Chicken wings are a beloved game-day essential and an excellent choice for anyone following a keto or low-carb diet. This recipe provides a method for achieving extra crispy, flavorful wings in the oven, eliminating the need for frying while still delivering a satisfying crunch. These keto chicken wings are easy to prepare, perfect for parties, and can be customized with various sauces and seasonings.
This recipe ensures the skin is crisp and crackly, while the inside remains meaty and tender. Additionally, this method is simple to prep and scale, making it ideal for feeding a crowd. Baking the wings yields crisp skin without the mess and anxiety of frying.
The Secret to Crispy Keto Chicken Wings
The key to achieving crispy skin on oven-baked chicken wings lies in a few simple techniques:
- Drying the Wings: Removing moisture from the chicken wings is crucial. Patting them dry with paper towels before seasoning helps the skin crisp up in the oven. For even better results, allow the chicken wings to sit uncovered in the refrigerator for at least an hour, or preferably overnight, to dry out the skin.
- Baking Powder: A little aluminum-free baking powder is the secret ingredient. The alkalinity in the baking powder helps break down proteins in the skin, which leads to even crispier chicken skin. Be sure to use aluminum-free baking powder or you'll be able to taste it.
- Baking Rack: It's important to use a baking rack or baking tray. Propping the wings on a baking rack allows hot air to circulate and the rendered chicken fat to drip to the bottom pan below. This allows hot air to circulate around and under the keto wings and will give you the best results.
- Low and High Temperature Baking: This particular baking method- a very low temperature to start- allows the fat under the skin to render. Then baked at a higher temp for the rest of the cook time, the skin crisps beautifully, similar to fried chicken.
Ingredients for Keto Chicken Wings
The less ingredients in low carb recipes the better, right? There’s no need to add unnecessary flour coatings, unhealthy additives and others to make these chicken wings crispy.
- Chicken Wings: Use party wings that have already been separated into drumettes and flats. You can use either fresh or frozen (and thawed) party chicken wings for this recipe. It’s best if you pick organic free-range chicken, raised humanely without any antibiotics or hormones. You can get whole wings or buy only flats or drums if that’s what you prefer.
- Avocado Oil/Olive Oil: Chicken wings don’t have enough fat to naturally come out with crispy skin on its own, so we’re adding a bit of oil so that all of them are coated. I highly suggest you don’t use vegetable oil due to its inflammatory properties. As opposed to regular vegetable, olive oil is anti-inflammatory, has lots of antioxidants and can even prevent strokes and improve heart health.
- Seasonings: A simple blend of salt, pepper, garlic powder, and smoked paprika is all you need. This recipe is quite mild because of our three young children, but feel free to add as much chili, cayenne pepper, hot sauce… as you enjoy!
- Aluminum-Free Baking Powder: This is the secret ingredient for crispy skin. Make sure to use aluminum-free baking powder. Baking soda is NOT a substitute. If your baking powder is not aluminum free, your wings will likely turn out with a slight metallic taste, which is just one of the reasons I always opt for aluminum-free.
- Parmesan Cheese: Sprinkle a generous amount of parmesan cheese over the top.
Step-by-Step Instructions
Here’s a look at the steps.
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Preparation
- Dry the Chicken Wings: If you have time and are planning ahead, spread the chicken wings out on a baking sheet lined with paper towels. Leave them uncovered in the refrigerator for at least 1 hour, preferably overnight. This helps the chicken skin to dry out.
- Prepare the Baking Sheet: Line a baking sheet with aluminum foil or parchment paper. Place a baking rack on top and spray it with oil spray (or generously rub oil on the rack- this prevents the chicken from sticking).
- Pat Dry: Pat dry the chicken wings with paper towels. It is important that they are as dry as possible. This will yield the crispiest chicken skin.
- Mix the Seasonings: In a small dish, mix together the baking powder (NOT baking soda), salt, garlic powder, smoked paprika and ground black pepper. You can coat your keto chicken wings with onion powder, garlic powder, smoked paprika, cayenne pepper and all kinds of different spices.
- Coat the Wings: Place the wings in a large bowl and toss them with the baking powder/seasoning mixture until they are evenly coated.
Baking
- First Bake: Preheat the oven to 250°F. Place the wings on the wire rack in a single layer. It is okay if they are somewhat close to each other. Transfer to the lower rack of the oven and bake for 30 minutes.
- Second Bake: Remove from the oven and increase the oven temperature to 425°F. When preheated, return the wings to the oven, placing the baking sheet on the center rack. Bake for 40-45 minutes or until the chicken skin is golden brown and crispy.
- Cool: Remove and let cool for 5 minutes.
A bake time of 40-45 minutes will give you golden brown wings. For wings a tad darker, continue baking for about 5 more minutes. If you bake them too long, they will become chewy and less tender.
Serving
- Sauce It Up: This is where your keto chicken wings can get really versatile. When it comes to keto wings, garlic parmesan are good options. Prepare the wings as follows and toss in your favorite buffalo sauce! Homemade sauce or store-bought both work well. To caramelize the sauce on the wings, set them on the grill, under a hot broiler, or even in the air fryer basket for a few minutes!
- Serve: Serve immediately with your favorite keto-friendly dipping sauces.
Keto-Friendly Sauces
The most important thing in making sure you’ll end up with the crispiest wings is to keep the wings dry.
- Buffalo Sauce: To make a low carb buffalo sauce, mix together melted butter, hot sauce, a bit of garlic and onion powder, salt and pepper.
- Garlic Parmesan Sauce: Take them out and toss them in melted butter, minced garlic, Parmesan and chopped fresh parsley leaves.
- Ranch Dressing: Dipping sauces like this easy ranch dressing are definitely keto-friendly.
Air Fryer Method
Absolutely! In that case, pat dry your wings as much as you can and then coat them with olive oil, seasonings and spices. Then, you’d want to place them in the air fryer basket, spacing evenly. Air fry them for 8-10 minutes per side at 400F.
Tips and Tricks
- Don't overcrowd the pan: Place the chicken onto baking sheets skin side up making sure there is plenty of room in between. Do not over crowd the tray.
- Internal Temperature: Cooked chicken should have an internal temperature of 165°F.
- Adjust Seasonings: Feel free to adjust the seasoning blend to your taste.
- Reheating: Reheat them in the oven at 400 F for 15-20 minutes, or until the wings are heated through.
Serving Suggestions
These wings are fantastic on their own with celery and carrot sticks as an appetizer or you can turn them into a meal. You could also serve them with other appetizers for a fun night of finger foods.
- Keto bacon-wrapped jalapeño poppers are another party snack fave!
- This creamy, keto spinach dip is dangerously good!
- Tangy citrus slaw is crisp, fresh and flavorful.
- Lemon za'atar pan fried chicken legs are boldly seasoned and crispy on the outside.
Storing and Reheating
Store leftover wings in an airtight container in the refrigerator for up to five days. For the best results, place a paper towel at the bottom of the container to absorb excess moisture and keep the wings crisp. To reheat, bake them in the oven or air fry to maintain that crispy texture.
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These wings freeze really well. Just make sure they are thoroughly cooled before placing them in a freezer-safe bag or container. They can be stored for up to 2 months. To reheat, bake them from frozen for 20 minutes at 375°Fahrenheit (190°Celsius).
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