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Air Fryer Keto Cauliflower Wings

Air Fryer Keto Cauliflower Wings - Crispy, Saucy, and Low-Carb

Prep Time 15 minutes
Cook Time 20 minutes
Pre-heat 5 minutes
Total Time 40 minutes
Servings 4 servings

Ingredients
  

  • 1 large head of cauliflower, cut into bite-size florets (about 6–7 cups)
  • 2 large eggs
  • 2 tablespoons heavy cream (or unsweetened almond milk)
  • 3/4 cup fine almond flour
  • 1/3 cup finely grated Parmesan cheese
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground black pepper
  • 3/4 teaspoon kosher salt (plus more to taste)
  • Avocado oil spray or olive oil spray
  • For buffalo sauce: 1/3 cup hot sauce (like Frank’s RedHot) + 2 tablespoons melted butter
  • Optional garnishes: chopped parsley, extra Parmesan, celery sticks, keto ranch or blue cheese dressing

Instructions
 

  • Preheat the air fryer: Set to 390°F (200°C) for 5 minutes so it’s fully hot when you add the florets.
  • Prep the cauliflower: Cut into even, bite-size pieces. Rinse and pat very dry. Dry florets crisp better.
  • Make the egg wash: In a large bowl, whisk eggs with heavy cream until smooth.
  • Mix the coating: In a separate bowl, combine almond flour, Parmesan, garlic powder, onion powder, smoked paprika, pepper, and salt.
  • Coat the florets: Toss cauliflower in the egg wash to lightly coat. Shake off excess. Dredge in the almond flour mixture, pressing gently so it sticks. Work in batches for even coverage.
  • Load the basket: Lightly spray the air fryer basket with oil. Arrange florets in a single layer with space between. Do not overcrowd. Spray the tops lightly with oil.
  • Air fry: Cook for 12–15 minutes, flipping halfway. Spray again after flipping. They’re done when golden-brown and crisp on the edges.
  • Make the sauce: While they cook, mix hot sauce and melted butter in a large bowl. For milder heat, add more butter.
  • Toss to coat: Transfer cooked florets to the sauce bowl and toss gently. For extra-crispy results, toss lightly and avoid heavy soaking.
  • Serve: Plate immediately with celery sticks and keto ranch or blue cheese. Add chopped parsley or a sprinkle of Parmesan if you like.
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