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    Home » Appetizer Recipes » Keto Chicken Wings

    Keto Chicken Wings

    5 Ingredient RecipesDairy Free RecipesGluten & Grain Free RecipesLow Carb & Keto RecipesTrim Healthy Mama Recipes

    Published: Nov 20, 2020 by Taryn

    This post may contain affiliate links which won’t change your price but will share some commission.
    Print Recipe Jump to Recipe
    pinterest image for keto chicken wings
    pinterest image for keto chicken wings

    Sink your teeth into some Keto Wings with amazing sauces and rubs today. Preparing keto chicken wings is EASY and is one of my favorite keto recipes for game nights, parties, or low-key evenings at home. In addition, to being keto, they are low carb, gluten-free, and grain-free too. 

    four plates of chicken wings with different toppings

    collage of food
    Free Guide! Feed a Family on a Low Carb Diet

    In this free 5-day email series learn all my tips for incorporating a low-carb lifestyle into the life of your family.

    Learn how to make chicken wings, and you will have a new go-to meal for life. I know that if you haven’t made homemade wings before, it can seem a little overwhelming. But in reality, it’s really simple to make this keto chicken wing recipe, and they taste so good. 

    Meats and vegetables are a good base to a keto diet but it can be boring to eat chicken breasts or even steak all the time. Changing it up and making this chicken wings recipe is a great choice! These are the best keto buffalo wings ever.

    close up of cooked wings on a plate

    Parts of the Chicken Wing

    You don’t have to buy pre-cut chicken wings because you can easily cut them yourself. After you get the basics down for cutting them, you can create all sorts of recipes with them. Before you beginning cutting the wings, it’s important to note that there are three different sections to the wings. 

    There is the wingtip that is pointy and is sometimes referred to as the flapper. Some people eat them, but we usually save them to add other recipes or toss them. 

    Then there is the wingette. You will commonly see the wingette served at restaurants and have a fair amount of meat. They are messy to eat, and that is what makes them so finger-licking good!

    The drumette is the last part, and it literally is a favorite to many people. The drumette looks like little tiny chicken legs and tastes amazing. 

    try with raw chicken wingettes

    How To Cut Chicken Wings

    I have to admit I cheat most of the time and spend the extra money on wingettes instead of buying full wings and having to separate them. But when I first did it I was surprised how easy it was.

    Step One: Place the chicken wing on a cutting board. Then using a very sharp knife, cut off the wingtip. You should be able to feel where to put the knife by feeling around and putting it in between the joint. You can toss the wingtip or keep it for chicken broth or another recipe. 

    Step Two: Next, you’ll need to separate the wingette and the drumette. There is an obvious joint between the two. Take your knife and press down to cut them into separate pieces. 

    That’s it! Can you believe it? I was always so scared to cut my own chicken wings, but I was blown away by how quickly you can do it after trying it. 

    chicken wings in an air fryer

    Cooking Methods

    When making wings, there are a couple of methods that work beautifully. You’ll be smacking your lips, enjoying them in no time. You will need 3 pounds of chicken wings, cut into sections. 

    Air Fryer Wings Recipe: You should cook them at 400 degrees for 20 minutes. You will need to flip them halfway through.

    keto chicken wings in an air fryer
    Not quite done - I left them in for about 3 more minutes to get golden brown.

    They are delicious, and it’s a great option when you don’t want to heat up your kitchen. 

    white plate with air fryer chicken wings

    Oven Baked Wings Method: Another easy option is to place them on a baking sheet. Cook them at 400 degrees for 25 minutes, flipping halfway through. Then you’ll need to turn on the broiler and cook for 2-3 minutes, so they finish browning up. It's easy to make crispy oven baked chicken wings.

    Optional: If you have a wire rack it is helpful to use it so the bottom crisps at the same time as the top. I do still flip my wings halfway through whether I use a rack or not.

    cooked chicken wings on a baking sheet

    This is a wonderful way to cook them when you are feeding a lot of people. You can make bigger batches than in the Air Fryer.  

    white plate with oven baked chicken wings

    Do I Need Baking Powder Or Baking Soda?

    No, I find that my wings are crisp enough without adding anything. And I love crispy chicken wings. But if you want to try coating them first baking powder is the better choice.

    Sauces and Rubs for Wings

    Now comes the good stuff! These keto friendly sauces and rubs are what make each batch of wings stand out and leave you wanting more. It can be tricky to find rubs and sauces without added sugar and fillers so I have 2 sauce recipes, 2 links to products you can just purchase, and 2 links to other recipes you can also use on wings. There should be something for everyone with this variety of wing recipes.

    Lemon Pepper 

    We love the tanginess of the lemon and the black pepper in this premade rub. Great combination of flavors and all you have to do is coat the wings in the seasoning after they are cooked. Super straightforward! Wings are also great with my Smoked Paprika Rub.

    close up of keto wings with lemon pepper rub

    Sweet & Spicy BBQ

    You won’t believe the irresistible flavor of this idea. You simply combine unsweetened BBQ sauce (I use this one from Primal Kitchens) with some brown sugar sweeter to taste. Then add it to the hot cooked wings and toss to coat, and you will have a meal made for a king. 

