Chicken wings are a beloved snack and appetizer, and these keto chicken wings bring all the flavor without the carbs. These recipes deliver crispy skin and delicious sauces, perfect for game day, parties, or a satisfying low-carb meal.
Why Chicken Wings on Keto?
Chicken wings are naturally keto-friendly due to their high fat and protein content, with virtually zero carbs. The key is to avoid wings with heavy breading or sugar-laden sauces. Classic Buffalo sauce, garlic parmesan, and lemon pepper are typically safe bets. These recipes offer options for crispy wings with keto-friendly sauces, ensuring you stay within your carb limits.
The Secret to Crispy Keto Chicken Wings
Achieving truly crispy chicken wings without deep frying involves a few key techniques:
- Baking Powder: Baking powder helps to dry out the skin, promoting crispiness. Use aluminum-free baking powder to avoid any bitter taste.
- Drying the Wings: Patting the wings dry with paper towels before seasoning removes excess moisture, which is crucial for achieving crispy skin.
- High Heat: Baking at a high temperature helps to render the fat and crisp the skin quickly.
- Wire Rack: Using a wire rack allows air to circulate around the wings, ensuring even crisping.
Keto Garlic Parmesan Wings
These garlic parmesan wings are a fan favorite, boasting a crispy, golden-brown exterior and succulent meat, all drenched in a buttery, garlicky sauce.
Ingredients:
- Chicken wings (fresh or completely thawed frozen)
- Aluminum-free baking powder
- Salted or unsalted butter
- Minced garlic
- Finely grated Parmesan cheese
- Fresh parsley
- Paprika
- Cayenne pepper
- Salt
- Pepper
Instructions:
- Coat with Baking Powder: Place half of the wings in a heavy-duty ziplock bag and sprinkle with half of the baking powder. Shake vigorously to coat, then place the wings on a greased baking rack.
- Add Seasoning: In a spice jar, combine the paprika, black pepper, and cayenne. Sprinkle lightly over the wings on both sides.
- Bake at Low Temp: Bake for 30 minutes at 250ºF, until the wings feel dry and crisp.
- Bake Again: Increase the oven heat to 425ºF. Place the wings back on the rack, skin side down, and bake for 15 minutes. Then flip them over once more to be skin side up and bake another 10 minutes.
- Make the Sauce: Melt the butter in a microwave-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 and salt to taste.
Air Fryer Variation:
For an even quicker method, use an air fryer. Place the wings skin side down on the air fryer rack and cook at 400ºF for 10 minutes. Flip them over and cook again for another 10 to 15 minutes, until the skin is crispy.
Read also: Delicious Keto Wings Recipe
Keto Buffalo Wings
For those who love a spicy kick, these keto buffalo wings are the perfect choice. Baking ensures they are healthier and less messy than traditional fried wings.
Ingredients:
- Chicken wings
- Vegetable oil (or mayo)
- Salt
- Black pepper
- Baking powder
- Frank’s Buffalo sauce
- Keto honey
- Butter
Instructions:
- Prepare the Wings: In a large mixing bowl, add the chicken wings, salt, pepper, vegetable oil (or mayo), and baking powder. Toss until all are combined. Transfer to a wire rack placed over a baking sheet.
- Bake the Wings: Bake for 45 minutes at 400°F or until the wings are crispy, flipping halfway through.
- Make the Sauce: In a small saucepan, whisk together the buffalo sauce and the keto honey. Place it over medium heat. Once it simmers, add the butter and cook for a further three minutes.
- Combine: Remove the chicken wings from the oven and toss them in the warm buffalo sauce. Broil until caramelized.
Keto Sweet Chili Chicken Wings
These wings combine Asian flavors with a keto-friendly approach, using a sweet and spicy chili sauce.
Ingredients:
- Chicken wings
- Spices (for the wings)
- Keto sweet chili sauce (sesame oil, soy sauce, garlic chili sauce, and ginger)
- Sliced green onions (optional)
- Sesame seeds (optional)
Instructions:
- Prepare the Wings: Preheat the oven to 425 degrees. Pat the wings dry and toss them in the spice mixture. Add the wings to a parchment-lined baking sheet and bake for 20-25 minutes per side.
- Make the Sauce: Add all ingredients for the Keto Sweet Chili Wing sauce to a mixing bowl and whisk. Add the sauce to a medium saucepan and simmer until thickened.
- Combine: Toss the baked wings in the warm sauce to coat. Top with green onions and sesame seeds, if desired.
Air Fryer Variation:
These can also be made in an air fryer. Air fry at 400°F for 20 minutes, flipping halfway through, then toss with the sauce.
Keto Lemon-Garlic Grilled Chicken Wings
For a fresh and zesty option, these lemon-garlic grilled wings are perfect for summer.
Ingredients:
- Chicken wings
- Sea salt
- Pepper
- Olive oil
- Lemon juice
- Lemon zest
- Garlic
- Fresh parsley
Instructions:
- Marinate the Wings: Place the wings in a large bowl and sprinkle with sea salt and pepper. In a large measuring cup, whisk together the oil, lemon juice, zest, garlic, salt, and pepper. Pour about 3/4 of this mixture over the wings and toss to coat. Save the remaining marinade for after grilling.
- Grill the Wings: Divide the wings between two 16” sheets of Reynolds Wrap® Heavy Duty Foil to create foil packets. Seal the packets. Heat your grill to high heat, place both foil packets on the grill, and grill for a total of 20-25 minutes, turning once midway.
- Serve: Carefully open the foil packets, watching out for hot steam, and place wings on a serving platter. Stir the parsley into the remaining lemon-garlic mixture and drizzle over the chicken wings to serve.
Breaded Keto Chicken Wings
For those who want breaded wings, using Whey Protein Isolate Powder as a breading is a game-changer. It crisps up nicely and is very low in carbs.
Read also: Creamy Keto Ranch Chicken Recipe
Ingredients:
- Chicken wings
- Unflavored Whey Protein Isolate Powder
- Garlic powder
- Salt
- Black pepper
- Onion powder
- Wing sauce of your choice
Instructions:
- Prepare the Wings: Dry off the exterior of the wings with a paper towel.
- Season and Bread: In a large bowl, combine the wings with garlic powder, salt, black pepper, and onion powder. Add the Whey Protein Isolate Powder and toss until well-coated.
- Deep Fry: Preheat a deep fryer to 375 degrees Fahrenheit. Load the chicken wings side by side in only 1 layer. Fry for 6-7 minutes, checking the internal temperature with an instant-read thermometer until it hits 165 degrees Fahrenheit.
- Sauce: Place the wings in a large bowl and toss with your choice of wing sauce until well-coated.
Tips for the Best Keto Chicken Wings:
- Don’t Overcrowd: Whether baking, air frying, or deep frying, avoid overcrowding to ensure even cooking and crisping.
- Monitor Temperature: Use an instant-read thermometer to ensure the wings reach an internal temperature of 165°F.
- Serve Immediately: For the best results, serve the wings immediately after cooking and saucing to enjoy maximum crispiness.
- Experiment with Flavors: Don’t be afraid to experiment with different keto-friendly sauces and seasonings to find your favorite combinations.
Can I Reheat Keto Chicken Wings?
While reheating is possible, the wings will never be quite as crispy as when freshly cooked. Reheat them in a warm oven or air fryer for the best results.
Read also: Low-carb chicken nuggets recipe.