Paleo Buffalo Cauliflower
This paleo buffalo cauliflower recipe is a real treat: Tender on the inside, crispy on the outside – and of course, that irresistible buffalo sauce tang! Give this healthy appetizer recipe a go.
Growing up, my go-to restaurant order was deep fried vegetables.
Fried mushrooms were a favorite. Fried cauliflower was a rarer treat.
Today, I still love breaded and deep fried vegetables, but try to keep it a bit healthier. Whether that’s purchasing them in the grocery store (Wholly Veggie is a favorite brand) – or make them at home myself.
If you’re looking for a healthy take on deep fried cauliflower (or “cauliflower wings”), you’re going to love this recipe.
What You’ll Need
The ingredient list for this paleo buffalo cauliflower is short, affordable, and easy-to-find:
- Fresh cauliflower: You can either start with a head of cauliflower or purchase a bag of cauliflower florets. To ensure even cooking, you’ll want to make sure the florets are similarly sized.
- To make this breaded cauliflower tender on the inside and crunchy on the outside, I start out by steaming the cauliflower.
- Egg: A beaten egg is used to coat the steamed cauliflower florets before coating with the almond flour mixture. This is the “glue” that keeps the almond flour sticking to the cauliflower.
- Almond flour: The cauliflower florets are coated in an almond flour mixture.
- Spices: This recipe doesn’t need a lot in terms of spices since the main flavor is provided by the buffalo sauce. We’re keeping it simple by adding a pinch of salt and garlic powder to both the egg wash and the almond flour coating.
- Buffalo sauce: Use whatever buffalo sauce you prefer. If you want to keep this recipe strictly paleo and Whole30-friendly, look for the Primal Kitchen brand in the grocery store. Or consider making a paleo-friendly buffalo sauce at home made with ingredients like hot sauce, ghee, garlic, and lemon juice.
- Dipping sauce: Just like buffalo wings, buffalo cauliflower tastes great dipped in ranch dressing. If you’re wanting to keep this recipe strictly paleo and Whole30 friendly and don’t want to make your own dressing, look for Primal Kitchen, Mother Raw, or Chosen Foods brands. Or you can make your own paleo-friendly ranch out of avocado oil mayonnaise, apple cider vinegar, and some basic spices.
This cauliflower wing recipe’s short list of ingredients makes it affordable.
The Secret To Perfectly Cooked Cauliflower With a Crunchy Exterior
Prior to this recipe, I had made buffalo cauliflower several times with limited success. It seemed like each recipe I tried resulted in pieces that were barely cooked on the inside, and nearly burnt on the outside.
This recipe fixes that issue.
The secret? You’ll start out by steaming the cauliflower. This ensures that the cauliflower is soft, tender. and fully cooked before it gets put in the oven.
After that, you’ll coat the cauliflower in the egg wash and almond flour and proceed with baking.
The end result? An appetizer with a crunchy exterior that’s tender on the inside.
You guys – I think this is the best paleo cauliflower recipe on the internet!
Serving Suggestions
This buffalo cauliflower is a great game day or Super Bowl appetizer. Your grain-free, paleo-eating friends will appreciate something delicious that they’ll be able to eat!
Personally, this is my ideal kind of meal. Something totally delicious that feels like eating apps for dinner – but it’s healthy!
- Serve traditional buffalo wing style, with celery and carrot sticks on the side
- Serve with your choice of ranch dressing or blue cheese dressing (not paleo-friendly) – or eat them naked
- Serve as a part of a paleo appetizer spread, with other favorites like these plantain, shrimp, and avocado bites, this paleo snack mix and this foolproof broiled shrimp

Paleo Buffalo Cauliflower
Don't skip steaming the cauliflower. This is what makes these bites tender on the inside and crunchy on the outside.
Ingredients
- 1 medium head of cauliflower
- 2 eggs, beaten
- 1 cup almond flour
- 1 teaspoon garlic powder, divided
- 1 teaspoon salt, divided
- 1/3 to 1/2 cup buffalo sauce
- Ranch dipping sauce
Instructions
- Rinse cauliflower and remove outer leaves. Cut off stem and break cauliflower into similarly sized florets, about 1 inch in diameter.
- Use a steamer basket over simmering water to steam the cauliflower. This should take about 4 to 5 minutes. The cauliflower should be piercable by a fork but not soft. Remove from steamer basket and set aside to cool.
- Prepare two mixing bowls: Place eggs, 1/2 teaspoon garlic powder, and 1/2 teaspoon of salt in one. Place almond flour and the remaining garlic powder and salt in the other. Mix well.
- Preheat oven to 400F. Line a large baking sheet with parchment paper or coat with a bit of cooking oil. Take one cauliflower floret at a time, dip in egg mixture, allow excess to drip off, and dip in the almond flour mixture to coat on all sides. Place on baking sheet. Repeat with remaining florets.
- Bake for 15 minutes, remove from oven, and flip. Continue baking for another 5 to 10 minutes, until cauliflower pieces start to brown.
- Remove from oven and toss with buffalo sauce. Serve with ranch dipping sauce on the side.