Decadent Keto Garlic Parmesan Sauce: Recipes and Uses

This article explores the versatility of keto garlic parmesan sauce, detailing recipes for both a rich, creamy sauce and crispy garlic parmesan wings. It covers ingredients, preparation, serving suggestions, storage, and modifications for dietary needs.

Introduction

Garlic parmesan sauce is a creamy, flavorful condiment that elevates a variety of dishes. Suitable for ketogenic and low-carb diets, this sauce combines the richness of parmesan cheese with the pungency of garlic, creating a versatile topping, dip, or ingredient. The following provides multiple recipes and serving suggestions for both a creamy garlic parmesan sauce and crispy garlic parmesan wings.

Creamy Keto Garlic Parmesan Sauce

This section provides a recipe for a creamy garlic parmesan sauce, perfect for serving with meats, vegetables, or pasta.

Ingredients

• Heavy whipping cream (36%-40% milk fat)
• Fresh garlic
• Dry white wine (such as sauvignon blanc, pinot grigio, or pinot gris)
• Grated parmesan cheese
• Butter
• Sea salt and pepper to taste
• Optional: 1-2 tsp chopped fresh rosemary or thyme

Step-by-Step Instructions

1. Melt the butter in a skillet or saucepan.
2. Sauté minced garlic in the melted butter until fragrant (about 30 seconds).
3. Add white wine to the pan. Bring the mixture to a boil and then simmer until the wine is almost gone.
4. Add the heavy whipping cream and bring the mixture back to a simmer. Reduce the heat and simmer until the sauce coats the back of a spoon and is lightly thickened (about 8 minutes).
5. Turn off the heat and add the grated parmesan cheese to the thickened sauce.
6. Season to taste with sea salt and pepper before serving as desired.

Serving Suggestions

• Drizzled over steak or pork chops
• Tossed with freshly cooked pasta, sautéed chicken/shrimp, and roasted vegetables
• Served with Roast Chicken or Pork Tenderloin
• Used as a sauce for white pizza
• Served with Beef Tenderloin, Mashed Potatoes, and Sautéed Green Beans

Variations and Substitutions

• Dairy-free/Paleo/Vegan: Use cashew cream sauce instead of heavy cream.
• Instead of Heavy Cream: For a garlic white sauce, add 1 tbsp flour to the garlic butter mixture and add half and half or whole milk to cook until thickened.
• Thickening the Sauce: If the sauce isn’t thick enough, add a touch of cornstarch mixed together with water until it’s thickened to your liking.

Make-Ahead and Reheating Instructions

• Make ahead: This sauce keeps well and can be made ahead right up until the step where you add the parmesan cheese.
• Reheating: Heat over medium heat, stirring constantly until heated through.

Troubleshooting

• Broken or Separated Sauce: Add a bit more heavy cream, half and half, whole milk, or a touch of white wine or water, whisking until the sauce comes back together.

Keto Garlic Parmesan Chicken

This section details a quick and easy recipe for garlic parmesan chicken, perfect for a weeknight meal.

Ingredients

• Boneless, skinless chicken breasts
• Unsalted butter
• Fresh garlic
• Dry white wine or chicken broth
• Heavy cream
• Grated parmesan cheese
• Italian seasoning
• Salt and freshly ground black pepper

Step-by-Step Instructions

1. Preheat the oven to 350 degrees F.
2. Cut the chicken in half lengthwise and horizontally, as if you were butterflying it.
3. Pat the chicken dry and sprinkle each side with salt, pepper, and Italian seasoning.
4. Heat up an oven-safe skillet over medium heat, then add butter.
5. Once melted, add the chicken and sear until golden brown (about 2-3 minutes). Set the chicken aside.
6. Add more butter to the skillet, then the garlic. Sauté until the garlic is fragrant, about 30 seconds.
7. Pour the wine into the pan and use a wooden spoon or spatula to scrape up all the bits on the bottom of the skillet.
8. Place the browned chicken back into the skillet and place it in the oven.
9. Bake until the chicken is cooked all the way through (about 15 minutes).

Serving Suggestions

Serve with Keto Dinner Rolls or Air Fryer Broccoli. Consider a Rosemary Gin Fizz or Lemon Drop Cocktail to drink.

Read also: Easy Low-Carb Cheese Crackers

Storage and Reheating Instructions

• Storage: Store in an airtight container in the fridge for up to 3 days or in the freezer for up to 3 months.
• Reheating: Reheat in the oven at 350 degrees F for 7-8 minutes.

Tips for Success

• Use a meat thermometer to ensure the chicken is cooked through but not overcooked.
• Let the meat rest for 5-10 minutes before serving.
• Use fresh garlic for the best flavor.

