For those following a ketogenic diet, finding satisfying appetizers and meals can sometimes be a challenge. Chicken wings are naturally low in carbs, making them a fantastic option. However, ordering wings at a restaurant can be tricky due to breading and added sweeteners. This recipe solves that problem by delivering ultra-crispy, keto-friendly chicken wings using the magic of an air fryer.
Why Air Fryer Chicken Wings?
Air fryers have become a beloved kitchen appliance, and for good reason. They offer a healthier alternative to deep-frying, using circulating hot air to cook food with minimal oil. This results in crispy exteriors and juicy interiors, perfect for chicken wings.
- Crispy chicken: Air fryers produce a circulating forced hot air as opposed to traditional ovens which just heat without the circulation. This is what achieves that perfect crunchy skin.
- Healthier option: Air frying requires very little oil, reducing the overall fat content compared to traditional frying methods.
- Easy cleanup: The mess is contained to the basket, so there is no grease splatter or giant tray to wash by hand afterwards.
- Quick cooking: Chicken wings cook quickly in an air fryer, making it a convenient option for a fast meal or appetizer.
The Secret to Extra Crispy Wings: Baking Powder
The key ingredient to achieving extra crispy wings is baking powder. It's important to use baking powder, not baking soda. The baking powder draws out the moisture in the skin, making it crisp up beautifully in the air fryer. Don't worry, it only draws the liquid out of the skin, not the meat itself, so your wings won’t be dry at all! The baking powder also creates tiny air pockets on the skin. And what do air pockets do when you add pressure? It pops! And what pressure will we be adding? A bite! So, when you bite into these wings you’ll get that nice crispy crunch.
Ingredients
- Chicken wings (flats and drums)
- Avocado oil or olive oil spray
- Baking powder (NOT baking soda)
- Garlic powder
- Sea salt
- Pepper
- Smoked paprika (optional)
- Chipotle powder (optional, for a little heat)
- Optional: Poultry seasoning, minced garlic, Parmesan cheese, chopped parsley, melted butter
Step-by-Step Instructions
Prepare the Wings:
- Rinse the chicken wings well and pat them dry with paper towels to remove as much moisture as possible. If you're using frozen chicken wings, make sure they're fully thawed first. You can thaw frozen wings in the microwave by using the defrost setting for bone-in poultry. Since frozen wings will release more water, be sure to pat them dry very well.
Make the Spice Rub:
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- In a small bowl, combine the baking powder, garlic powder, sea salt, pepper, smoked paprika (if using), and chipotle powder (if using). Stir until it's mixed well.
- In a large bowl or gallon-sized Ziploc bag, toss the wings with avocado oil or olive oil.
- Add the minced garlic, garlic powder, sea salt, and pepper to the wings and toss again to coat.
- Add the spice rub to the wings, ensuring they are evenly coated. There are two ways you can do this, but the fastest is to use a gallon-sized Ziploc bag and shake half the chicken wings with half of the dry rub, then repeat with the second half. The other way is to set the wings on a plate or baking sheet and sprinkle the rub onto the chicken pieces, flipping them over to coat both sides.
Air Fry the Chicken Wings:
- Preheat your air fryer to 360°F (200°C).
- Spray air fryer basket with nonstick oil spray or lightly brush with oil. If your air fryer has a rack that fits inside the basket, remove the rack before preheating the air fryer to 360°F. Brush or spray the air fryer rack with avocado oil or coconut oil to prevent the wings from sticking.
- Place the wings on the air fryer basket or tray in a single layer with a little space between each wing so air can circulate. Be careful not to overcrowd them. Depending on your type of air fryer, you will likely have to air fry in two separate batches.
- Cook for 15 minutes at 360°F (200°C).
- Flip the chicken wings and increase the temperature to 400°F (200°C).
- Cook another 5-10 minutes or until the wings are golden brown and done on the inside. You can use a meat thermometer to check for doneness.
- Timing depends on your air fryer. Mine cooked in 15 minutes. Since all air fryers cook differently, I recommend checking to see if the wings are done after the first 5 minutes of air frying at 400°F.
Add Flavor (Optional):
- Add cooked wings to a large bowl and drizzle the cooked wings with the melted butter and toss to coat.
- Add Parmesan cheese & chopped parsley and toss the wings to coat.
Serve:
- Let the wings sit for a couple of minutes before serving. Dish up your favorite keto-friendly dipping sauces or cucumber, carrot or celery sticks to go along with them.
