Introduction to Keto Chicken Wings
You probably know that chicken wings are keto, but have you ever made your own keto chicken wings recipe at home? It’s one of the easiest recipes you can make for you and your whole family. If crispy chicken skin is what your keto dreams are made of, I promise you this will be one of your favorite keto recipes you’ll keep on doing over and over again.
Can I Eat Wings on Keto?
You sure can! Wings have almost no carbs and are full of muscle-building protein. They’re also packed with vitamins A, E, D, and K, in addition to some crucial minerals such as calcium and iron. Since good quality, organic meat is the cornerstone of the ketogenic diet, there’s no doubt these are a wonderful keto-friendly choice.
How to Make Keto Chicken Wings
Don’t you just love all the foods you can eat on the keto diet? I’m really grateful chicken wings are on that list! The less ingredients in low-carb recipes the better, right? Yep, that’s exactly the case here. You can create delicious keto chicken wings with, of course – wings, olive oil, and spices.
Ingredients
- Chicken wings
- Olive oil
- Spices (garlic powder, dried rosemary, dried thyme, dried basil, and dried oregano)
- Salt and pepper
Step-by-Step Guide
- Prepare everything: Preheat your oven to 450 degrees. Take out one or two baking sheets lined with parchment paper.
- Mix all ingredients: Take a large bowl and mix all the ingredients together. Add all the wings, olive oil, salt, pepper, garlic powder, thyme, rosemary, basil, and oregano to a bowl. Mix well to make sure each chicken wing is evenly coated with all the spices.
- Transfer to a baking sheet: Place chicken wings on the baking sheet skin side up. Do not overcrowd the pan when cooking wings – that will prevent the hot oven air from circulating and you won’t end up with the crispiest wings.
- It’s baking time!: Make sure your oven temperature is set at 450 degrees. Then, bake your chicken wings for 40-50 minutes until crispy and golden brown. Make sure the meat inside has an internal temperature of 165 degrees.
- Cut your chicken wings and enjoy: After each chicken wing is nicely baked, take them out of the oven and allow the chicken to rest about 5 minutes. This will ensure all the juices stay inside and you won’t end up with dry wings.
Keto-Friendly Rubs and Dips for Chicken Wings
I can’t imagine eating keto chicken wings without a good sauce on the side. Thankfully, we’ve got a bunch of keto and low-carb recipes without sugar and unnecessary carbs so you can dip away.
Blue Cheese Dressing
Are chicken wings even chicken wings if there’s no blue cheese dressing on the side? We’ve got an awesome recipe for you we’ve been making for years now.
Low-Carb Ranch Dressing
If your wings are spicy, you’ll get the best balance with a cooling blue cheese dressing or, better yet, with keto-friendly ranch dressing! It only takes about 5 minutes to make and has virtually no carbs.
Buffalo Sauce
I promise all of you, the day I say no to buffalo wings please call me a doctor or something. They’re hands down my favorite way to eat keto chicken wings. Always with a generous side of celery which has tons of health benefits and a tablespoon (or five) of the low-carb ranch dip.
Garlic Parmesan
If spicy buffalo sauce chicken wings are not your thing, you’ll love the Garlic Parmesan keto chicken wing option. Before baking, season your chicken wings with salt, garlic powder, and black pepper.
FAQs
How Do I Make Sure I End Up with Crispy Wings?
The most important thing in making sure you’ll end up with the crispiest wings is to keep the wings dry. Take a piece of paper towel and pat all the moisture out until there’s no water. Basically, just get them as dry as you can.
Can I Use Different Rubs and Spices?
You sure can! You can coat your keto chicken wings with onion powder, garlic powder, smoked paprika, cayenne pepper, and all kinds of different spices. Just make sure they are sugar-free if you’re buying a ready-made rub at the store or make your own combination at home.
Can I Make This Keto Wings in an Air Fryer?
Absolutely! In that case, pat dry your wings as much as you can and then coat them with olive oil, seasonings, and spices. The protocol would be the same as in our keto chicken wings recipe.
Can I Use Frozen Chicken Wings?
If you want to use frozen wings, I suggest you defrost them first. Simply take them out of your freezer and thaw in room temperature for a few hours or in the fridge overnight.
Recipe
Total Time: 55 minutes
Servings: 5
Calories per serving: 502
Ingredients:
- 5 chicken wings
- 2 tbsp olive oil
- 1 tsp salt
- 1 tsp pepper
- 1 tsp garlic powder
- 1 tsp dried thyme
- 1 tsp dried rosemary
- 1 tsp dried basil
- 1 tsp dried oregano
Instructions:
- Preheat the oven to 450 degrees.
- Add the chicken, oil, salt, pepper, garlic powder, thyme, rosemary, basil, and oregano to a bowl.
- Mix all ingredients well and rub the spices into the chicken skin.
- Place the chicken onto baking sheets skin side up making sure there is plenty of room in between. Do not overcrowd the tray.
- Bake for 40-50 minutes, the skin should be very crispy and golden brown. The meat must also be at 165 degrees.
- Remove from the oven and allow the chicken 5 minutes to rest. Using a very sharp knife place the knife into the joints and pull the meat apart as the knife is pressed down. This should break the bone and separate the sections of the wing.
Notes
The chicken wings can be broken down before baking if preferred, it is just a little more slippery. You also may want a heavy-duty knife or bone-cutting tool if you decide to separate the meat while raw.
Nutrition Facts
- Calories: 502
- Fat: 37g
- Saturated Fat: 10g
- Cholesterol: 151mg
- Sodium: 1541mg
- Potassium: 382mg
- Carbohydrates: 4g
- Fiber: 1g
- Sugar: 1g
- Protein: 37g
- Vitamin A: 311IU
- Vitamin C: 1mg
- Calcium: 46mg
- Iron: 3mg
*Percent Daily Values are based on a 2000 calorie diet.