Crispy Keto Garlic Parmesan Wings

This section provides recipes for crispy keto garlic parmesan wings, suitable for snacks, dinners, or game-day gatherings.

Oven-Baked Keto Garlic Parmesan Wings

This recipe uses baking powder to achieve extra crispy skin.

Ingredients

• Chicken wings (fresh or frozen, thawed completely)
• Aluminum-free baking powder
• Salted or unsalted butter
• Finely grated parmesan cheese
• Garlic powder
• Crushed red pepper
• Paprika
• Cayenne pepper
• Salt and pepper
• Fresh parsley

Step-by-Step Instructions

1. Preheat the oven to 250ºF and place a baking rack over a rimmed baking sheet. Brush the rack with oil to prevent sticking.
2. Place half of the wings in a heavy-duty ziploc bag 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.
3. In a spice jar, combine the paprika, black pepper, and cayenne. Sprinkle lightly over the wings on both sides.
4. Bake 30 minutes, until the wings feel dry and crisp to the touch.
5. 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.
6. Melt the butter in a microwaveable safe bowl or in a saucepan. Whisk in the garlic powder and parsley.
7. 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.

Air Fryer Keto Garlic Parmesan Wings

This recipe uses an air fryer for crispy wings without the need for baking powder.

Step-by-Step Instructions

1. Place the wings skin side down on the air fryer rack and cook at 400ºF for 10 minutes.
2. Flip them over and cook again for another 10 to 15 minutes, until the skin is crispy.
3. Combine the ingredients for the sauce (see above).
4. Toss immediately in the sauce.

Tips for Extra Crispy Wings

• Use a metal cooling rack on top of a rimmed baking sheet.
• Flip the wings frequently under the broiler, keeping a close eye on them to prevent burning.

Garlic Parmesan Wing Sauce Recipe

This section provides a recipe for a garlic parmesan wing sauce that can be used for dipping or coating wings.

Ingredients

• Mayonnaise (low-carb version)
• Freshly grated parmesan cheese
• Fresh garlic
• Lemon juice
• Red pepper flakes
• Dried oregano
• Dried parsley
• Apple cider vinegar or white wine vinegar
• Sour cream or full-fat Greek yogurt

Step-by-Step Instructions

1. Shred parmesan cheese.
2. Squeeze lemon juice.
3. Add all the ingredients for the garlic parmesan sauce into a bowl.
4. Mix all the ingredients together with a fork, whisk, or spoon.
5. Keep it refrigerated for at least 30 minutes to allow the flavors to meld together.

Serving Suggestions

• Dip for celery, bell peppers, radishes, or raw broccoli
• Salad dressing on romaine lettuce with sliced cherry tomatoes, black olives, and bacon
• Sauce for Italian Chicken Wings

Storage Instructions

Refrigerate this creamy garlic parmesan sauce for wings promptly, as it is perishable.

Read also: Keto Calorie Counting: A Detailed Guide

General Tips and Information

This section provides additional tips and information related to garlic parmesan wings and sauce.

Is Garlic Parmesan Sauce the Same as Alfredo Sauce?

No, traditional classic Alfredo sauce doesn’t have garlic in it. Garlic parmesan cream sauce also has white wine to give it depth, and white wine isn’t usually added to Alfredo sauce. However, many store-bought brands of white sauces call their ‘Alfredo sauce’ garlic parmesan Alfredo sauce.

Are Garlic Parmesan Wings Low-Carb?

Yes, garlic parmesan wings can be low-carb. The primary ingredients, chicken wings, garlic, and parmesan cheese, are naturally low in carbohydrates. However, it’s important to check for any added sauces or breading that might increase the carb content. Using fresh garlic and parmesan without sugary sauces or flour coatings ensures they remain a low-carb option, suitable for ketogenic or low-carb diets.

What Wing Sauce Can I Eat on Keto?

Look for wings that are coated in naturally sugar-free seasonings and sauce. Classic Buffalo sauce is usually sugar-free, as is garlic parmesan and lemon pepper. Cilantro lime is another good option. And you can always use sugar-free BBQ sauce if you’re craving sweet wings!

What is the Secret to Crispy Chicken Wings?

Baking powder is slightly alkaline and it raises the pH levels on the chicken’s skin. This breaks the proteins down more easily giving you the crispy brown skin we crave. It also reacts with the natural juices in the wings to form carbon dioxide. This creates small bubbles in the skin which also helps create a crunchy texture.

Read also: Magnesium Supplements for Keto

tags: #keto #garlic #parmesan #sauce #recipe