Crispy Parmesan-Crusted Cauliflower Wings

These Crispy Parmesan-Crusted Cauliflower Wings are the perfect low-carb snack or appetizer, delivering a satisfying crunch and rich flavor with every bite. Coated in a savory blend of Parmesan cheese, almond flour, and spices, these wings are baked to perfection for a healthier twist on traditional buffalo wings.

Course Appetizer

Cuisine American

Keyword Crispy Parmesan-Crusted Cauliflower Wings, keto cauliflower wings, Low-Carb Snack, Vegetarian Appetizer

Prep Time 10

Cook Time 25

Total Time 35

Servings servings

Calories 210kcal

Equipment

Baking sheet
Parchment paper
Two mixing bowls
Whisk
Knife
Cutting board

Ingredients

1 medium head cauliflower (about 2 lbs / 900 g)
1 cup grated Parmesan cheese
1 cup almond flour
1 tsp garlic powder
1 tsp onion powder
1 tsp smoked paprika
½ tsp salt
½ tsp black pepper
2 large eggs
1 tbsp olive oil

Instructions

Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper for easy cleanup.
Remove the leaves and stem from the cauliflower. Cut it into bite-sized florets, ensuring they are all roughly the same size for even cooking.
In a large mixing bowl, combine the grated Parmesan cheese, almond flour, garlic powder, onion powder, smoked paprika, salt, and black pepper. Mix well until all the dry ingredients are evenly distributed.
In a separate bowl, whisk the eggs until they are well beaten. This will help the breading stick to the cauliflower.
Dip each cauliflower floret first into the egg wash, allowing any excess to drip off. Then, transfer it to the bowl with the breading mixture, ensuring it's fully coated. Press gently to help the coating adhere. Place the coated florets on the prepared baking sheet.
Once all the florets are on the baking sheet, drizzle the olive oil over them. This helps achieve a golden, crispy texture.
Place the baking sheet in the preheated oven and bake for 20-25 minutes, or until the cauliflower wings are golden brown and crispy. Flip them halfway through the cooking time to ensure even crispiness.
Remove the cauliflower wings from the oven and let them cool slightly. Serve warm with your favorite keto-friendly dipping sauce, such as ranch or blue cheese dressing.

Notes

For an extra kick, consider tossing the wings in your favorite hot sauce after baking. You can also experiment with different spices in the breading mixture to suit your taste preferences. These wings are not only keto-friendly but also gluten-free, making them a great option for various dietary needs.

Nutrition