Keto Chicken Wings
Low in Carbs, High in Crisp & Crunch.
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Think you can’t make low-carb chicken wings? Think again!
This recipe is a keto carnivore’s dream; so simple to make, bursting with flavor, and they fall off the bone. It takes 5 minutes to prep, and then the oven takes care of the rest. Crispy, juicy, and tender, these wings make a great snack, but they can also be a mouthwatering main dish; going well with a wide variety of sides or dips. They can be made in big batches or small ones, depending on the size of your party, and you can spice them up or down depending on your preference.
With such a well-seasoned, health-focused recipe, you’ll be begging for leftovers!
Are Keto Chicken Wings Healthy?
If you get high-quality organic meat, this recipe is an easy “win” for health and flavor. It’s gluten-free, sugar-free, and dairy-free; suitable for multiple kinds of dietary needs. There are no hidden additives or processed carbs here; what you see is what you get, and what you see is a wholesome version of addictively delicious takeout wings. Plus, they should feel as good in your belly as they do on your tongue.
What Does “Keto” Mean?
The term “ketogenic” refers to a low-carb diet, where most calories are from protein and fat instead of carbohydrates. This diet style helps people balance blood sugar, lose weight, and gain muscle. Cutting out processed foods in favor of the most natural options is also a main theme of this diet.
This recipe is considered “keto” because it is low in carbs and completely sugar-free. The sauce is simple and easy to make, while also offering a healthy alternative to store-bought frozen wings.
INGREDIENTS
- 2 lbs chicken wings, drumettes and flats separated
- 2 tablespoons olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon baking powder
- 1/4 cup hot sauce
- 2 tablespoons sugar-free syrup
- 1/4 cup unsalted butter, melted
INSTRUCTIONS
Preheat
Set up oven and rack for baking.
Bake
Coat and bake wings until crispy.
Sauce
Simmer sauce ingredients and combine with butter.
Broil
Coat wings with sauce and caramelize under broiler.
Devour!
FAQs & Tips
The beauty of this recipe is that you can coat the chicken wings with sauce and leave them in the fridge overnight, soaking them in full-fledged flavor.
Leftovers that are already cooked can be stored in a fridge-safe container for up to 4 days, or in a freezer for 3 months. If they’re frozen, make sure to thaw in the fridge overnight before reheating. To reheat, bake them in an oven-safe dish at 450°F for 5-10 minutes.
While there are many synthetic options these days which offer to support the ketogenic lifestyle, they are not always the healthiest. Two options which are natural and also fit within keto parameters are monk fruit and yacon syrup. Yacon syrup is especially beneficial because it’s also rich in prebiotics, which can improve gut health. I’d recommend trying this kind of syrup, even if you have to buy it online; greater levels of wellness are always worth the wait.
Additionally, when picking a hot sauce to use in the mixture, make sure to get one that’s also sugar-free and with as few preservatives as possible.
Without any seasonings, a chicken wing has 0 grams of carbohydrates, but the serving in this recipe has 1 gram. This is still well within the limits of a ketogenic diet, which typically caps carb consumption off at 50 grams per day.
Serving Suggestions
While the side dish options for these wings are plentiful, I’ve narrowed the list down to a couple of big winners that you can take to your next picnic or pizza party.
To keep the keto party going, try this Easy Keto BBQ Sauce for dipping your wings in. It takes only 10 minutes to make and is velvety sweet.
On a similar wavelength, Low Carb Crustless Pizza is a unique and delicious dish that uses egg whites as a base.
Lastly, for a burst of fresh greens, pair your wings with a side of Keto Broccoli Salad. Vibrant, healthy, and easy to toss together!
Keto Chicken Wings (Truly Crispy!)
Ingredients
- 2 lbs chicken wings drumettes and flats separated
- 2 tablespoons olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon baking powder
- 1/4 cup hot sauce
- 2 tablespoons sugar-free syrup
- 1/4 cup unsalted butter melted
Instructions
- Preheat the oven to 400°F (200°C). Set a wire rack on top of a baking sheet.
- In a bowl, toss the chicken wings with olive oil, salt, pepper, and baking powder until evenly coated. Arrange the wings on the wire rack and bake for 45-55 minutes, turning once halfway through, until crispy.
- For the sauce, combine hot sauce and sugar-free syrup in a saucepan over medium heat. Simmer, then stir in melted butter and cook for 3 minutes.
- Remove wings from oven, switch to broiler setting. Toss wings in sauce, return to rack, and broil for 3 minutes until sauce caramelizes.
Nutrition
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