Keto Crispy Cauliflower Wings
Get ready to indulge guilt-free with these irresistible Keto Crispy Cauliflower Wings—your ultimate low-carb snack or appetizer that packs a flavorful punch. Coated in a savory mixture of almond flour, Parmesan cheese, and spices like garlic powder, paprika, and onion powder, these bite-sized cauliflower florets are baked to golden perfection, delivering all the crunch without the carbs. A simple egg wash ensures the coating clings beautifully, while a quick olive oil spray helps them crisp up in the oven. Perfect for keto enthusiasts, these cauliflower wings are gluten-free, packed with nutrients, and pair delightfully with your favorite keto-friendly ranch or blue cheese dressing. Ready in just 40 minutes, they’re a crowd-pleasing option for game day, a quick snack, or a side that steals the spotlight!
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Recipe Information
Ingredients
- 1 head Cauliflower
- 1 cup Almond flour
- 0.5 cup Parmesan cheese (grated)
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 2 large Eggs
- 0.25 cup Unsweetened almond milk
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- for coating Olive oil spray
- 0.5 cup Ranch or blue cheese dressing
Instructions
Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
Cut the cauliflower into bite-sized florets and set aside.
In a shallow bowl, mix together the almond flour, grated Parmesan, garlic powder, onion powder, paprika, salt, and black pepper.
In another bowl, whisk the eggs with unsweetened almond milk until well combined.
Dip each cauliflower floret into the egg mixture, allowing any excess to drip off, then coat it thoroughly with the almond flour mixture. Press the coating onto each floret to ensure it adheres well.
Place the coated cauliflower florets onto the prepared baking sheet. Make sure they are spread out evenly and not touching each other to ensure they become crispy.
Lightly spray the cauliflower with olive oil spray to help with browning.
Bake in the preheated oven for 20-25 minutes, or until the cauliflower wings are golden brown and crispy, flipping them halfway through the cooking process.
Remove from the oven and let cool slightly before serving with your choice of keto-friendly ranch or blue cheese dressing.
Nutrition Facts
Calories |
1959 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 153.0 g | 196% | |
| Saturated Fat | 38.8 g | 194% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 507 mg | 169% | |
| Sodium | 5031 mg | 219% | |
| Total Carbohydrate | 71.3 g | 26% | |
| Dietary Fiber | 24.7 g | 88% | |
| Total Sugars | 19.9 g | ||
| Protein | 95.8 g | 192% | |
| Vitamin D | 2.6 mcg | 13% | |
| Calcium | 1898 mg | 146% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 2339 mg | 50% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