    For another barbecue, flavor choice try my Smoked Ribs Rub on chicken wings. It's great!

    close of keto bbq wings

    Creamy Keto Buffalo Wings

    If you are a fan of traditional buffalo wings, you are going to love the way these creamy keto buffalo chicken wings taste. Simply cook in the oven or air fryer. While they are cooking combine all the ingredients for the buffalo wing sauce together, add the hot wings and toss to coat them in the mixture, and serve immediately. 

    • 2 tablespoon butter melted
    • 2 tablespoon mayo
    • 2 tablespoon beaten egg  
    • 2 teaspoon hot sauce
    • ½ teaspoon garlic powder
    • ½ teaspoon lemon pepper
    • ¼ teaspoon onion powder

    Expert Tip: For a little more heat add ½ teaspoon cayenne pepper.

    keto buffalo chicken wings with creamy sauce

    Garlic Parmesan Wings

    I can’t even think about these garlic parmesan keto chicken wings without licking my lips. There is something so irresistible about the flavor of butter, parmesan, and garlic together. Combine all the ingredients and coat the hot cooked until crisp keto wings. 

    • 4 oz melted butter
    • ¼ teaspoon Italian seasoning
    • ¼ cup Parmesan cheese
    • ½ teaspoon garlic powder
    • tiny pinch crushed red pepper
    • â…› teaspoon salt
    • 2 tablespoon beaten egg

    cooked chicken wings with garlic parmesan sauce

    Top Tips For Cooking Keto Chicken Wings

    • Invest in a meat thermometer. It’s the best way to tell you if the wings are cooked all the way through. They need to reach 160 degrees. After pulling them out of the oven or air fryer, let them sit for 5-10 minutes to finish heating up on their own. Then serve. 
    • You could always buy a bunch of different kinds of sauce, but making your own is a fast and healthier method. You will know exactly what’s in the sauce. 
    • Dip the wings into ranch dressing, blue cheese dressing, or eat them plain. If the seasoning or sauce you use is good (and the ones I recommend for sure are), then you don’t even have to dip them in anything unless you want to. 

    Have frozen wings? Check out my Air Fryer Frozen Chicken Wings recipe.

    Want to cook an entire chicken instead? Try my Air Fryer Whole Chicken recipe!

    plates with wings in different sauces

     

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    close up of bbq wings and buffalo wings on plates

    Keto Wings

    Enjoy some Keto Wings with amazing sauces & rubs in no time. Preparing keto chicken wings is EASY & great for game nights, parties, & more!
    Print Recipe Pin Recipe Rate Recipe
    Prep Time: 5 minutes
    Cook Time: 25 minutes
    Total Time: 30 minutes
    Course: Appetizer, Main Course
    Cuisine: American
    Servings: 8
    Calories: 204
    Author: Taryn

    Ingredients

    • 3 lbs chicken wings (cut into sections)

    Rubs & Sauces:

      Lemon Pepper

        Sweet & Spicy BBQ

          Creamy Buffalo Sauce

          • 2 tablespoon butter melted
          • 2 tablespoon mayo
          • 2 tablespoon beaten egg
          • 2 teaspoon hot sauce
          • ½ teaspoon garlic powder
          • ½ teaspoon lemon pepper
          • ¼ teaspoon onion powder

          Garlic Parmesan

          • 4 oz butter melted
          • ¼ teaspoon Italian seasoning
          • ¼ cup Parmesan cheese
          • ½ teaspoon garlic powder
          • tiny pinch crushed red pepper
          • â…› teaspoon salt
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          Instructions

          Air Fryer

          • Cook the wings in a single layer at 400 degrees for approximately 20 minutes. You want to cook them until they are browned and crisp.
          • Toss the hot cooked wings with your favorite dry rub or sauce and serve immediately.

          Oven

          • Cook the chicken wings at 400 degrees for approximately 25 minutes until they are browned. Optional: Broil for 2-3 minutes to further crisp them.
          • Toss the hot cooked wings with your favorite dry rub or sauce and serve immediately.

          Sauces

          • Combine all the ingredients for the sauce desired. Add hot wings and toss to coat.

          Notes

          Nutrition: The nutrition facts are for 3 plain chicken wings assuming 3 pounds of wings has 24 wings. Chicken wings are 0 NET carbs. This can change based on the type of rub or sauce you use.
           

          Nutrition

          Serving: 3chicken wings | Calories: 204 | Carbohydrates: 0g | Protein: 17g | Fat: 15g | Saturated Fat: 4g | Cholesterol: 71mg | Sodium: 67mg | Potassium: 143mg | Fiber: 0g | Vitamin A: 135IU | Vitamin C: 1mg | Calcium: 11mg | Iron: 1mg
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          Comments

          1. Lisalia says

            December 12, 2020 at 2:14 am

            So easy to make and tasted delicious. Thanks for another winning Keto recipe!5 stars

            Reply
          2. Ashley F. says

            December 11, 2020 at 6:52 pm

            These were a hit! So easy to make and taste great! Loved the garlic parmesan!5 stars

            Reply

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