Craving those classic wing night flavors without the carbs? This keto teriyaki chicken wings recipe delivers a healthy, delicious, and easy-to-make alternative that the whole family can enjoy. These wings are so authentic-tasting, you'll swear they came straight from your favorite wing spot.
A Nostalgic Twist on a Classic
Remember those trips to the local pub for wing night? Maybe you miss those days going down to the local pub for wing night. The author certainly does! Back in the 1990s, it was a ritual to enjoy super hot buffalo wings with a cup of soothing blue cheese sauce. But tastes change, and the desire for less spice and fewer sugary drinks has led to this delightful low-carb teriyaki chicken wings recipe.
The Secret to Crispy, Keto-Friendly Wings
These wings taste so authentic, you'll swear you picked them up from your favorite wings place. The good news is, they are low-carb! What makes these wings so good? Here are a few key tips:
- Chicken Wings with Skin: I always use chicken wings with the skin on. This is what makes them really crispy. Skin-on wings are essential for that perfect crispiness. Whether you prefer drumettes or flats, the skin is key.
- Baking Powder: Another secret to crispy chicken wings is to use baking powder. Trust me - it works!
- High-Quality Chicken: Use high-quality chicken wings for the best-tasting flavor. For all my low carb chicken recipes, I always purchase organic chicken. Organic chicken is always free of antibiotics, so it's worth spending a few extra bucks. If you go for a higher quality chicken wing you do not need to pat the wings dry. If you go the conventional chicken route they are sometimes pumped with water/broth and you need to pat them dry to help dry out and crisp up the skin.
Crafting the Perfect Keto Teriyaki Sauce
Traditional teriyaki sauce is loaded with sugar, making it a no-go for keto dieters. A cup of regular teriyaki sauce contains over 40 grams of sugar. That's why this recipe features a homemade, low-carb version that doesn't sacrifice flavor. The secret to my low-carb teriyaki sauce (only 2 grams of carbs in the recipe) is tamari.
Here's what you'll need:
Read also: Easy Low-Carb Cheese Crackers
- Tamari (or Liquid Aminos): To get the umami flavor, I used tamari. You can also use liquid aminos instead. Tamari is a gluten-free alternative to soy sauce that provides a rich, savory taste. First of all, it's wheat-free. I also make sure the tamari I buy is gluten-free.
- Fresh Garlic and Ginger: Use fresh garlic, not garlic salt or garlic powder. It will give you the most flavor. Just like the garlic, you should use fresh ginger that you mince really finely. You only need ½ a teaspoon - a little bit goes a long way! Freshly minced garlic and ginger add an aromatic depth that elevates the sauce.
- Rice Wine Vinegar: Rice wine vinegar isn't nearly as acidic as regular vinegar or balsamic vinegar. But, not only is rice wine vinegar more pleasing to my palate, but it's also healthy too. It helps you absorb more minerals.
- Low-Carb Sweetener: To get the sauce sweet without spiking your blood sugar, I use about a tablespoon and a half of Swerve. There's some concern about absorbing sugar alcohols. Tip: Check out this guide for low-carb sweeteners and choose the best one for you! Swerve, a popular erythritol-based sweetener, provides the necessary sweetness without the carbs.
- Xanthan Gum: Don’t let the name fool you. Xanthan gum is an ingredient that lots of people use to help all of the sugar-free ingredients mix together properly. Xanthan gum is sugar-free and carb-free. Xanthan gum, or glucomannan, is used to thicken the sauce to the perfect syrupy consistency.
- Toasted Sesame Oil: If you can, get toasted sesame oil for better flavor.
Step-by-Step Instructions: Baking the Wings
All of the steps to make this recipe are in the printable recipe card at the bottom of this post. Here are some photos of each step, along with some additional tips.
- Prepare the Wings: Place chicken in a gallon plastic baggie. Add baking powder and salt to the baggie. Seal the baggie and shake until the chicken is evenly coated. To do this, I added all the wings to a large resealable plastic bag with the baking powder and salt. Then, I gave it a nice shake until all the wings were evenly coated.
- Arrange on Baking Sheet: Line a baking sheet with aluminum foil for easy clean-up. Place a rack on top of the baking sheet (may want to oil the baking sheet to avoid chicken wings sticking). Line chicken wings in a single layer on rack. For easy clean-up, line a baking sheet with aluminum foil or parchment paper before baking the chicken wings.
- Bake Low and Slow: Start out baking them at low heat. Cook at 250°F for 25 minutes.
