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Crispy Keto Chicken Wings Recipe

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Keto chicken wings feature crispy baked wings with zero breading, coated in butter-based sauces. This low-carb recipe delivers restaurant-quality wings perfect for keto diets!

  • Total Time: 55 minutes
  • Yield: 4-6 servings (about 24 wing pieces) 1x

Ingredients

Scale

For the Wings:

  • 2-3 lbs chicken wings (drumettes and flats)
  • 1 tablespoon aluminum-free baking powder
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • ½ teaspoon garlic powder
  • ½ teaspoon paprika (optional)

For Buffalo Sauce (Choose One Flavor):

  • ½ cup butter, melted
  • ⅓ cup hot sauce (Frank’s RedHot)
  • 1 teaspoon garlic powder
  • Optional: ½ teaspoon cayenne for extra heat

For Garlic Parmesan Sauce:

  • ½ cup butter, melted
  • 4-6 cloves garlic, minced
  • ¾ cup freshly grated Parmesan cheese
  • 2 tablespoons fresh parsley, chopped
  • Salt and pepper to taste

For Dry Rub (No Sauce Option):

  • 1 tablespoon paprika
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 1 teaspoon cayenne
  • Salt and pepper to taste

Instructions

Prepare the Wings:

  1. Preheat Oven: Preheat oven to 425°F (220°C). Line a large baking sheet with aluminum foil and place a wire cooling rack on top. Spray rack generously with cooking spray or oil.
  2. Dry Wings Thoroughly: Pat chicken wings completely dry with paper towels. This is the MOST important step for crispy skin—any moisture prevents crisping. Let wings air-dry for 5-10 minutes if possible.
  3. Season Wings: In a large bowl, toss wings with baking powder, salt, pepper, garlic powder, and paprika if using. Ensure every wing is evenly coated with the baking powder mixture.
  4. Arrange on Rack: Place wings on the prepared rack in a single layer, ensuring they don’t touch each other. Space them out for maximum air circulation and even crisping.
  5. Bake: Bake for 45-50 minutes, flipping once halfway through (at about 22-25 minutes), until wings are golden brown, crispy, and reach an internal temperature of 165°F. For extra crispiness, broil for final 2-3 minutes, watching carefully.

Make Your Sauce:

  1. Buffalo Sauce: Melt butter in a small saucepan. Add hot sauce and garlic powder. Whisk together and remove from heat.
  2. Garlic Parmesan Sauce: Melt butter in a small saucepan. Add minced garlic and cook 1-2 minutes until fragrant. Remove from heat, stir in Parmesan and parsley.
  3. Dry Rub Option: Simply toss hot cooked wings with the dry rub spice mixture—no sauce needed!

Toss and Serve:

  1. Coat Wings: Transfer hot, crispy wings to a large clean bowl. Pour your chosen sauce over wings and toss thoroughly to coat every piece. For dry rub, toss wings with spice mixture.
  2. Serve: Transfer to serving platter and serve immediately while hot and crispy.

Notes

  • Pat wings COMPLETELY dry for maximum crispiness—this is crucial!
  • Use a wire rack for air circulation and all-around crisping.
  • Baking powder (NOT baking soda) is essential for crispy skin.
  • Most hot sauces are keto-friendly, but check labels for added sugar.
  • Wings are 0g net carbs before sauce; sauces add minimal carbs (buffalo: <1g per serving).
  • Store leftovers in refrigerator up to 3 days; reheat in oven to re-crisp.
  • Air fryer option: 380°F for 25-28 minutes, flipping halfway.

  • Author: Samantha Nelson
  • Prep Time: 10 minutes
  • Cook Time: 45 minutes
  • Category: Appetizer
  • Method: Baking
  • Cuisine: American
  • Diet: Gluten Free

Nutrition

  • Serving Size: 5-6 wing pieces with buffalo sauce
  • Calories: 465
  • Sugar: 0g
  • Sodium: 785mg
  • Fat: 38g
  • Saturated Fat: 16g
  • Unsaturated Fat: 20g
  • Trans Fat: 0g
  • Carbohydrates: 1g
  • Fiber: 0g
  • Protein: 30g
  • Cholesterol: 155mg