This keto chicken wings recipe will give you extra crispy wings with the perfect seasoning blend! The skin is crisp and crackly, and the wings turn out meaty and tender. They're so tasty plain right out of the oven, but you can also prep a delicious lineup of sauces for both tossing and dipping!
I think we all can agree that chicken wings are game day essentials. And as an aficionado of party snacks, I definitely support a snack-y game day gathering. Especially when there are wings present. This keto chicken wing recipe is my go-to!
However, baked chicken wings offer an easy method for preparing a large batch, and in the case of party wings, I'm of the belief (as you might be too), that the more the better.
This recipe is both easy to prep and scale. Baking them yields crisp skin without frying, which means you can save time and save yourself the anxiety of dealing with a hot pan of splashing grease. Big win, right there.
The low carb chicken wings pictured are tossed in my garlic parmesan wing sauce. It's garlic-y and buttery and studded with fresh Parmesan cheese.
Of course you can't go wrong with a spicy hot sauce or buffalo sauce and blue cheese dressing on the side, either.
why this recipe works
This particular baking method- a very low temperature to start- allows the fat under the skin to render. Then baked at a higher temp for the rest of the cook time, the skin crisps beautifully, similar to fried chicken.
I have stumbled across several recipes and long, scientific explanations over the years that go in depth into why this works, and while I can't remember all of the details, the tips stuck with me. I do know that it achieves crackly, crispy chicken wings.
These low-carb chicken wings are:
- Tender and juicy with the crispiest skin! A little baking powder is the secret ingredient. I use this trick in my air fryer chicken wings recipe and my crispy chicken thighs (also in the air fryer).
- Keto diet friendly and gluten free. There's no flour or breading of any sort! Just a few simple spices are all you need. Finish with a sauce or enjoy them plain.
- Easy to prepare and scale. Feeding a crowd? Doubling the recipe is simple to do.
To make these crispy keto chicken wings, you will need:
- chicken wings and drumettes
- oil spray
- aluminum-free baking powder (NOT BAKING SODA. Make sure it's aluminum free baking powder, otherwise your wings will have a slight metallic taste.)
- garlic powder
- smoked paprika
- black pepper
- your favorite wing sauce (optional, but I highly recommend these with my garlic parm wing sauce recipe that I'm sharing below)
an easy keto chicken wings recipe
This is a super simple recipe and the absolute best way to get crisp, crackly, chicken skin! Here's a look at the steps. Be sure to view the printable recipe card at the bottom of the page.
Hours before you begin: If you have time or you're thinking in advance, allow your chicken wings to sit uncovered in the refrigerator for at least 1 hour, preferably overnight. This allows the chicken skin to dry out.
You can certainly skip this step, and I often do, but be sure to dry the wings with a paper towel really well. Dry skin will result in crispy skin so this is extra important.
When ready to prepare: Line a baking sheet with aluminum foil or parchment paper and set a baking rack on top. Preheat the oven to 250°F.
Combine all of the seasonings in a small bowl to make the dry rub. Toss the wings with the seasonings in a large bowl.
Place wings on the wire rack in a single layer. Transfer to the preheated oven and bake at the low temperature for 30 minutes on the lower bottom oven rack.
Remove from the oven, increase the oven temp to 425°F. When preheated, return the wings to the oven, this time in the center rack. Bake for 40-45 minutes or until the chicken skin is golden brown and crispy.
Remove and serve, or transfer them to a large mixing bowl to toss in your favorite wing sauce.
for garlic parmesan chicken wings
When it comes to keto wings, this is one of my favorite homemade sauces and it's so easy to prepare.
Combine all of the ingredients in a dish. Reserve ¼ cup of the sauce (you'll use this for dipping). When the wings are done baking, toss them in sauce, sprinkle with extra parmesan or parsley, and dig in!
To make the garlic parmesan dipping sauce, simply whisk the reserved butter sauce with ¼ cup avocado oil mayonnaise.
for keto buffalo chicken wings
Prepare the wings as follows and toss in your favorite buffalo sauce! Homemade sauce or store-bought both work well (I like Primal Kitchen's sauces - they're low in carbs and made with clean ingredients).
Start with about ⅓ cup and increase as needed. To caramelize the sauce on the wings, set them on the grill, under a hot broiler, or even in the air fryer basket for a few minutes! Serve with plenty of blue cheese or ranch dressing on the side.
tips for the best results
- It's important to use a baking rack or baking tray. This allows hot air to circulate around and under the keto wings and will give you the best results. Also, since the fat under the skin renders, it will drip off and into the pan below.
- The cooking time will vary slightly, depending on your oven and how crispy you want them. I've found that 40-45 minutes results in a nice, golden brown color. For wings a tad darker, continue baking for about 5 more minutes. If you bake them too long, they will lose that tenderness and become slightly chewy.
- Cooked chicken should have an internal temperature of 165°F. You shouldn't have any problem with the chicken reaching that temperature during the bake time.
- I recommend spraying the baking rack with avocado oil spray or rubbing a little bit of avocado or olive oil on it, otherwise the chicken skin will stick.