- Increase the Heat: After 25 minutes increase temperature to 425°F and cook for about 50 minutes until wings turn golden brown. After about 25 minutes, increase the temperature and cook for another 50 minutes. They will turn a nice golden brown color. Remove from oven.
- Make the Sauce: To make the sauce, place all ingredients into a small bowl and mix until well combined.
- Baste and Serve: Then, make the keto-friendly teriyaki sauce. Baste the wings with the sauce, covering them completely. Let the sauce sit for about 5 minutes after you make it. This will let all the spices really settle and make it thicker too. They are ready to eat!
Alternative Cooking Method: Air Frying
- Marinate the wings: Place the wings in a shallow bowl and drizzle with about half of the sauce. Toss to coat and let marinate 30 minutes, tossing frequently to allow the wings to soak up the marinade.
- Make the glaze: Meanwhile, add the remaining sauce to a small saucepan. Stir in the allulose, brown sweetener, and water. Bring to a boil, then reduce the heat to a simmer. Cook 5 minutes, until beginning to thicken. Remove from heat and sprinkle the surface with the glucomannan, whisking constantly to combine. Return to heat and simmer another minute, then set aside.
- Cook the wings: Preheat the air fryer to 400ºF and arrange the wings in a single layer. Brush with marinade leftover in the bowl. If you have a small air fryer, you may need to work in batches. Air fry 18 minutes, flipping once.
- Glaze the wings: Brush the tops with some glaze and return to the air fryer for another 2 minutes or so.
For best results, look for smaller wings as they cook more quickly and crisp up a little better. You can use fresh or frozen wings. If using frozen, make sure to thaw them completely and pat them dry before adding to the marinade.
Using some allulose, whether it’s liquid or granular, will help the consistency of your sauce. It will become thicker and have that sticky quality, similar to regular teriyaki. But using erythritol-based sweeteners will still work and be delicious.
Serving Suggestions
Chicken wings are the perfect party food - whether it's to watch a game or just hang out with friends. That's why I like to eat it with other fun party foods. These wings taste perfect with some low-carb onion rings. Don't forget the fries! (Psst- they're made with jicama).
These chicken wings are so filling and good for you that you can serve them for dinner. Or, you can bring them out during football season or other parties you host. Whether you bring these wings out at dinner or your next party, they are perfect to eat any time at all.
Read also: Keto Calorie Counting: A Detailed Guide
Frequently Asked Questions
- Is teriyaki sauce keto-friendly? Traditional or jarred teriyaki sauce isn't keto-friendly at all - that is why I created my own low-carb version. Classic teriyaki sauce has added sugars and really isn’t very good for keto diets. However, this recipe for Sugar Free Teriyaki Sauce has no added sugars and only about 1g of carbs per serving.
- Is Swerve good for your gut? Yes, Swerve sweetener is really good for your digestive system. Obviously, it's good for your belly because it's a zero-calorie sweetener. Resistant starch is like food for the probiotics in your belly. Besides, you're only going to use a small amount of it to sweeten the sauce for these easy-baked teriyaki wings.
- How many carbs are in keto teriyaki chicken? These Teriyaki wings have only 1.4g of carbs and 0.2g of fiber per serving. That comes to 1.2g net carbs per serving.
- How do I store leftover keto chicken wings? Store any leftovers in an air tight container in the fridge for 3 or 4 days. You can re-heat them in a warm oven, although they will never be quite as crispy as when they are freshly cooked.
Make-Ahead and Storage Tips
Another fantastic thing about this recipe is that you can save tons of time by making them ahead of time. These chicken wings will last about 3 months in the freezer. If you are going to freeze them, first bake them and let the cool off completely. Then, freeze them in a single layer on a baking sheet or plate. When you are ready to reheat them, let them thaw in the refrigerator the night before. Reheating them in the microwave changes their texture. They lose their crispiness. If you want to store them in the refrigerator, just keep them in an airtight container with a lid. They will last about a week in the fridge.
Other Keto-Friendly Chicken Recipes to Try
If you love this recipe, check out my other keto-friendly chicken recipes. They are some of my favorites!
- Gluten-Free Buttery Chili Lime Wings have a slight spice to them that makes them irresistible.
- Oven-Baked Spicy Dry Rub Chicken Wings are also spicy, but you can control how hot, or mild, they are.
- Keto Fried Chicken can be made in the oven or the air fryer and has a nice crispy coating.
- Low Carb Chicken Kabobs are fun for cookouts or an outdoor dinner.
