Chicken wings are a beloved snack, especially during game days or parties. This keto chicken wings recipe delivers extra crispy wings with a perfect seasoning blend, ensuring a delightful experience. The skin becomes crisp and crackly, while the inside remains meaty and tender. This recipe is easy to prepare, scale, and customize with various keto-friendly sauces.
Why This Recipe Works
This recipe avoids frying, saving time and reducing the mess associated with hot oil. A unique baking method, starting at a low temperature, allows the fat under the skin to render, resulting in crispy skin similar to fried chicken. A little baking powder is the secret ingredient for achieving this texture. These wings are keto diet-friendly and gluten-free, with no flour or breading needed, just simple spices.
Ingredients You'll Need
- Chicken wings (fresh or fully thawed if frozen)
- Aluminum-free baking powder (not baking soda)
- Salt
- Garlic powder
- Smoked paprika
- Ground black pepper
- Optional seasonings: paprika, cayenne pepper, chili powder, hot sauce
- Butter or ghee
- Garlic
- Parmesan cheese (finely grated)
- Fresh parsley
- Vegetable oil or mayonnaise
Step-by-Step Instructions for Crispy Keto Chicken Wings
Preparation
- Dry the Wings: Pat the chicken wings very dry with paper towels to remove as much moisture as possible. This step is crucial for achieving crispy skin. For even better results, spread the wings out on a baking sheet lined with paper towels and leave them uncovered in the refrigerator for at least 1 hour, or preferably overnight, to allow the skin to dry out further.
- Preheat the Oven: Preheat the oven to 250°F (120°C).
- 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 rub generously with oil to prevent the chicken from sticking.
- Combine Seasonings: In a small dish, mix together the aluminum-free baking powder, salt, garlic powder, smoked paprika, and ground black pepper. For a spicier version, add some cayenne pepper to the seasoning mix.
- Coat the Wings: Place the wings in a large bowl and toss them with the baking powder/seasoning mixture until they are evenly coated. Alternatively, place half of the wings in a heavy-duty ziplock bag, sprinkle with half of the baking powder, and shake vigorously to coat. Repeat with the remaining wings and baking powder.
Baking
- Arrange the Wings: Place the wings on the wire rack in a single layer, ensuring they are not overcrowded. It is okay if they are somewhat close to each other.
- First Bake: Transfer the baking sheet to the lower rack of the oven and bake for 30 minutes. This low-temperature bake helps render the fat under the skin.
- Increase Temperature: Remove the wings from the oven and increase the oven temperature to 425°F (220°C).
- Second Bake: When the oven is 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. For darker wings, continue baking for about 5 more minutes. Cooked chicken should have an internal temperature of 165°F (74°C).
- Cool Slightly: Remove the wings from the oven and let them cool for 5 minutes before serving.
Air Fryer Method
- Season the Wings: Follow steps 1-5 of the baking instructions to dry, prepare, and season the chicken wings.
- Preheat Air Fryer: Preheat your air fryer to 400°F (200°C).
- Air Fry: Place the wings in your air fryer in a single layer, cooking in batches as needed. Spray the wings with oil.
- Cook: Cook for 20 to 25 minutes, turning the wings after 10 minutes, or until the skin is crispy and the wings are cooked through.
Garlic Parmesan Wing Sauce
This garlic parmesan wing sauce is a fan favorite, adding a luscious, buttery flavor to the crispy wings.
Ingredients
- 6 tablespoons butter or ghee
- Minced garlic
- Finely grated Parmesan cheese
- Fresh parsley, chopped
Instructions
- Melt Butter: In a small dish, melt the butter or ghee in the microwave or in a saucepan over low heat.
- Add Garlic and Parsley: Whisk in the minced garlic and chopped fresh parsley.
- Toss with Wings: Pour the sauce over the baked or air-fried chicken wings and then sprinkle with the Parmesan cheese. Toss well to coat. Sprinkle with additional chopped parsley for garnish.
Other Keto-Friendly Wing Sauce Ideas
- Buffalo Sauce: Combine Frank's Buffalo sauce, keto honey, and butter for a classic spicy flavor.
- Sweet Chili Sauce: A sweet and spicy sauce made with sesame oil, soy sauce, garlic chili sauce, and ginger.
- BBQ Sauce: Use a sugar-free BBQ sauce for those craving sweet wings.
- Lemon Pepper: A simple and zesty sauce with lemon juice, pepper, and butter.
- Cilantro Lime: A fresh and vibrant sauce with cilantro, lime juice, and garlic.
- Garlic Parmesan: The recipe above is a classic, buttery choice.
Tips for the Best Keto Chicken Wings
- Use Aluminum-Free Baking Powder: Ensure you use aluminum-free baking powder to avoid a metallic taste. Bob's Red Mill is a reliable option.
- Don't Use Baking Soda: Baking soda is not a substitute for baking powder and will result in an unpleasant taste.
- Use a Baking Rack: Propping the wings on a baking rack allows hot air to circulate around them and the rendered chicken fat to drip to the bottom pan, resulting in crispier skin.
- Avoid Overbaking: A bake time of 40-45 minutes will give you golden brown wings. If you bake them too long, they will become chewy and less tender.
- Warm the Sauce: When using a sauce, make sure it is warm to coat the wings evenly.
- Serve Immediately: For the best crispy and sticky texture, add the sauce to the wings just before serving.
- Marinate the Wings: For enhanced flavor, marinate the wings for at least 20 minutes, or up to overnight, before baking.
Serving Suggestions
Serve these keto chicken wings with keto-friendly dipping sauces like ranch dressing or blue cheese dressing. Pair them with other keto appetizers like bacon-wrapped jalapeño poppers or creamy spinach dip for a complete party spread.
Storing and Reheating Leftovers
Store leftover wings in an airtight container in the refrigerator for up to five days. Reheat them in a warm oven or air fryer, although they will never be quite as crispy as when they are freshly cooked.
Read also: Easy Low-Carb Cheese Crackers
Are Chicken Wings Keto-Friendly?
Chicken wings are naturally keto-friendly. However, it's essential to avoid wings with thick breading or sugary sauces. Look for wings coated in naturally sugar-free seasonings and sauces like buffalo sauce, garlic parmesan, or lemon pepper.
Nutritional Information
The nutritional information for this recipe can vary based on the exact ingredients used. As a general guideline, these keto garlic parmesan wings have approximately 1.3g net carbs per serving, making them a great choice for a low-carb diet.
Read also: Keto Calorie Counting: A Detailed Guide
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