Keto cauliflower wings with blue cheese dip

These keto cauliflower wings are the perfect food to add to any snack board, festive buffet or game night appetizer selection. They are easy to make, spicy and packed with flavour. This recipe is also naturally gluten-free and vegetarian.

Have you been looking for the best veggie alternative to chicken wings with no luck? Cauliflower is the secret ingredient you need.

Keto cauliflower wings

Over the past few years, this humble vegetable gained quite a lot of popularity for its versatility and nutrient content. Have you ever thought you could make rice out of cauliflower or that this vegetable would become a staple in your kitchen? It’s all real now and, if you are still sceptical, there are plenty of recipes to help you learn to love cauliflower.

Cauliflowers are packed with important vitamins and nutrients like vitamin C and K, folate and potassium. They also have a good amount of fibre and antioxidants. Due to their characteristic texture and taste, cauliflowers can become an almost neutral base for so many different recipes. You can use this vegetable to make a low carb pizza base or even an alternative to rice (perfect for fried rice) and mashed potatoes.

In this easy keto recipe, the florets become the perfect base for the spiciness of hot sauce. Despite being divided into a couple of steps, this recipe for keto cauliflower wings is pretty simple. To make it, you’ll need:

  • cauliflower
  • eggs
  • almond flour
  • milk or a non-dairy alternative (almond milk works well)
  • onion powder
  • garlic powder
  • smoked paprika
  • black pepper
  • olive oil
  • hot sauce (ensure it’s keto-friendly or opt for a homemade sauce)

One of the most classic dips to eat along with spicy food is one made with blue cheese. To make the keto dip suggested in this post, you’ll need:

  • blue cheese
  • plain unsweetened yogurt

As you can see from the ingredients list written above, there’s absolutely nothing complicated about these low carb cauliflower wings. The steps to follow to make them involve making a light batter, baking the cauliflower and mixing the crispy florets with the hot sauce. There’s also an extra (totally optional) step that you can add to bring this recipe to the next level. Nothing too fancy but the result will definitely surprise you.

Keto cauliflower wings with blue cheese dip and celery

Common questions about these keto cauliflower wings

  • Can I make them in advance? Technically yes but you’ll need a few more information to ensure you get the most out of this low carb recipe. If you want to make them a few hours or even a day in advance, prepare the batter, cover the cauliflower with it and bake the florets until slightly crispy. Allow the cauliflower to cool down and store it in the fridge. Once you are ready to serve these keto cauliflower wings, bake them again for a few minutes in a preheated oven at 180°C. When they are crispy, remove them from the oven, add a tiny amount of hot sauce, mix well and bake again for a few minutes. Add more hot sauce and the olive oil, mix well and serve. Unfortunately, the fridge will ruin any crispiness you managed to get while baking the cauliflower but these extra steps will help you in getting a tasty result anyway.
  • Can I use buffalo sauce instead of hot sauce? Yes, you can use buffalo sauce instead of hot sauce or even a combination of them. If you want to keep this recipe keto-friendly, ensure the sauce doesn’t contain honey or sugar.
  • Can I serve these veggie wings without blue cheese sauce? Yes, you’ll probably need something to dip them in and to counterbalance the hot sauce. Try Greek yogurt (plain, unsweetened) or Tzatziki sauce.
  • Can I use different spices in the batter? Yes, just remember that you’ll add hot sauce at the end, so the spices you choose need to make a good pair with it.
Raw batter and cauliflower for keto cauliflower wings
Uncooked cauliflower wings
Baked keto cauliflower wings
Baked keto cauliflower wings
Keto cauliflower wings

Keto cauliflower wings with blue cheese dip

These keto cauliflower wings are the perfect food to add to any snack board, festive buffet or game night appetizer selection.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Snacks
Cuisine International
Servings 3 servings
Calories 229 kcal


  • 300 g cauliflower florets
  • 1 egg medium
  • 70 ml milk or non-dairy alternative like almond drink
  • 40 g almond flour
  • 1 tbsp olive oil
  • ½ tsp onion powder
  • ½ tsp garlic podwer
  • ½ tsp smoked paprika
  • a pinch of black pepper
  • keto-friendly hot sauce according to your preferences

For the blue cheese dip

  • 40 g blue cheese
  • 1 ½ tbsp yogurt plain and unsweetened


  • Prepare the cauliflower and the batter. In a large bowl, combine almond flour, milk, spices and egg: mix well with a hand whisk.
  • Dip the florets in the batter and place them on a baking sheet lined with parchment paper.
  • Bake in a preheated oven for 20-25 minutes or until crispy and golden on the outside. At this point, you can directly mix the baked cauliflower with the hot sauce and olive oil, then serve or add an extra step.
  • If you want to add the optional step, remove the cauliflower from the oven when crispy, add a tiny amount of hot sauce, mix well and bake for a few more minutes. Add more hot sauce and the olive oil, mix well and serve. The amount of hot sauce used in this recipe is not specified in the ingredients list. Simply add the right amount according to your preferences.
  • To make the blue cheese dip, mix the cheese with the yogurt; use a fork to get a creamy sauce. If you prefer a really smooth sauce, opt for a blender.


The nutritional information written below doesn’t take into account the hot sauce. Simply add these details to those indicated on the packaging or in the recipe, if you make your own sauce.


Calories: 229kcalCarbohydrates: 9.7gProtein: 10.4gFat: 17.7gFiber: 3.7g
Keyword easy keto recipes, keto cauliflower recipes, keto cauliflower wings, keto gluten-free recipes
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Keto cauliflower wings with blue cheese dip

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