The footy is back on and the weather is cooling off so now it’s time to warm things up with these cauliflower wings.

These are delicious will blow your mind!


  • 1 head cauliflower
  • 3 eggs beaten
  • 3/4 cup almond flour
  • 3/4 cup finely grated Parmesan cheese
  • 1 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika
  • Salt and Pepper to taste; I used 1/2 teaspoon each


  • 1 cup Frank’s Red Hot Sauce
  • 4 tablespoons butter


  • Preheat your air fryer to 200 degrees or oven to 215.
  • Core the cauliflower and cut into larger florets.
  • Beat the eggs together in a small bowl.
  • In a separate bowl, combine the almond flour, Parmesan, garlic powder, smoked paprika, salt and pepper.
  • Dip the cauliflower into the egg mixture, and then coat n the almond flour mixture.
  • Transfer to a baking sheet until ready to cook.
  • Continue with the remaining cauliflower.
  • Spray the bottom of your air fryer or a baking sheet with oil.
  • Add the cauliflower in a single layer. Spray the top.
  • Cook for 10 to 12 minutes in the air fryer or 20 to 22 minutes in the oven, until golden brown, flipping halfway through.


  • While the cauliflower is cooking, make the sauce by combining the Franks Hot Sauce and butter in a small saucepan.
  • Heat over medium-low heat until the butter melts.

To Combine

  • Toss the crispy cauliflower with the sauce, and serve using a slotted spoon.


Serves 6
  • Calories: 257cal
  • Carbohydrates: 9g
  • Protein: 13g
  • Fat: 20g
  • Saturated Fat: 8g