- Small chicken wings and legs are usually labeled "chicken wings and drumettes", "party wings" or "chicken flats and drumettes" when you purchase them in the meat section of the grocery store. They are small because they are the cut up portions of a full chicken wing. This recipe is for that size, aka the smaller, snacking size. Whole chicken wings are a lot larger, and if you choose to use those without cutting them into portions, you will need to bake them longer.
- If you have any remaining keto chicken wings (is there such a thing as leftover party wings!?), store them in an airtight container in the refrigerator for up to five days.
frequently asked questions
This... depends. While there are lots of options that are technically low in carbs and "keto-friendly," many store-bought sauces contain high-inflammatory oils, preservatives, artificial sweeteners, food dyes and other not-so-great ingredients. If you want to avoid those, select "cleaner" brands (Primal Kitchen is a good one!) or make your own wing sauce!
When it comes to flavors, hot sauces or butter-based sauces like buffalo sauce or garlic parmesan are good options. Sweeter, stickier sauces made with natural sweeteners are ideal. Dipping sauces like this easy ranch dressing are definitely keto-friendly.
This keto chicken wings recipe tastes just like fried chicken wings! While they're oven-baked instead of fried, you can definitely use these tips if you prefer pan-frying or air-frying the wings. As long as the wings are prepared with seasonings only and no added breading, they are usually low-carb diet friendly.
This easy keto chicken wings recipe will give you juicy, flavorful and crispy chicken wings that are bound to disappear quickly!
If you give this recipe a try and love it too, let me know with a star rating or comment below! Or tag @stemandspoon on Instagram.
you might also love...
- Keto bacon-wrapped jalapeño poppers are another party snack fave! They have a creamy, herb-y filling packed into a spicy roasted pepper that's all tucked beautifully inside crispy bacon.
- This creamy, keto spinach dip is dangerously good! Make it once and it'll become frequently requested (I'm speaking from personal experience)
- Tangy citrus slaw is crisp, fresh and flavorful. Enjoy it as a salad, side or piled into sliders or tacos, there's really so much this simple slaw can do!
- 3 pounds chicken wings (wingettes and drumettes or "party wings")
- avocado oil spray (or oil for the baking rack)
- 2 teaspoons aluminum-free baking powder (NOT baking soda)
- 1 teaspoon salt
- ½ teaspoon garlic powder
- ¼ teaspoon smoked paprika
- ¼ teaspoon ground black pepper
- Before you begin: If you have time and are planning ahead, spread the chicken wings out on a baking sheet lined with paper towels. Leave them uncovered in the refrigerator for at least 1 hour, preferably overnight. This helps the chicken skin to dry out.
- Preheat the oven to 250°F. Line a baking sheet with aluminum foil or parchment paper. Place a baking rack on top and spray it with oil spray (or generously rub oil on the rack- this prevents the chicken from sticking).
- Pat dry the chicken wings with paper towels. It is important that they are as dry as possible. This will yield the crispiest chicken skin.
- In a small dish, mix together the baking powder (NOT baking soda), salt, garlic powder, smoked paprika and ground black pepper.
- Place the wings in a large bowl and toss them with the baking powder/seasoning mixture until they are evenly coated.
- Place the wings on the wire rack in a single layer. It is okay if they are somewhat close to each other.
- Transfer to the lower rack of the oven and bake for 30 minutes.
- Remove from the oven and increase the oven temperature to 425°F. When preheated, return the wings to the oven, placing the baking sheet on the center rack. Bake for 40-45 minutes or until the chicken skin is golden brown and crispy.
- Remove and let cool for 5 minutes. Enjoy plain or toss the wings in your favorite wing sauce (see "notes" for my garlic parmesan sauce recipe).
- Make sure to use aluminum-free baking powder. Baking soda is NOT a substitute. If your baking powder is not aluminum free, your wings will likely turn out with a slight metallic taste, which is just one of the reasons I always opt for aluminum-free. Bob's Red Mill has a good one, it's linked above in the ingredient list.
- Propping the wings on a baking rack allows hot air to circulate and the rendered chicken fat to drip to the bottom pan below. For crispy chicken skin, this will give you the best results.
- A bake time of 40-45 minutes will give you golden brown wings. For wings a tad darker, continue baking for about 5 more minutes. If you bake them too long, they will become chewy and less tender.
- Store leftover wings in an airtight container in the refrigerator for up to five days.
to make garlic parmesan wings
- In a small dish, melt 6 tablespoons butter or ghee. Mix in 1 tablespoon minced garlic, ¼ teaspoon garlic powder, ¼ cup freshly-grated Parmesan cheese, 1 tablespoon chopped flat-leaf parsley and 1 teaspoon lemon zest (optional).
- Reserve ¼ cup of the mixture to make the dipping sauce.
- Use the remaining sauce to toss the baked chicken wings in.
- To make a dipping sauce with the reserved garlic parmesan sauce, mix it with ¼ cup avocado mayo.
Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 646Total Fat: 25.2gSaturated Fat: 6gCholesterol: 303mgSodium: 293mgCarbohydrates: 0gFiber: 0gSugar: 0gProtein: 98g
This nutritional information is approximate and is provided for convenience as a courtesy.