Easy Keto Chicken Wings

The CRISPIEST Keto Chicken Wings

These keto wings are baked not fried. Served with a Chinese glaze and dipping sauce this is the perfect buffalo wings alternative.

You will be surprised to know it is not flour or frying that gives you the glassiest, crispy chicken skin wings. The secret ingredient is baking powder and salt. Yep, that stuff that is in just about every household the world over. Trust me this is the BEST baked crispy chicken wing recipe!

Related recipes: Blue Cheese Dressing / Lemon Pepper Wings

The Ingredients

Scroll to the recipe card for the full list of ingredients to make these delicious crispy low carb chicken wings recipe.

Chicken wings – cut the wings at the joints. Freeze the wing tips for broth or to use in a pho broth. Substitute chicken drumsticks or turkey wings.

Garlic Powder, onion powder and Chinese Five-Spice – these all add a Chinese-inspired flavour to the chicken wings. If you only have garlic salt or onion salt, reduce the amount so the wings aren’t too salty.

Baking powder – use only aluminium free baking powder. Some baking powders can be very bitter if you use aluminium free baking powder grab Bob’s Red Mill. It is seriously my go-to baking powder.

Gold sweetener – to make this a keto chicken recipe I have used a sugar-free sweetener. I use Sukrin Gold granular sweetener. You can use any brown or gold sweetener in this recipe.

Sugar-free tomato sauce (ketchup) – make your own or use your favorite brand. I make mine my own sugar-free ketchup.

Chili Garlic Sauce – I use Hoy Fung Chili Garlic Sauce. It has no sugar added.

Soy sauce – use a gluten-free soy sauce. Substitute with gluten-free tamari, or Vegemite is pretty awesome too! Another keto friendly, soy sauce alternative is coconut aminos.

Apple Cider Vinegar – adds acid to the sauce and breaks down the sweetness. Substitute rice wine vinegar, or coconut vinegar.

How To Make Them

Here is all you need to know to make these easy keto chicken wings. If you want to know how to bake them in an air fryer scroll down to the recipe card.

Step 1. Preheat oven to 220℃ fan/240°C static/475°F. Line a large baking tray with parchment.

Step 2. Cut each wing at the joints, discarding tips (or use for broth). Combine baking powder, garlic powder, onion salt, and five-spice in a bag or large bowl. Toss chicken wings in seasoning to evenly coat.

Step 3. Place wings in a single layer onto a lined baking sheet. Bake for 40-50 minutes, turning halfway and bake until wings are golden and crispy.

Step 4. Meanwhile prepare sauce; place sauce ingredients into a saucepan over medium-high heat. Cook stirring until the sauce reduces and becomes thick. Adjust the flavours if you want it sweeter or spicier.

Step 5. Toss wings in sauce and serve with a sprinkle of green onions, toasted sesame seeds, and red chilli slices.

Our Most Asked Questions

More Awesome Keto Recipes

Here are just a few more keto-friendly recipes you might tlove.

1. Easy Lemon Gremolata
2. Smoky Ranch Chicken Salad
3. Tandoori Chicken Oven Baked
4. Keto Chicken Enchiladas
5. Keto Ranch Dressing

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Easy Keto Chicken Wings

Deliciously crispy keto chicken wings smothered in an Asian-inspired Sweet & Spicy Sauce. Simple, easy and low in carbs, these are the perfect party dish or midweek meal. They are so versatile and a dish that everyone loves.

4.99 from 59 votes!

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Prep Time: 10 minutes mins

Cook Time: 40 minutes mins

Total Time: 50 minutes mins

Course: Lunch or Dinner

Cuisine: Chinese

Diet: Diabetic, Gluten Free

Recipe Category: Low Carb

Calories: 377kcal

Author: Megan Ellam

Servings: 4 serves

MetricUS Customary

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Ingredients

• ▢ 1 kg (2lb) chicken wings
• ▢ 1 tablespoon baking powder see notes
• ▢ 1 teaspoon garlic powder
• ▢ 1 teaspoon onion salt
• ▢ ½ teaspoon Chinese five-spice

