Craving crispy fried chicken wings but trying to stick to a keto diet? You're in luck! These keto fried chicken wings are incredibly easy to make and deliver a satisfying crunch without the carbs. Forget the traditional flour-based breading - this recipe uses clever alternatives to achieve that perfect crispy texture while keeping it keto-friendly.
Why Keto Chicken Wings?
Chicken wings are naturally low in carbohydrates, making them an excellent choice for a ketogenic diet. They're packed with protein and fat, which helps you stay full and satisfied. The best part is that you can control the ingredients and avoid unhealthy additives and excessive carbs.
Ingredients
- Chicken Wings: Opt for skin-on, bone-in wings for the best flavor and crispy skin. You can use whole wings or separate them into flats and drumettes.
- Oil: Choose an anti-inflammatory oil like olive oil or avocado oil. Avoid vegetable oil due to its inflammatory properties.
- Seasonings: The possibilities are endless! Garlic powder, onion powder, smoked paprika, cayenne pepper, salt, and pepper are great starting points. Make sure your spices are sugar-free.
- Baking Powder: Use aluminum-free baking powder.
- Mayo: Mayonnaise helps the wings crisp up and brown. If you're against mayonnaise, replace it with additional oil.
- Coconut Flour: When seasoned, it turns out very crispy, and you can't taste any hints of coconut at all.
- Whey Protein Isolate Powder: An excellent low carb breading option being that it has next to no carbs. It won't burn like almond flour or any of the alternative nut flours too.
Methods for Achieving Crispy Keto Chicken Wings
There are several ways to achieve crispy keto chicken wings. Here's a look at some popular methods:
Deep Frying
Deep frying is one of the best cooking method for chicken wings. The heated oil will cause the water on the surface of the skin to evaporate and rise to the surface in the form of an air bubble.
The Secrets to Deep Fried Crispy Wings: You must pat them dry with a paper towel and you absolutely must deep fry them.
Read also: Keto Cauliflower Fried Rice Recipe
Instructions:
- Preheat your deep fryer to 350-375 degrees Fahrenheit.
- Dry off the exterior of the wing.
- Load the chicken wings side by side in only 1 layer.
- Check the internal temperature at about 6-7 minutes with an instant-read thermometer.
- Once the internal temperature hits 165 degrees Fahrenheit we take them out immediately and place them on a paper towel.
- Season your wings again.
- Place the wings inside and put the wing sauce of your choice on them but do it sparingly at first so you can judge just how covered you want them after your first tossing to combine your crispy wings and sauce.
- Devour your restaurant-quality chicken wings!
Air Frying
Air frying offers a healthier alternative to deep frying while still delivering a crispy result.
Instructions:
- Preheat your air fryer to 400°F.
- Pat the wings dry with paper towels to remove as much moisture as possible.
- Toss the wings with oil, seasonings, and spices.
- Place the wings in the air fryer basket in a single layer, spacing evenly.
- Air fry for 8-10 minutes per side, or until the skin is crispy and the wings are cooked through to an internal temperature of 165°F.
Oven Baking
Baking powder is the secret ingredient to crispy keto chicken wings.
Instructions:
- Preheat the oven to 250ºF and place a baking rack over a rimmed baking sheet. Brush the rack with oil to prevent sticking.
- Place half of the wings in a heavy duty ziploc back and sprinkle with half of the baking powder. Shake vigorously to coat, then place the wings on the prepared rack. Repeat with the remaining wings and the remaining baking powder.
- In a spice jar, combine the paprika, black pepper, and cayenne. Sprinkle lightly over the wings on both sides. Bake 30 minutes, until the wings feel dry and crisp to the touch.
- Remove from the oven and increase the heat to 425ºF. Flip the wings so that they are skin side-down and bake 15 minutes. Then flip them over once more to be skin side up and bake another 10 minutes.
- Melt the butter in a microwaveable safe bowl or in a saucepan. Whisk in the garlic and parsley. Pour the sauce over the chicken wings and then sprinkle with the Parmesan. Toss well to coat. Sprinkle with chopped parsley. Sprinkle with salt to taste.
Keto Chicken Wings Recipe (Oven-Baked)
This recipe utilizes the oven-baking method with baking powder for extra crispiness.
Ingredients:
- 2 lbs chicken wings
- 1-2 tbsp olive oil
- 2 tsp aluminum-free baking powder
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1/2 tsp cayenne pepper (optional, for heat)
- Salt and pepper to taste
Instructions:
- Prepare the Wings: Pat the chicken wings very dry with paper towels. This is crucial for achieving crispy skin.
- Season the Wings: In a large bowl, toss the wings with olive oil, baking powder, garlic powder, smoked paprika, cayenne pepper (if using), salt, and pepper. Make sure the wings are evenly coated.
- Preheat Oven: Preheat your oven to 450°F (232°C).
- Bake the Wings: Arrange the wings in a single layer on a baking sheet lined with parchment paper or a wire rack.
- Bake: Bake for 40-50 minutes, or until the wings are golden brown and crispy. The internal temperature should reach 165°F (74°C).
- Rest: Remove from the oven and let the wings rest for 5 minutes before serving.
Marinating the Wings
Marinating the wings for at least 20 minutes before baking enhances the flavor.
Instructions:
- Combine wings, seasoning, oil and mayo in a large bowl and
- stir until wings are evenly coated. Marinate at least 20 minutes and up to overnight.
Keto Wing Sauce Ideas
The sauce is where you can really get creative with your keto chicken wings! Here are a few ideas:
Read also: Healthy Keto Fried Rice
- Buffalo Sauce: Combine melted butter, hot sauce, garlic powder, onion powder, salt, and pepper.
- Garlic Parmesan: Toss the baked wings in melted butter, minced garlic, Parmesan cheese, and chopped fresh parsley.
- Lemon Pepper: Combine melted butter, lemon juice, black pepper, and garlic powder.
- Sugar-Free BBQ Sauce: Use your favorite store-bought or homemade sugar-free BBQ sauce.
- Blue Cheese or Ranch Dressing: Serve with keto-friendly blue cheese or ranch dressing for dipping.
Tips for Extra Crispy Wings
- Dry the Wings: The most important step is to thoroughly dry the chicken wings with paper towels before seasoning.
- Use Baking Powder: Baking powder helps to dry out the skin and create a crispy texture.
- Don't Overcrowd the Pan: Make sure the wings are in a single layer on the baking sheet to ensure even cooking and crisping.
- Broil for Extra Crispiness: Broil the wings for a few minutes at the end of the baking time, watching carefully to prevent burning.
Nutritional Information
The nutritional information will vary depending on the specific ingredients and quantities used. However, a general estimate for keto chicken wings (without sauce) is:
- Calories: 800
- Total Fat: 57g
- Saturated Fat: 21g
- Trans Fat: 1g
- Unsaturated Fat: 31g
- Cholesterol: 187mg
- Sodium: 1780mg
- Carbohydrates: 33g
- Fiber: 7g
- Sugar: 5g
- Protein: 41g
Read also: Low-Carb Fried Cheese Sticks