Recipe: Keto Buffalo Cauliflower “Wings”

by JJ Virgin on August 22, 2019

Friday night movie-night is a thing at my house. After a long busy week, who doesn’t love to cuddle up, kick back, and chill out? This much-deserved down time used to go hand-in-hand with copious snacking, but now I set myself up for success with recipes like this one…

Say hello to these cauliflower Buffalo “wings,” the perfect healthy option to devour instead. Serve them up with carrot and celery sticks for that added crunch, and dip in dairy-free ranch dressing. And while the oven is hot, get your greens on and throw in a batch of these delicious, nutritious kale chips!

If you haven’t roasted cauliflower before you’re in for a surprise! It may just be the most delicious and simple way to prepare this superstar veggie. 

Cauliflower is naturally detoxifying because it’s a cruciferous vegetable, like cabbage and broccoli, with a high level of cleansing sulfur. The result is a caramelized sweetness that is full of fiber, vitamins, and minerals.  

While anyone can enjoy this keto-friendly recipe, please read this blog to learn more about the ketogenic diet and how to determine whether it’s right for you. 

Around here, we’re “diet agnostic” – we want you to find your hidden food intolerances, squash those carb and sugar cravings for good, and detox regularly. Beyond that, it’s all about choosing the foods that feel right for your body and moral compass.

The great news: whether that’s keto, Paleo, or vegetarian, you can enjoy a simple, versatile recipe like this one!

Keto Buffalo Cauliflower “Wings”


August 22, 2019

Virgin Diet compliant: Cycles 1, 2, and 3
Sugar Impact Diet compliant: Cycles 1, 2, and 3

Zesty and delicious, dig into this healthy, keto-friendly version of buffalo “wings.” Loaded with fiber, vitamins, and minerals, cauliflower is also a natural detoxifier!

  • Prep: 10 mins
  • Cook: 20 mins
  • Yields: 4 Servings


1 head of organic cauliflower, cut into florets

2 Tbsp olive oil

1/2 tsp coarse sea salt

2 tsp smoked paprika

2 tsp garlic powder

1 tsp ground cumin

2 Tbsp melted grassfed ghee OR olive oil

2 Tbsp fresh-squeezed lemon juice (about 1 large lemon)

1/4 cup of your favorite hot sauce


1Preheat oven to 425°F.

2Cut the florets into bite-sized pieces and toss in a large bowl with 2 tablespoons of olive oil and spices.

3Place on a baking sheet, and cook in preheated oven for 12-15 minutes.

4Remove from oven, and combine cooked cauliflower in a large bowl with 2 tablespoons melted ghee or olive oil, lemon juice, and hot sauce.

5Bake another 5-8 minutes, or until soft and golden brown.

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Nutrition Facts

Sodium21 mg
Protein2 g
Cholesterol0 mg
Sugar2 g
Total Fat14 g
Total Carbohydrates5 g
Dietary Fiber2 g

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