SWEET AND SPICY SAUCE

• ▢ 3 tablespoons gluten free Tamari or gluten free soy
• ▢ 3 tablespoons apple cider vinegar
• ▢ 3 tablespoons brown sweetener
• ▢ 3 tablespoon sugar free ketchup
• ▢ 2 tablespoons butter
• ▢ 2 tablespoons chilli ginger sauce

Metric – US Customary

Instructions

CONVENTIONAL METHOD

• Preheat oven to 220℃ fan/240°C static/475°F. Line a large baking tray with parchment.
• Cut each wing at the joints, discarding tips (or use for broth). Combine baking powder, garlic powder, onion salt, and five-spice in a bag or large bowl. Toss chicken wings in seasoning to evenly coat.
  1 kg (2lb) chicken wings, 1 tablespoon baking powder, 1 teaspoon garlic powder, 1 teaspoon onion salt, ½ teaspoon Chinese five-spice
• Place wings in a single layer onto baking tray. Bake 40-50 minutes, turning halfway and bake until wings are golden and crispy.
• SAUCE Meanwhile prepare sauce; place sauce ingredients into a saucepan over medium-high heat. Cook stirring until the sauce reduces and becomes thick. Adjust the flavours if you want it sweeter or spicier.
  3 tablespoons gluten free Tamari, 3 tablespoons apple cider vinegar, 3 tablespoons brown sweetener, 3 tablespoon sugar free ketchup, 2 tablespoons butter, 2 tablespoons chilli ginger sauce
• SERVE Toss wings in sauce and serve with a sprinkle of green onions, toasted sesame seeds, and red chilli slices.

THERMAL METHOD

• FOLLOW steps 1-3 above
• SAUCE place all ingredients into mixer; cook 12 min/120°C/speed 2/cap off. Set aside to rest.
  3 tablespoons gluten free Tamari, 3 tablespoons apple cider vinegar, 3 tablespoons brown sweetener, 3 tablespoon sugar free ketchup, 2 tablespoons butter, 2 tablespoons chilli ginger sauce
• SERVE Toss wings in sauce and serve with a sprinkle of green onions, toasted sesame seeds, and red chilli slices.

Notes

INGREDIENTS FOR BAKED CHICKEN WINGS

Fresh or frozen chicken wings can be used. Swap the wings with chicken drumsticks, chicken thigh fillets or tenderloins.

I use Bob’s Red Mill Baking Powder because it is aluminium free, and gluten free. You can make these keto chicken wings without baking powder if you prefer. They will still be crispy.

For the sauce, use oil instead of butter for dairy free if needed. The tamari can be replaced with gluten-free soy, Worcestershire, or Vegemite.

BAKED KETO CHICKEN WINGS

This keto chicken wings recipe can be made in the air fryer. They can be fried if you prefer or grilled on the barbecue.

To make air fryer chicken wings; place the seasoned wings into the air fryer basket and bake at 180°C / 360°F for 13 minutes, turn and bake for a further 13 minutes. Check the internal temp and increase the cooking time as needed until you have crispy chicken skin. You are after an internal temp of  74°C / 165°F.

STORAGE AND FREEZING

Store in an airtight container in the fridge for up to 4 days. These low carb wings can be frozen raw or cooked.

This recipe yields approximately 4 servings. The actual number of servings will depend on your preferred portion sizes. 

To calculate the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe by 4. The result will be the weight of one serving. 

Nutritional values shown are guidelines only. They are for 1 serving using the ingredients listed and are very keto-friendly.

 

 If you have any queries, or questions or are unsure of substitutions, please scroll up to the blog post for more information.

Your Own Notes

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Nutrition

Serving: 1serve | Calories: 377kcal | Carbohydrates: 3g | Protein: 25g | Fat: 28g | Saturated Fat: 10g | Cholesterol: 119mg | Sodium: 901mg | Potassium: 220mg | Fiber: 1g | Sugar: 1g | Vitamin A: 388IU | Vitamin C: 1mg | Calcium: 29mg | Iron: 2mg | Magnesium: 28mg | Net Carbs: 2g

Tried this recipe?Mention @meganellam or tag #madcreations!

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