Incredibly easy, low-carb Buffalo Roasted Cauliflower that turns out perfectly crispy in an air fryer or oven. Served hot or cold, this healthy version of fried cauliflower is full of flavor and one recipe you’ll be making over and over again!

Low-carb Buffalo Roasted Cauliflower air fryer or oven recipe

Delicious Buffalo Roasted Cauliflower Recipe

I’ve jumped on the cauliflower band wagon and now can’t get enough of this amazing Buffalo Roasted Cauliflower recipe!

If you have never liked cauliflower before, then this is the first recipe you should try.

With only 50 calories per serving, it’s worth every spicy bite! I love making air fryer appetizers, but this might be one of my all time favorites.

In our home, we love all things spicy, especially Buffalo sauce. I think my son goes through a bottle a week!

This healthy version of fried cauliflower is up there with my favorite Buffalo chicken dip.

As I’m trying to get my family to eat more vegetables, this Roasted Cauliflower has definitely been a hit.

For example, right after taking photos of this recipe, I handed a cup full to my husband. He said “Is this cauliflower? No thanks!” I convinced him to try it and he ate the whole cup! Believe me… it’s good!

Easy low-carb Buffalo Roasted Cauliflower that turns out perfectly crispy in an air fryer or oven.


Why is Cauliflower so Popular?

Cauliflower is the hot new vegetable. I’m seeing it everywhere recently bought some tasty cauliflower sandwich thins to replace bread.

Seeing it everywhere got me wondering why is it so popular? Basically, it comes down to the fact that cauliflower has a similar texture to potatoes, but without all the carbs.

With so many people on specific diets such as Keto and limiting carbs, cauliflower become the new potato!

It also has almost as much vitamin C as oranges, plus high in fiber and water, which are important for preventing constipation, maintaining a healthy digestive tract, and lowering the risk of colon cancer.

Crispy Buffalo Roasted Cauliflower Recipe


Easy Air Fryer Appetizer

With all of the great health benefits of cauliflower, I had to come up with a yummy appetizer recipe for my air fryer.

You don’t need an air fryer for this recipe as I have both the oven and air fryer recipe for you. But it’s so much quicker in the air fryer, that it might make you want to run out and buy one!

We use our air fryer so much that I need a second one and I’m dying to get this 8 qt extra large air fryer soon.

Roasted Buffalo Cauliflower Recipe


How to Choose the Best Fresh Cauliflower

When choosing fresh cauliflower, know that it should have a firm head with no dark spots and bright green leaves attached to the stem.

You can store it in the refrigerator in a plastic bag for up to 5 days.

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How Should You Serve Roasted Cauliflower?

This Buffalo roasted cauliflower is delicious both cold or hot. Serve it as an appetizer with blue cheese dipping sauce, a side dish with your dinner, loaded in a sandwich or make as a snack when you are craving something savory.

Easy Buffalo Roasted Cauliflower Recipe


Buffalo Roasted Cauliflower Recipe for the Air Fryer or Oven

I hope you enjoy this tasty recipe as much as I do!

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4.75 from 48 votes

Buffalo Roasted Cauliflower (Air Fryer and Oven Recipe)

Easy low-carb Buffalo Roasted Cauliflower that turns out perfectly crispy in an air fryer or oven. This healthy version of fried cauliflower is full of flavor and a recipe you’ll love to make over and over again!
Prep Time5 mins
Active Time15 mins
Total Time20 mins
Yield: 4
Author: Amy Locurto



  • 5 cups cauliflower, chopped (1 medium head)
  • ¼ cup Buffalo wing sauce
  • 1 tsp extra virgin olive oil
  • 1 tsp garlic powder
  • ½ tsp sea salt (add more to taste)
  • 1 tablespoon white whole wheat flour
  • 1 tablespoon Buffalo wing sauce for serving


  • In a large bowl, add the cauliflower, sauce, olive oil, garlic powder, salt and flour. Toss until sauce coats all of the cauliflower.

Air Fryer Directions

  • Spray the air fryer grill with cooking spray and add cauliflower.
  • Set air fryer to 400 degrees and cook for 15 minutes. At 7 minutes toss cauliflower.
  • Cook a few minutes longer if you prefer charred and crispy bites.
  • After removing from air fryer, toss with a tablespoon of warmed sauce and serve.

Oven Directions

  • Preheat oven to 450 degrees.
  • Coat a baking pan with olive oil or cooking spray and spread cauliflower on pan evenly.
  • Bake for 30 minutes. Tossing at the 15 minute mark so each side gets crispy.
  • After removing from oven, toss with a tablespoon of warmed sauce and serve.
Plan To Make This?Please share if you do. Mention @LivingLocurto or tag #LivingLocurto on Instagram. We'd love to see!
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Course: Side Dish
Cuisine: American
Keyword: appetizer, low calorie, low carb, vegetables
Calories: 50kcal


Calories: 50kcal | Carbohydrates: 8g | Protein: 2g | Fat: 1g | Saturated Fat: 0g | Cholesterol: 0mg | Sodium: 903mg | Potassium: 382mg | Fiber: 2g | Sugar: 2g | Vitamin C: 60.2mg | Calcium: 28mg | Iron: 0.5mg

Originally Published on April 14, 2019 

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Originally published on December 31, 2019. Last Updated on April 7, 2020 by Amy Locurto

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