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Crispy Keto Chicken Wings Recipe

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Keto Chicken Wings are extremely easy to throw together! They are oven-baked and perfectly crispy on the outside, juicy and flavourful inside. Loaded with parmesan cheese, paprika, and a little chili for a kick of heat, they are addictive and perfect as a main dish or for sharing on game days! Just 1.6g net carbs per serving.

keto chicken wing being dipped in ranch, more wings in background.

This post was originally published on November 1st, 2021.

❤️ Why you will love these Keto Wings

  • Minimal prep: This easy keto chicken wings recipe takes just 5 minutes to throw together, leaving the oven to do the work for you. However, you could also marinate the wings a couple of hours before if desired (I didn’t).
  • They’re delicious! A super tasty mixture of herbs and spices plus parmesan cheese makes these wings taste incredible.
  • Texture: The crispy skin on the outside is amazing to bite into, and these parmesan wings turn out super juicy on the inside.
  • They’re keto friendly. This Keto Chicken Wing recipe only has 2.3 grams of carb per serving and just 1.6g net carbs. Each serving has around 4-5 wings. Perfect for a low carb diet.
  • Perfect for sharing! You can easily double or triple these crispy wings for a crowd!

🗝️ Key Ingredients & Substitutions

  • Chicken Wings: I used bone-in skin-on chicken wings. They give the best flavor and cook perfectly – crispy on the outside and juicy inside. So good!
  • Olive oil: I love cooking with olive oil! It’s so healthy and good for you. You could try avocado oil if you have that on hand instead.
  • Spices: Smoky paprika & chili powder give these keto chicken wings a hint of smokiness and heat, plus the added golden color. Cayenne pepper or red pepper flakes are good alternatives to chili powder if needed.
  • Cheese: I grated fresh parmesan cheese for this recipe. It sticks well to the chicken and crisps up amazingly in the oven.
  • Garlic: Garlic powder is the herb that brings everything together. It helps make these wings even more addictive by complimenting the smoke and spice. Powdered garlic does have some extra carbs so don’t overdo it if you are on the keto diet and experimenting with flavors.
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🥣 How to make Crispy Keto Chicken Wings

1. Prepare the oven and baking tray: Adjust the oven rack to the upper middle of your oven. Preheat the oven to 220°C/430°F. Line a baking sheet with aluminum foil, parchment paper, or a silicone baking mat and place a wire rack on top, inside the baking tray.

A foil lined baking tray with a wire rack on top.

2. Mix spices and olive oil: In a large bowl, mix the olive oil, paprika, garlic powder, chili powder, salt, and black pepper together.

Mixing spices and oil in a large bowl with a wooden spoon.

3. Add cheese: Mix in the parmesan.

Mixing parmesan with spices and oil in a large bowl with a wooden spoon.

4. Add wings: Add the chicken wings in and mix well.

Mixing chicken with parmesan, spices and oil in a large bowl with a wooden spoon.

5. Place on prepared baking tray: Place the coated raw chicken wings in a single layer on the wire baking tray.

Chicken on a waire rack on top of a baking tray.

6. Add any leftover mixture: If there is extra coating left in the mixing bowl or in the spoon, press it into the wings, spreading evenly.

7. Bake! Bake for 30 minutes, turn the wings over and bake for a further 15 minutes.

8. Serve: Garnish the low carb chicken wings with chives if desired and serve with a dip like blue cheese dressing, ranch dressing, or garlic and herb dip, along with carrot and celery sticks.

keto wing on a tray next to more low carb wings and a blue cheese dressing dip

❓ Are Chicken Wings OK on keto?

Yes, wings are great for a low-carb diet like keto as they are mostly protein with a little fat, and zero carbs. Carbs can add up with some coatings and sauces though, so try to stay away from sweet, sticky sauces and go for dry rubs or buffalo sauce instead.

🤔 What kind of wings can I eat on keto?

You can eat any wings that contain regular, low-carb ingredients that aren’t battered and fried. I would avoid any with a sticky sauce like honey or bbq sauce as they will contain more sugar and carbs, but wings like garlic parmesan or buffalo wings are just perfect for keto dieters.

🤷‍♀️ Are wings from Wingstop keto-friendly?

