The rise of health-conscious eating has seen a surge in innovative recipes that not only tantalize the taste buds but also contribute positively to our well-being. Among the plethora of options, buffalo cauliflower stands out as a delectable alternative to traditional buffalo wings, offering the same spicy kick with a fraction of the calories. Inspired by Bethenny Frankel’s mouth-watering creation, this recipe takes a low-carb twist, perfect for those looking to enjoy their favorite flavors without compromising their dietary goals.

I’ve been wanting to make this Buffalo Cauliflower recipe from @Bethenny Frankel for weeks and it didn’t disappoint – 10/10. #buffalocauliflower #cauliflowerrecipe #airfryerrecipe #bethennyfrankel #lowcarbrecipe #ketorecipe

♬ original sound –

Bethenny Frankel’s Culinary Inspirations

Bethenny Frankel, known for her entrepreneurial spirit and culinary creativity, recently shared a buffalo cauliflower recipe that instantly caught the eye of foodies. Her approach, using a gluten-free pancake mix, laid the foundation for an innovative dish that combines health with flavor. This recipe takes inspiration from Frankel’s creation, adapting it to cater to a low-carb diet by incorporating almond flour and other keto-friendly ingredients.

Why Buffalo Cauliflower?

Buffalo cauliflower is not just a healthier alternative to chicken wings; it’s a testament to the versatility of cauliflower. This cruciferous vegetable is transformed into a crunchy, spicy treat that can easily become the star of any gathering. The benefits of cauliflower, coupled with the tangy buffalo sauce, create a dish that’s both nutritious and indulgent.

buffalo cauliflower recipe


Buffalo Cauliflower Recipe

Course Appetizer, snacks
Cuisine American
Prep Time 10 minutes
Cook Time 30 minutes
Servings 4
Calories 132kcal


  • 1/2 cup Almond Flour
  • 1 tsp Baking Powder
  • 1 tsp Chicken Bullion optional
  • 1/3 cup water
  • 2 tbsp Apple Cider Vinegar
  • 1/4 cup Buffalo Sauce
  • 1/4 cup Blue Cheese Crumbles
  • 1 bag Cauliflower Florets


  • Mix the dry ingredients together in a medium bowl.
  • Add in the water and vinegar and whisk until smooth.
  • Stir in the buffalo sauce and blue cheese crumbles before folding in the cauliflower.
  • Make sure to coat the cauliflower well.
  • Arrange the cauliflower in your air fryer in a single layer.
  • Cook at 400ºF for 25 – 30 minutes.
  • Serve with a side of ranch dressing for dipping!

Video I’ve been wanting to make this Buffalo Cauliflower recipe from @Bethenny Frankel for weeks and it didn’t disappoint – 10/10. #buffalocauliflower #cauliflowerrecipe #airfryerrecipe #bethennyfrankel #lowcarbrecipe #ketorecipe ♬ original sound –


Calories: 132kcal | Carbohydrates: 8g | Protein: 6g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 1g | Cholesterol: 6mg | Sodium: 690mg | Potassium: 282mg | Fiber: 3g | Sugar: 2g | Vitamin A: 64IU | Vitamin C: 41mg | Calcium: 153mg | Iron: 1mg

Customizing Your Dish

This recipe is a canvas for your culinary creativity. Whether you’re adhering to a vegan diet by substituting blue cheese or exploring paleo options by tweaking the ingredients, the possibilities are endless. The goal is to maintain the dish’s essence while making it your own.

Beyond the Cauliflower: Serving Suggestions

Buffalo cauliflower can be more than just an appetizer. Pair it with a fresh salad, wrap it in a low-carb tortilla, or serve it alongside a creamy dip to elevate it to a full meal. The Bolthouse Farms Cucumber Ranch, with a hint of buffalo sauce, makes for an irresistible dip that perfectly balances the dish’s spiciness.

Nutritional Insights

Aside from its mouth-watering taste, buffalo cauliflower is a nutritional powerhouse, rich in vitamins, fiber, and antioxidants. This recipe keeps the carb count low, making it an excellent choice for those on a ketogenic or low-carb diet.

Navigating Common Pitfalls

Achieving the perfect buffalo cauliflower requires attention to detail. From ensuring the batter isn’t too thick to avoiding overcrowding in the air fryer, small adjustments can significantly impact the dish’s outcome.

Your Questions Answered

  • Can I bake this recipe instead of air frying? Yes, bake in the oven at 400ºF for 35 – 40 minutes.
  • Is there a substitute for almond flour for those with nut allergies? You can substitute regular flour.
  • How can I make this dish spicier or milder according to preference? You can eliminate the buffalo sauce or opt for a mild buffalo sauce.

This Air Fryer Buffalo Cauliflower recipe is more than just a dish; it’s a celebration of flavors, health, and innovation. Inspired by Bethenny Frankel’s culinary creativity, this low-carb rendition invites you to indulge guilt-free. So preheat your air fryer and get ready to transform a simple vegetable into a crispy, flavorful masterpiece that’s sure to impress.

The post Air Fryer Buffalo Cauliflower appeared first on Health, Beauty & Wellness Over 40.