Buffalo Cauliflower Keto Pot Pie

Buffalo Cauliflower Keto Pot Pie | Low carb, grain free, gluten free, nut free, vegetarian

I feel like the world needs a keto pot pie, and a vegetarian keto pot pie at that! I was so excited about finally making a keto pie crust that tasted good and had a fabulous texture (with only three ingredients!), that I knew I needed to fill it with something super tasty. So, after scratching my head and staring blankly into the abyss that is my fridge, I saw it – the almost-empty bottle of wing sauce sitting on the shelf. Perfect.

Wing sauce, cauliflower, peas, spinach and cheddar are the only things you need for this filling (and if you want to cut more carbs – omit the peas), and voila – you’ve got a pot pie that’s fit for any gathering. It’s also gluten free, grain free, nut free and vegetarian, in addition to being low carb (and sugar free), so it should please a few different groups of people.

Buffalo Cauliflower Keto Pot Pie | Low carb, grain free, gluten free, nut free, vegetarian

Some quick notes on the keto pot pie recipe:

  • Why call it keto pot pie? I like how it sounds.
  • Yes, I know almond flour has fewer carbs, but I’m allergic to almonds and I don’t want to build anaphylaxis into my dinner menu 😉
  • Check the carbs on your wing sauce – the one I use is pretty low, but there are some out there that are super sugary (I used Wing Time, and I love it, but use whatever you want)
  • You could definitely use chicken instead of cauliflower – just shred in two cups of cooked meat to the mixture before it goes in the oven
  • Yes, the carb count is a little higher (5.9g for 1/6th of the pie), but it really satisfies a variety of cravings. Plus, you’re getting so much nutrition from the veggies!
  • Oh, also, it’s delicious. I may have eaten half of it by myself – worth it.

Buffalo Cauliflower Keto Pot Pie | Low carb, grain free, gluten free, nut free, vegetarian

Buffalo Cauliflower Keto Pot Pie

Yield: 1 keto pot pie

Serving Size: 1/6th pie

Calories per serving: 278

Fat per serving: 24.6g

Carbs per serving: 5.9g net

Protein per serving: 10.6g

Fiber per serving: 9.5g

Buffalo Cauliflower Keto Pot Pie


    For the Crust:
  • 1 stick (1/2 cup) salted butter, chilled
  • 3/4 cup coconut flour
  • 2 eggs
    For the Filling:
  • 2 cups cauliflower florets, chopped to about the size of playing dice
  • 1/2 cup frozen spinach, broken up so it's not one big glob
  • 1/3 cup frozen peas (omit for fewer carbs)
  • 1/2 cup shredded cheddar
  • 1/4 cup wing sauce


  1. Preheat oven to 350.
  2. Toss cauliflower in a pan, and roast for about 30 minutes, until the tops start to brown just a bit, and they're easily pierced by a fork.
  3. While this is in the oven, assemble the crust according to the instructions here.
  4. Once the cauliflower is out of the oven, combine in a mixing bowl with the spinach, peas, cheddar and wing sauce.
  5. Plop the filling mixture into the pie crust. If you have any extra crust (I did), you can dot the top of the pie with little crust discs. Alternatively, you could sprinkle more shredded cheese!
  6. Bake for 30 minutes.
  7. Remove from oven, let chill for a few, and then dig in!

One thought on “Buffalo Cauliflower Keto Pot Pie

  1. It’s pretty good. I used a aged white cheddar in the filling; I also prebaked the crust for 7 minutes, then added the filling and topped with parmesean.

    The only hiccup was in preparing the crust, incorporating the eggs into the coconut flour/butter mix is a little tedious.

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