Keto Chicken Wings Oven Baked – These low carb keto chicken wings are crispy, flavorful, and satisfying appetizer for a weeknight dinner, game day snack, or even as a party appetizer.
Why Keto Chicken Wings?
Chicken wings are naturally low in carbs and high in fat, making them an ideal protein for anyone following a keto or low-carb diet. They provide that delightful combination of crispy skin and juicy meat, while also being incredibly versatile when it comes to seasoning and sauces. And because these wings are oven-baked, you’ll skip the unhealthy oils that often come with frying, all while achieving a crispy texture!
Ingredients for Keto Chicken Wings (Oven-Baked)
This simple recipe requires minimal ingredients, most of which you may already have in your pantry. Here’s what you’ll need:
- Chicken wings (about 2 lbs, separated into drumettes and flats)
- Baking powder (not baking soda – this is the secret to crispiness!)
- Salt and pepper (to taste)
- Garlic powder (1 tsp)
- Paprika (1 tsp, optional for added color and flavor)
- Olive oil (or avocado oil for high heat cooking)
Optional Seasonings and Sauces:
Lemon pepper seasoning (for a citrusy kick)
Buffalo sauce (for that classic wing flavor)
Parmesan and garlic butter (for a savory, keto-friendly twist)
Tips and Tricks for Perfect Keto Chicken Wings
- Crispiness: The baking powder is essential for achieving that restaurant-style crispness. Be sure to coat evenly and let the wings dry out before baking.
- Don’t overcrowd the pan: Make sure there’s enough space between the wings to allow proper airflow. If needed, bake in batches.
- Spice it up: Add chili powder, cayenne pepper, or a sprinkle of ranch seasoning to the wings before baking for a flavor boost.
- Sauce it carefully: Some sauces contain hidden sugars. Always check the label or make your own keto-friendly sauces.
Variations on Keto Chicken Wings
One of the best things about chicken wings is their versatility. Here are a few keto-friendly variations to mix things up:
Keto BBQ Wings: Make your own keto BBQ sauce by combining tomato paste, apple cider vinegar, smoked paprika, and a keto-friendly sweetener like erythritol.
Keto Garlic Parmesan Wings: Toss the baked wings in a mix of melted butter, garlic powder, and freshly grated parmesan for a cheesy, savory delight.
Buffalo Wings: After baking, toss your wings in a combination of melted butter and hot sauce for that classic buffalo wing experience.
Lemon Pepper Wings: Coat the wings in lemon juice and black pepper before baking for a tangy and zesty twist.
How to Store and Reheat Keto Chicken Wings
If you have leftovers (which may be unlikely!), here’s how to store them properly:
- In the Fridge: Store cooked wings in an airtight container in the fridge for up to 4 days.
- In the Freezer: For longer storage, place the wings in a freezer-safe bag and freeze for up to 3 months.
Reheating Tips:
- To reheat your wings while keeping them crispy, bake them at 375°F for about 10-15 minutes until heated through. Avoid microwaving as it will make the wings soggy.
Recipe FAQs
Can I use frozen chicken wings?
Yes, you can! Just make sure to fully thaw and dry them before applying the baking powder and seasoning to ensure crispiness.
Can I make keto wings without baking powder?
While baking powder helps achieve the crispiest texture, you can still make delicious wings without it. Simply pat the wings dry and bake at a higher temperature, like 425°F.
What dipping sauces are keto-friendly?
Great keto options include ranch, blue cheese, garlic butter, and sugar-free buffalo sauce. Always avoid sauces with added sugars like traditional BBQ or sweet chili sauce.
How many carbs are in keto chicken wings?
Plain chicken wings with no sauce contain 0 carbs. When adding sauces or seasoning, check for hidden sugars, but most keto-friendly versions will keep the carb count minimal (around 1-2g per serving).
Keto Chicken Wings Oven Baked
Keto Chicken Wings Oven Baked - These low carb keto chicken wings are crispy, flavorful, and satisfying appetizer for a weeknight dinner, game day snack, or even as a party appetizer.
Ingredients
- 3 pounds party chicken wings
- 2 tsp baking powder (not baking soda!)
- ¼ tsp smoked paprika
- 1 tsp salt
- ½ tsp garlic powder
- ¼ tsp ground black pepper
- Avocado oil spray
Instructions
- Prep ahead (optional but recommended): If you have time, spread the wings on a baking sheet lined with paper towels and refrigerate them uncovered for at least 1 hour (or overnight). This helps dry out the skin for maximum crispiness!
- Preheat the oven to 250°F. Line a baking sheet with foil or parchment paper and place a wire rack on top.
- Spray the rack with avocado oil (or rub it generously with oil).
- Pat dry the wings with paper towels. Make sure they’re as dry as possible—this step is key for crispy skin.
- Mix the seasoning: In a small bowl, combine baking powder, salt, garlic powder, smoked paprika, and black pepper.
- Coat the wings: Toss the wings in the seasoning mix until evenly coated.
- First bake: Arrange the wings in a single layer on the wire rack. Bake on the lower rack for 30 minutes.
- Crisp up: Increase the oven temperature to 425°F. Once preheated, bake the wings on the center rack for another 40-45 minutes, until golden brown and crispy.
- Serve: Let the wings cool for 5 minutes. Enjoy them as-is, or toss them in your favorite keto-friendly sauce!
Notes
Garlic Parmesan Variation (Best Version!)
- Melt 6 tbsp butter and mix in 1 tbsp minced garlic, ¼ tsp garlic powder, ¼ cup grated Parmesan, 1 tbsp chopped parsley, and 1 tsp lemon zest (optional).
- Toss the wings in this sauce, saving ¼ cup for dipping.
- Pro tip: Mix the reserved sauce with ¼ cup avocado mayo for a delicious garlic parmesan dipping sauce!
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 650Total Fat: 26gCarbohydrates: 4gFiber: 1gProtein: 58g
Chickenrecipes.blog, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although allchickenrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.
Final Thoughts
These oven-baked keto chicken wings are a game-changer for anyone on a low-carb or ketogenic diet. Not only are they simple to make, but they’re also loaded with flavor and texture. Whether you like them spicy, cheesy, or tangy, you’ll never feel like you’re missing out while enjoying these wings.
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