Yes, most of the classic wings and thighs are! However, the Boneless Wings, Thigh Bites, and Boneless Tenders are all carb-heavy, and it would be best to avoid them on the keto diet. Here is a breakdown of the net carbs for each flavor of the bone-in wings and thighs, with the best options in bold:

Classic Bone-In Wings (net carbs per wing):

  • Atomic: 1g
  • Cajun: 0g
  • Garlic Parm: 1g
  • Hawaiian: 3g (probably should avoid)
  • Hickory Smoked BBQ: 4g (probably should avoid)
  • Spicy Korean Q: 3g (probably should avoid)
  • Lemon Pepper: 0g
  • Louisiana Rub: 0g
  • Mango Habanero: 4g (probably should avoid)
  • Mild: 0g
  • Original Hot: 0g
  • Plain: 0g
  • Old Bay: 0g

Bone-In Thighs (net carbs per thigh):

  • Atomic: 2g
  • Cajun: 1g
  • Garlic Parm: 1g
  • Hawaiian: 6g (probably should avoid)
  • Hickory Smoked BBQ: 8g (probably should avoid)
  • Spicy Korean Q: 6g (probably should avoid)
  • Lemon Pepper: 1g
  • Louisiana Rub: 1g
  • Mango Habanero: 7g (probably should avoid)
  • Mild: 0g
  • Original Hot: 0g
  • Plain: 0g
  • Old Bay: 1g
Hand holding dipped chicken wing coming out of creamy dip.

🫕 What can I dip these Keto Chicken Wings in?

I did a mixture of 1/2 cup of greek yogurt, 1/2 cup of my garlic mayonnaise, 1 tsp of oregano, 1 tsp dill, salt, and pepper to taste. Simple and easy! Here are some other ideas:

🪄 Recipe Notes & Tips

  • Cook time can vary from oven to oven so be sure to check that the chicken is cooked all the way through and no longer pink inside.
  • To ensure the parmesan chicken wings are cooked properly, check that the internal temperature reaches between 160-165°F by inserting a meat thermometer into the thickest part of the chicken.
  • Turn these into keto buffalo chicken wings by smothering them in buffalo sauce.
  • Store in an airtight container for up to 4 days.
  • Reheat in the oven or an air fryer basket until piping hot. I like to reheat chicken wings in an air fryer basket because it makes them nice and crispy again.
keto chicken wings on a baking tray with dip in the background.

😋 More Low Carb Recipes to try

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Keto chicken wing being dipped in a creamy dip.

📖 Keto Chicken Wings Recipe

Yield: 4 servings
Prep Time: 5 minutes
Cook Time: 45 minutes
Total Time: 50 minutes

Keto Chicken Wings are extremely easy to throw together! They are oven-baked and perfectly crispy on the outside, juicy and flavourful inside.

Ingredients

  • 1kg (2.2lbs) chicken wings, raw, bone-in, skin-on
  • 3 tbsp olive oil
  • 50g (1/2 cup) grated parmesan
  • 2 tsp garlic powder
  • 2 tsp smoked paprika
  • 1/2 tsp chili powder
  • Salt & pepper, to taste
  • chives, to garnish (optional)

Instructions

  1. Adjust the oven rack to the upper middle of your oven. Preheat the oven to 220°C/430°F. Line a baking tray with aluminum foil, parchment paper, or a silicone baking mat and place a wire rack on top, inside the baking tray. A foil lined baking tray with a wire rack on top.
  2. In a large mixing bowl, mix the olive oil, paprika, garlic powder, chili powder, salt, and pepper together. Mixing spices and oil in a large bowl with a wooden spoon.
  3. Mix in the parmesan. Mixing parmesan with spices and oil in a large bowl with a wooden spoon.
  4. Add the chicken in and mix well. Mixing chicken with parmesan, spices and oil in a large bowl with a wooden spoon.
  5. Place the coated raw chicken wings in an even layer on the wire baking tray. Chicken on a waire rack on top of a baking tray.
  6. If there is extra coating left in the mixing bowl or in the spoon, press it into the wings, spreading evenly.
  7. Bake for 30 minutes, turn the wings over, and bake for a further 15 minutes.
  8. Garnish with chives if desired and serve with a dip like blue cheese dressing, ranch dressing, or garlic and herb dip, along with carrot and celery sticks.

Notes

  1. Cook time can vary from oven to oven so be sure to check that the chicken is cooked all the way through and no longer pink inside.
  2. To ensure the parmesan chicken wings are cooked properly, check that the internal temperature reaches between 160-165°F by inserting a meat thermometer into the thickest part of the chicken.
  3. Turn these into keto buffalo chicken wings by tossing them in buffalo sauce.
  4. Store in an airtight container for up to 4 days.
  5. Reheat in the oven or an air fryer basket until piping hot. I like to reheat chicken wings in an air fryer basket because it makes them nice and crispy again.
Nutrition Information:
Yield: 4 Serving Size: 1 (4-5 wings)
Amount Per Serving: Calories: 416Total Fat: 33.3gSaturated Fat: 8.9gUnsaturated Fat: 0gCholesterol: 105mgSodium: 211mgCarbohydrates: 2.3gNet Carbohydrates: 1.6gFiber: 0.7gSugar: 0.5gProtein: 27.4g

Did you make this recipe?

Have you made this recipe? I’d love to know <3 Tag me (@gallaxygas) on Facebook and Instagram, Pin it on Pinterest, or leave a star rating review below! Don’t forget to sign up to the email list for sparkly new recipes in your inbox =]

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