- Keto Chicken Nuggets are fun for kids and taste great on top of your salad too.
Conclusion
These keto teriyaki chicken wings offer a guilt-free way to enjoy a beloved classic. With crispy skin, a flavorful homemade teriyaki sauce, and easy baking instructions, this recipe is sure to become a new favorite. Whether you're hosting a party, watching a game, or simply craving a delicious low-carb meal, these wings are the perfect choice.
Recipe Card
Keto Teriyaki Chicken Wings
Prep Time: 15 minutes
Cook Time: 1 hour 15 minutes
Read also: Magnesium Supplements for Keto
Total Time: 1 hour 30 minutes
Yield: 6-8 servings
Ingredients:
For the Wings:
- 2 pounds chicken wings
- 1 tablespoon baking powder
- 1 teaspoon salt
- Kosher salt, white pepper, and potato starch (optional, for extra crispiness)
- Oil spray
For the Keto Teriyaki Sauce:
- ½ cup tamari (or coconut aminos/soy sauce)
- 2 tablespoons rice wine vinegar
- 1 tablespoon sesame oil (toasted preferred)
- 2 cloves garlic, minced (or jarred minced garlic)
- ½ teaspoon fresh ginger, minced (or jarred minced ginger)
- 1 ½ tablespoons Swerve (or other low-carb sweetener)
- 1 tablespoon liquid allulose (optional, for stickiness)
- 1 teaspoon xanthan gum or glucomannan (for thickening)
- 3 tablespoons cold water (if not using white wine or rice wine vinegar)
- Light soy sauce, dry white wine, cornstarch, honey (or a sugar-free substitute)
For Garnish:
- Sesame seeds
- Chopped green onions
Equipment
- Gallon plastic bag
- Baking sheet
- Wire rack
- Small bowl
- Medium saucepan
- Tongs
Instructions:
- Preheat Oven: Preheat oven to 250°F. After 25 minutes increase temperature to 425°F. Alternatively, preheat air fryer to 400°F.
- Prepare the Wings: Place chicken in a gallon plastic baggie. Add baking powder and salt to the baggie. Seal the baggie and shake until the chicken is evenly coated. Or, Pat chicken wings dry then add kosher salt, white pepper, and potato starch. Line a baking sheet with a wired rack. Place the chicken wings on top and then refrigerate uncovered for at least one hour or overnight.
- Arrange on Baking Sheet: Line a baking sheet with aluminum foil or parchment paper before baking the chicken wings. Place a rack on top of the baking sheet (may want to oil the baking sheet to avoid chicken wings sticking). Line chicken wings in a single layer on rack.
- Bake the Wings: Cook at 250°F for 25 minutes. After 25 minutes increase temperature to 425°F and cook for about 50 minutes until wings turn golden brown.
- Make the Sauce: To make the sauce, place all ingredients into a small bowl and mix until well combined. Or, In a medium bowl, whisk together the tamari, vinegar, sesame oil, garlic, and ginger.
- Baste and Serve: Baste the wings with the sauce, covering them completely. Let the sauce sit for about 5 minutes after you make it. This will let all the spices really settle and make it thicker too. Transfer the wings to a serving plate, sprinkle them with sesame seeds, and serve.
Air Fryer Instructions:
- Marinate the wings: Place the wings in a shallow bowl and drizzle with about half of the sauce. Toss to coat and let marinate 30 minutes, tossing frequently to allow the wings to soak up the marinade.
- Make the glaze: Meanwhile, add the remaining sauce to a small saucepan. Stir in the allulose, brown sweetener, and water. Bring to a boil, then reduce the heat to a simmer. Cook 5 minutes, until beginning to thicken. Remove from heat and sprinkle the surface with the glucomannan, whisking constantly to combine. Return to heat and simmer another minute, then set aside.
- Cook the wings: Preheat the air fryer to 400ºF and arrange the wings in a single layer. Brush with marinade leftover in the bowl. If you have a small air fryer, you may need to work in batches. Air fry 18 minutes, flipping once.
- Glaze the wings: Brush the tops with some glaze and return to the air fryer for another 2 minutes or so.
Notes
- Instead of white wine, you can use 1 tablespoon of rice vinegar and 3 tablespoons of cold water.
- The teriyaki sauce thickens quickly and can thicken too much if you're not careful.
- You can keep the leftovers in a sealed container in the fridge for 3-4 days. Reheat them covered in the microwave or uncovered in a 350°F oven.
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