Tips for the Perfect Air Fryer Chicken Wings
- Don't overcrowd the air fryer: The air needs to circulate around the wing to cook evenly and crisp the skin as much as possible. So, leave a little space between each wing.
- Pat the wings dry: Removing excess moisture is crucial for achieving crispy skin.
- Use Baking Powder, Not Baking Soda: This is the key to drawing out moisture and creating those desirable air pockets.
- Adjust Cooking Time as Needed: Not all air fryers are created equal. Keep an eye on the wings and adjust cooking time as needed to ensure they are cooked through and crispy.
- Preheat the air fryer: Preheating helps to ensure even cooking and crispy skin.
Keto Buffalo Chicken Wings Variation
If you want to make air fryer buffalo wings, you should follow this recipe until finished. You may choose to add 1 teaspoon of baking powder in Step 1 in order to prep the wings to absorb more sauce. Once you have finished all the steps in the recipe place the wings in bowl and coat with buffalo wing sauce. From there you can place the wings back in the air fryer to cook in the sauce. Experiment to reach your desired results. As I like to lightly sprinkle cayenne pepper with the buffalo sauce.
Keto Korean Chicken Wings with Gochujang
Tangy, sweet, spicy Air Fryer Korean Chicken Wings with Gochujang make a delightful easy appetizer or meal. These wings are a perfect low-carb appetizer and I love the ease of cooking them in an air fryer. You definitely want the gochujang (pronounced go-choo-jan). Spiced, sweet umami, tangy--and nothing comes close to it. Nothing. No substitutes for this one! Don't even try.
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- Salt and pepper the chicken wings You do not need to add oil, since the chicken wings are plenty greasy enough already.
- Arrange the wings in a single layer in the Ninja air fryer basket.
- Meanwhile mix the Gochujang Mayonnaise together with all the seasonings.
- Check and wings with a meat thermometer and make sure they're around 160F-ish.
- Toss HALF the gochujang sauce with the chicken wings, and put them back in the air fryer for a few more minutes. Reserve the other half as a dipping or coating sauce.
- Once the Korean Wings are fully cooked, toss in the remaining sauce and mix, or just serve it as a dipping sauce.
Serving Suggestions
These keto air fryer chicken wings are delicious on their own, but they also pair well with a variety of sides and dipping sauces.
- Dipping Sauces: Keto ranch dressing, blue cheese dressing, or a sugar-free BBQ sauce.
- Salads: Keto Cobb salad
- Vegetables: Air fryer zucchini tots, air fryer broccoli, Korean cucumber salad.
- Appetizers: Pickle wraps (aka pickle roll-ups) are a quick, 3-ingredient snack made with a pickle, cream cheese, and ham - or any deli meat you like. This jalapeno popper dip is one of my favorite party appetizers.
Frequently Asked Questions
Can I use frozen chicken wings in the recipe?
- Yes, you can use frozen wings, but they will take a few more minutes to cook. Make sure they are fully thawed first and pat them dry very well before seasoning.
Can I double the recipe for serving more people?
- Yes, you can double or triple the recipe, but you will need to air fry in a few batches at a time, depending on the size of your air fryer.
How many carbs are in keto chicken wings?
- Keto chicken wings are low in carbs. This low carb recipe has only 1.3g of net carbs per serving. It is important to know that it is the sauce that generally adds carbs, so be careful of BBQ sauce and some of the Asian sauces.
If I order wings at a restaurant, will they be keto?
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- It depends. Ask the server how the chicken wings are prepared. If they are breaded, don't order them as they will be coated with flour, cornstarch or breadcrumbs. Buffalo Wild Wings has wings that are keto approved, especially if you get their bare or plain wings.
Are chicken wings gluten free?
- Yes, at their simplest chicken wings contain no gluten. This chicken wing recipe does not include any ingredients that contain gluten. Be careful of wing recipes that are breaded as they likely contain gluten, unless specified otherwise.
Can you stack wings in an air fryer?
- For the crispiest and best tasting wings, they need to be placed in a single layer in the basket of the air fryer. If the wings are small, you can stack them, but be sure to toss them several times during cooking.
Is Gochujang spicy?
- Gochujang is spicy. It's a Korean red chili paste that is concentrated and pungent. If you prefer your wings a little less spicy, be sure to check out my Air fryer breaded wings.
Air fry frozen chicken wings?
- Forgot to thaw your wings? For extra crispy keto wings, spray the air fryer basket first with cooking spray.