It’s fall in the Robach house and what does that mean?  Why football, what else?  Both my kids graduated from the University of Georgia, so if we’re not tailgating before the game, we’re watching the Dawgs on TV.  We also follow Michigan State, Virginia Tech, the Atlanta Falcons, and the Minnesota Vikings, so weekends in the fall are football all day.

I’ll admit it – I’ve never liked buffalo wings.  Not sure what troubles me more:  the gnawing at bone and skin to try and pick out the tiniest bit of chicken meat, or the sauce all over everyone’s mouth and fingers (except mine).  Can’t do it, won’t do it.  So what do we do when everyone wants wings?  Why buy take out, of course.  And I can barely watch them gobble them down.

Last year we visited Mike’s brother Pat, his wife, Michelle, and their two grown children.  They live in Texas, but cheer on the MSU Spartans and the Green Bay Packers.  Michelle served these roasted cauliflower buffalo bites with dinner while we were there.  I was blown away by their tangy, cheesy flavor.  “OK, I need this recipe, Michelle!”

She laughed, and said, “What recipe?”  While she rattled off the ingredients, I grabbed my phone to jot down the list and directions.  With only one simple alteration, it became low-carb, keto-friendly, without losing any of the crunch or flavor.  I substituted one cup of white flour with almond meal.

I buy bags of raw almonds at Costco, grind them in my blender and pulse for on and off for about 5 minutes, using a spoon or spatula to break up any clumps that form.  The consistency should be fine, but grainy.  Almond flour, I buy.  Almond meal, I make myself.  The nutrition comparison between white flour vs. almond meal?  No contest.

Start with a medium head of cauliflower and cut into bite-size pieces.  Grab a gallon size baggie and throw in olive oil, Frank’s hot sauce (you can use another brand, but really, why?) garlic powder, almond meal, water, and salt and pepper.  Give the baggie a good squeeze, add the cauliflower pieces and shake.  Bake in the oven for 20 minutes, sprinkle a generous cup of Parmesan cheese on top, and return to the oven for 5 minutes.  Simple prep, easy clean-up.

The flavor is over-the-top fabulous, and the almond meal gives it an added crunchy/nutty texture.  We don’t need to buy take out anymore.  Even the grandkids couldn’t believe these were made from cauliflower.

Roasted Low Carb Buffalo Cauliflower Bites

Roasted buffalo cauliflower bites are a tangy, crunchy, healthy alternative to chicken wings. Spicy, cheesy morsels of crisp-tender cauliflower bites. Perfect for football parties and a side dish favorite for kids.

  • 1 medium head of cauliflower cut into pieces
  • 4 tablespoons olive oil
  • 1/2 cup Frank’s hot sauce – either Red Hot Wings or Original Cayenne Pepper
  • 1 teaspoon garlic powder
  • 1 cup almond meal
  • 1/4 cup water
  • Salt and ground pepper to taste
  • 1 cup Kraft finely shredded Parmesan cheese
  1. Preheat oven to 375 degrees F. Cut one medium head of cauliflower into bite-size pieces. Line a rimmed cookie sheet with parchment paper or silicone mat.

  2. Place olive oil, hot sauce, garlic powder, almond meal, water, salt and pepper in a gallon sized plastic bag and squeeze to mix ingredients. Add cauliflower pieces and shake, coating well.

  3. Bake in oven until browned, about 20 minutes.
  4. Remove from oven and sprinkle 1 cup parmesan cheese over the cauliflower pieces. Return to the oven for 5 minutes. Let stand for a minute or two, or if you’re like our family and can’t wait, go ahead and dig in…. but make sure to have a cold drink handy!

  5. Dip in blue cheese or ranch dressing.

Real Keto Recipes, Real Easy

Joanie and Amy Robach show you just how easy it is to cook incredibly healthy meals that taste great and ensure healthy nutrition

Welcome to the family!