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.
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.
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.
Chicken Wings - You can use fresh or frozen chicken wings. Sometimes they combine in one piece and you will need to separate them into smaller pieces. I have tips on this further down this page.
Melted Butter - Use salted butter for the most flavor. If you have unsalted butter just add an extra pinch of kosher salt or sea salt.
Italian Seasoning - Any herb blend will work here but we prefer Italian seasoning blends (normally a mix of oregano, basil, parsley, and a couple other herbs).
Parmesan Cheese - For the sauce, you want finely grated cheese. The kind in the shaker can in the pantry section is fine. It's nice to top the wings with fresh grated parm as well.
Garlic Powder - I like garlic powder in this recipe. If you love garlic you can sub in a fresh garlic clove pressed through a garlic press or very finely minced.
Crushed Red Pepper - We like these with a bit of zing but not overly spicy. For extra heat just add more.
Egg - Adding egg helps the sauce adhere to the hot chicken wings.
Salt - A bit of salt brings out the other flavors of the wings.
How to Make Keto Garlic Parmesan 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 to high, put the chicken on the top rack skin side up, and watch it carefully.
Step One: 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.
Step Two: 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.
Air Fryer Method
If you have frozen chicken wings I recommend using the air fryer method! Cooking the oven from frozen can take a long time but in the air fryer, they only take 30 minutes.
Step One: Preheat the air fryer to 400 and spray the basket with nonstick cooking spray.
Step Two: Place the wings in a single layer on the basket. Cook for 20 min. Flip the wings over. Cook an additional 10 min.
Garlic Parmesan Sauce Instructions
Once the chicken wings are cooked and crispy the instructions to make the garlic parmesan chicken wings recipe is the same for either method.
Step One: Combine the ingredients for the sauce. It will be thick.
Step Two: Toss the hot wings in the sauce in a large bowl until they are well coated.
Spices - Boost up the flavor by adding black pepper, onion powder, and paprika to the sauce.
Garnish - Garnish the wings with grated cheese and some parsley.
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/
- 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.
More Keto Chicken Wing Recipes
Originally Published on September 13, 2016. Revised and Republished May 6, 2022.