Save It My kitchen smelled like a sports bar the first time I roasted cauliflower in buffalo sauce, and honestly, I was skeptical. A friend had challenged me to make something crispy and satisfying that wouldn't derail my low-carb goals, and I grabbed a head of cauliflower almost as a joke. Twenty minutes later, I was standing at the oven window watching the florets turn golden, their edges curling and darkening just right. The buffalo sauce hissing as it hit the hot pan brought back memories of chicken wing nights, except this time there was no guilt, just pure anticipation.
I made this for my sister's book club on a random Thursday, unsure if a bunch of wine-sipping readers would appreciate cauliflower wings. Turns out, three of them asked for the recipe before they even sat down, and the platter was empty by the time dessert was served. It became this funny inside joke about how I'd accidentally created the perfect "I brought something homemade" dish that actually tastes good.
Ingredients
- Cauliflower, cut into bite-sized florets: Use a large head and don't be shy about the size; bigger florets hold up better to roasting and get those crispy, caramelized edges you're after.
- Olive oil: This is what creates the crispiness, so don't skimp or try to use cooking spray—the oil needs to coat each floret properly.
- Garlic powder, smoked paprika, onion powder, salt, and black pepper: These seasonings build a savory base that plays beautifully with the buffalo heat, and the smoked paprika adds a subtle depth that makes all the difference.
- Hot sauce (Frank's RedHot recommended): Frank's is perfect because it's vinegar-based and doesn't overpower; always check the label for carbs since some brands sneak in sugar.
- Unsalted butter, melted: This mellows the hot sauce and adds richness without making it feel heavy, and you can control the salt level this way.
- Apple cider vinegar: Just a teaspoon brings brightness and balances the richness of the butter.
- Full-fat Greek yogurt: Don't use non-fat here; the creaminess matters and thin yogurt won't give you that luxurious dip texture.
- Mayonnaise: This acts as a binder and adds tanginess; it's the secret to making the dip taste like classic ranch without being heavy.
- Fresh chives, dill, and parsley: These make the dip taste bright and restaurant-quality, so use fresh if at all possible.
- Lemon juice: A squeeze keeps everything tasting lively and prevents the dip from tasting flat.
Instructions
- Heat your oven and prep the sheet:
- Get your oven to 425°F and line a large baking sheet with parchment paper; this prevents sticking and makes cleanup infinitely easier. Having everything ready before you touch the cauliflower means you're not scrambling later.
- Coat the florets evenly:
- Toss your cauliflower with olive oil and all those seasonings in a large bowl, making sure every piece gets a light coating. This is where you build the flavor foundation, so take your time and don't rush.
- Roast until golden:
- Spread them in a single layer on the sheet and roast for 20 to 25 minutes, flipping halfway through. You're looking for that beautiful golden color with slightly crispy edges; if they're still pale, give them a few extra minutes.
- Make the buffalo sauce:
- While the cauliflower roasts, whisk together the hot sauce, melted butter, and apple cider vinegar in a small bowl until smooth. The sauce comes together in about a minute, so there's no rushing or stressing here.
- Build your ranch dip:
- Combine the Greek yogurt, mayo, fresh herbs, garlic powder, onion powder, lemon juice, salt, and pepper in another bowl and mix until everything is evenly distributed. Taste it and adjust the seasoning; you might want a pinch more lemon or salt depending on your preference. Pop it in the fridge so the flavors can meld while everything else cooks.
- Toss with sauce:
- Once the cauliflower is golden, transfer it to a large bowl and pour the buffalo sauce over it, tossing until every floret is coated in that spicy, buttery goodness. The heat from the cauliflower helps the sauce cling beautifully.
- Final crisp:
- Return the sauced cauliflower to the baking sheet and roast for another 5 to 7 minutes until the edges get dark and crispy. This step is what separates good buffalo cauliflower from great buffalo cauliflower.
- Serve right away:
- Transfer to a serving platter while everything is still hot and crispy, and set the ranch dip alongside in a small bowl. Hot and cold together is exactly how this should taste.
Save It There's something magical about biting into something that tastes indulgent and crispy while knowing it fits your lifestyle, and that's exactly what these wings do. Now whenever someone asks if eating keto means giving up good food, I just hand them one of these and watch their face change.
The Secret to Extra Crispiness
If you really want those edges to get dark and shattering-crisp, broil the cauliflower for 2 to 3 minutes right at the end instead of just roasting. Watch it carefully because broiling moves fast, but that final blast of high heat creates a texture that honestly rivals real fried wings. Just pull it out the second you see the edges darken, or you'll end up with char instead of crisp.
Making It Your Own
The beauty of this recipe is how much room you have to play around. Want it spicier? Add cayenne to the buffalo sauce or use a hotter hot sauce to start. Prefer milder? Dial back the hot sauce and add more butter and vinegar instead.
Serving Suggestions and Storage
These are best served immediately while still hot and crispy, but you can make the ranch dip up to two days ahead. If you have leftovers, store the cauliflower and dip in separate containers in the fridge for up to three days, then reheat the wings in a 350°F oven for about 10 minutes to restore some of that crispiness.
- Serve alongside celery and carrot sticks for that classic buffalo wing experience and extra vegetables.
- Make a double batch if you're feeding a crowd; these disappear faster than you'd expect.
- The dip works beautifully with other vegetables or as a dollop on roasted zucchini chips if you want to expand the platter.
Save It This recipe proved to me that eating for your goals doesn't mean eating boring food. Now it's my go-to when I want something that feels like a treat but doesn't derail anything.
Common Questions About Recipes
- → Can I make these ahead of time?
Roast the cauliflower florets up to a day in advance and store in the refrigerator. Toss with buffalo sauce and reheat at 425°F for 8-10 minutes until crispy and heated through.
- → What hot sauce works best for keto?
Frank's RedHot Original is naturally keto-friendly with zero carbs. Avoid sweetened or honey-based buffalo sauces which contain added sugars.
- → How do I get the cauliflower extra crispy?
Space florets in a single layer without overcrowding the pan. After the final buffalo sauce coating, broil for 2-3 minutes watching closely to achieve maximum crispiness.
- → Can I air fry these instead?
Yes. Cook at 375°F for 12-15 minutes, shake the basket, then toss with sauce and air fry 3-5 more minutes until crispy edges form.
- → Is this dairy-free?
The traditional version contains butter and Greek yogurt. For dairy-free, substitute vegan butter and use coconut yogurt or cashew cream in the ranch dip.
- → What vegetables pair well as sides?
Celery sticks, carrot rounds, cucumber slices, and bell pepper strips complement the spicy flavors perfectly while keeping it low-carb.