These Oven-Baked Keto Garlic Parmesan Wings are the perfect snack or dinner for football season. They are crispy, rich, and zesty with garlic, parmesan, and red pepper. Celebrating? I love this appetizer recipe for a game day, party, or even tailgating! This easy recipe is low carb, keto, gluten free, grain free, sugar free, and Trim Healthy Mama friendly.
In this free 5-day email series learn all my tips for incorporating a low-carb lifestyle into the life of your family.
I'm not a football fan but if I had a plate of these Keto Garlic Parmesan Wings on my lap every week I might be won over.
My husband, however, is a huge Giants fan. He loves participating in sports pools and is in more than I can count this football season. It's a given that if the Giants are on he wants to hang out on the couch and watch his favorite team.
Parmesan Garlic Wing Sauce
When the restaurant Buffalo Wild Wings opened locally he started raving about it. I am not a fan of buffalo sauce so I'd never tried other flavors of wings. And then he brought home take out. They were amazing! I'm a bit of a wuss when it comes to spicy things but I love most of the mild and medium varieties. My favorites are Lemon Pepper, Chipotle Barbecue, and Parmesan Garlic.
We get takeout from there every couple of months on Wing Tuesday because all the traditional wings are half off. But it can still get a little pricey to feed our family. I decided to try making my own baked Keto Garlic Parmesan Wings. I think they will be great when I want wings and it's not a Tuesday or we don't have money for take-out in our budget. It takes a little while of babysitting the wings under the broiler to get the skin crispy but I think it's worth it. Just don't leave them unattended or the skin can burn.
How to Bake Chicken Wings
I like my wings extra crispy. Or any skin on chicken, actually. If you are the same the broiler of your oven should be your best friend. Just crank it to high, put the skin on chicken on the top rack, and watch it carefully.
Raw Egg in Keto Garlic Parmesan Sauce?
The wings are hot enough that you shouldn't need to worry about using a raw egg in the sauce. It's similar to a classic carbonara in which you crack a raw egg over hot spaghetti. Garnish with extra cheese.
I use raw eggs in my ice cream recipes all the time and will get some concerned comments. You are always welcome to buy eggs that already pasteurized if you are worried about using raw eggs in a recipe.
How to Cut Chicken Wings into Sections
I like to buy chicken wings already cut into the little drumstick section and the 'doubler' section (or so my kids call it). But when I don't I put my hubby to work cutting them for me. Here is a good link on how to cut the wings into sections: http://thecookful.com/how-to-cut-chicken-wings/
More Chicken Wings Recipes:
I like to make a few flavors along with this Keto Garlic Parmesan Wings recipe and have a little chicken wing buffet.
Like what you see? Follow me on Facebook! Love this recipe? Leave a comment & 5-star rating right here! Make sure you don’t miss new recipes by getting email updates!
Ingredients
- 5-6 lbs. whole chicken wings cut into sections
- 1 stick of butter melted
- ½ teaspoon Italian seasoning
- ½ cup Parmesan cheese
- 1 teaspoon garlic powder
- 1/16 teaspoon crushed red pepper
- ¼ teaspoon salt
- 1 egg
Instructions
- Preheat the oven to 425. Cut the wings into sections. Here is a good link on how to do that: http://thecookful.com/how-to-cut-chicken-wings/
- Put the wings on a rimmed baking sheet with a metal cooling rack on top. Make sure your cooling rack is oven safe before you try this. Cook for 15 minutes.
- Make the sauce. Blend the butter, cheese, and seasonings in a small blender until combined. Add the egg and process until combined. The sauce is about the thickness of ketchup.
- After 15 minutes remove the wings and flip them over. At this point, they are almost fully cooked. Turn on the broiler. Put the wings under the broiler for 5 min. Keep an eye on them so they don't burn. Remove them and flip again. Keep flipping and broiling until they are the desired crispness. They should definitely be 165 degrees by now but I always recommend checking with a meat thermometer.
- Toss immediately in the sauce. The wings are hot enough that you shouldn't need to worry about using a raw egg in the sauce. It's similar to spaghetti carbonara in which you crack a raw egg over hot spaghetti. Garnish with extra cheese.
McDonna says
These work well in am Instant Pot, too. I season them with garlic, salt and pepper and put them frozen in the IP. They pressure cook for 20 minutes with quick release. Then dredge them in the sauce and finish them under the broiler. From frozen-to-table usually takes about 35-ish minutes. Love your recipes, Taryn!
Danielle says
Holy chicken!! These were sooo good!! I’ve been doing Keto for a month now and craving a good wing sauce! This hit the spot!!!
Frankie J says
Hi - I'm excited to try this but how do you handle the wings when it comes to the cooling rack? Do you put the wings on the rack to start? Do they stay on the rack during the whole cooking process? Thanks!
Taryn says
Yes and yes. I bake them on the rack the whole time. It helps to spray it with cooking spray because they can stick to it.
Ronda says
We love the wings. If I did tenders would I need to change the recipe in any way? I'm not sure on the wire rack or the temperature and time. Thank you for all your hard work and for sharing your recipes.
Patty Schieler says
Taryn...these sound absolutely fabulous....I'm also temped to use regular drumsticks and maybe bone in chicken thighs because the sauce is yummo!!!! Have you (or anyone else reading these comments) ever tried cooking them in an air fryer instead of the oven??? If so, I would love to know how they came out and what temp/time was used. I may try it this way and I will report back! Thank you so much for all your hard work creating all these recipes...They all really rock!
Amy says
Just made this for dinner tonight and it was to die for!! Definitely a keeper! 😊😊😊
Jessica Burgett says
You list nutritional info, but don't include carbs/fiber, which is crucial to Keto. Can you provide a guesstimate on the carb/fiber count?
Taryn says
Carbs and fiber don't show up on the nutrition table because this has 0 carbs. Enjoy!
Robin Gagnon says
This will be great when guests are over... they won't even realize they are being fed Keto...YUM!
Linda says
You can't go wrong with parmesan and garlic! These sound extra delicious & finger lickin' good as they say. I usually bake my wings too and love that these aren't doused in oil. They will work great on our fall football weekends watching our college team play.
Linda Modlin says
Do you think shredded Parmesan would work? It’s what I have on hand...
Taryn says
Yes, I think so.
Trisa says
How far in advance can I make the sauce?
Taryn says
A few days would be fine.
Tamara Hatch says
Is the cooling rack necessary? I dont' have one. And also, can I use a mixer since I don't own a blender??
Taryn says
A mixer is fine and you don't need the cooling rack but you should drain the cooking liquid frequently to help the wings get crispy.
Jessica vargas says
Is the Italian seasoning the dressing and seasoning mix packet or the bottle of mixed Italian herbs?
Taryn says
The mixed herbs.
Becky says
Melted or softened butter?
Taryn says
Melted
Megan says
hi! what do you mean "the sauce is all about the thickness of the ketchup"
Also--Parmesan from the green can or actually cheese from the dairy section?
Thank you!!
Taryn says
Typo. Sorry! It should just say "the sauce is about the thickness of ketchup". I used grated parmesan from the refrigerator section. It's the finely shredded kind. But I think the green shaker kind would work too.
TS says
Can you cook these in an air fryer?
Taryn says
Yup!