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.
Servings: 4 serves
Calories: 377kcal
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
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.
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