Head of Nutrition · June 18, 2026

15 min

Prep

25 min

Cook

40 min

Ready in

Servings

Easy

Difficulty

Nutrition per serving

4.2g

Net carbs

Fiber

7.2g

Total carbs

Protein

17g

Fats

198

Calories

Per serving · makes 4. Values are estimates; brands vary.

ketobuffalocauliflowersnackgluten free

These crispy buffalo cauliflower bites deliver all the spicy, tangy heat of classic wings with a fraction of the carbs. Oven-baked in an almond-flour and parmesan crust, they're the perfect keto game-day snack or weeknight appetizer.

Ingredients

1 medium head cauliflower, cut into bite-sized florets (about 5 cups)

3/4 cup blanched almond flour

1/2 cup grated parmesan cheese

2 large eggs, beaten

1 tsp garlic powder

1 tsp smoked paprika

1/2 tsp fine sea salt

1/2 cup Frank's RedHot buffalo sauce

3 tbsp unsalted butter, melted

1 tbsp avocado oil, for the pan

Instructions

Preheat the oven to 425°F (220°C) and line a large rimmed baking sheet with parchment, then brush lightly with avocado oil.

In a shallow bowl, whisk together the almond flour, parmesan, garlic powder, smoked paprika, and salt. Put the beaten eggs in a second bowl.

Dip each cauliflower floret in the egg, letting excess drip off, then press into the almond-flour mixture to coat fully. Arrange in a single layer on the sheet.

Bake for 18-20 minutes, flipping halfway, until the coating is golden and the florets are fork-tender.

While the cauliflower bakes, whisk the buffalo sauce with the melted butter in a large bowl.

Add the baked florets to the sauce and toss gently to coat. Return them to the sheet and bake 5 more minutes to set the glaze.

Serve hot with a side of sugar-free ranch or blue cheese dressing and celery sticks.

Tips & notes

For extra crunch, broil the sauced florets for the final 2 minutes, watching closely so they don't scorch.

Cut florets to a uniform size so they cook evenly; smaller pieces crisp faster and hold sauce better.

Store leftovers in the fridge up to 3 days and re-crisp in a 400°F oven or air fryer rather than the microwave.

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Frequently asked questions

How many carbs are in keto buffalo cauliflower bites?: Each of the 4 servings has 4.2g net carbs, 198 calories, 5g protein, and 17g fat, making this a satisfying low-carb snack that won't break your keto macros.
Can I make these in an air fryer?: Yes. Air fry the coated florets at 400°F for 12-14 minutes, shaking the basket halfway, then toss in the buffalo-butter sauce and air fry 3 more minutes to set the glaze.
What can I dip these in to keep them keto?: Sugar-free ranch or full-fat blue cheese dressing both stay under 1g net carb per 2-tablespoon serving and complement the heat. Avoid bottled dressings with added sugar or maltodextrin.