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    Home » Main course

    Easy keto chicken wings

    Published: Jun 1, 2021 · Updated: Jun 26, 2021 by Anna · This post may contain affiliate links · This blog generates income via ads ·

    Jump to Recipe

    Crispy and flavorful, this easy keto chicken wings recipe with parmesan and garlic is a gluten-free dish that anyone can make within 50 minutes. 

    A bowl with baked chicken wings garnished with freshly chopped cilantro, a small bowl with white dipping sauce on the side.
    Jump to:
    • Ingredients and substitutes
    • Step by step directions
    • Serving ideas
    • Carbs in keto chicken wings
    • FAQ
    • More low carb recipes
    • Recipe

    Ingredients and substitutes

    Chicken wings - If you use frozen wings, make sure that you thaw them overnight in the fridge and pat dry with a paper towel before coating them in baking powder and seasoning. 

    Baking powder - To make crispy oven-baked wings, we need to coat them in aluminum-free baking powder before baking. You CANNOT substitute it with baking soda.

    Parmesan cheese - Use good quality grated parmesan cheese.

    Garlic - I highly recommend using fresh garlic instead of garlic powder. Also, you don’t want to use garlic powder because it can burn under the broil.

    Butter - Use unsalted butter of good quality. This will help the garlic and parmesan stick to the chicken before broiling. Alternatively, you can use olive oil with a mild flavor to avoid a bitter aftertaste.

    Step by step directions

    Preheat the oven to 400F (205C). Spray a baking tray with oil and place on top of a baking sheet lined with parchment paper or foil.

    Pat the chicken dry with a paper towel and add it to a large mixing bowl. Then, add baking powder, salt, and pepper and toss until all chicken wings are coated in the dry ingredients.

    Place the chicken wings on a baking tray and bake for around 40-45 minutes or until crisp and cooked through.

    4 images collage picture showing how to make parmesan garlic keto chicken wings.

    Meanwhile, mix the butter, garlic, and parmesan cheese in a large bowl. When the chicken is done baking, remove it from the oven and place it into the bowl with the mixture. Toss well.

    Place the chicken back onto the tray. If some parmesan mixture is left in the bowl, spoon it out and spread between the chicken wings. Broil for 5 minutes. Serve our garlic parmesan chicken while hot with some blue cheese dressing and a side dish of your choice.

    Serving ideas

    These garlic parmesan wings are great to serve with some creamy dipping sauce. You can always use a simple sour cream dressing with a pinch of salt and pepper or make this BLUE CHEESE DIP, or my favorite RANCH DIP. As for the side dishes, my parmesan chicken wings will become a great low carb keto main dish that you can serve with KETO COLESLAW or KETO BROCCOLI SALAD.

    Baked chicken drumette garnished with chopped cilantro in a bowl with creamy dipping sauce, more wings and drumettes on the background.

    Carbs in keto chicken wings

    You can split this keto-friendly low carb chicken recipe into 6 portions. Each serving will have around 2g net carbs per serving.

    FAQ

    How do you know when chicken wings are done baking?

    When the inner temperature reaches 165F (75C). You can also take one wing out from the oven after baking for 40 minutes at 400F, prick it with a knife, and press. If the juices come out clear, it’s fully cooked. If the liquids have any pink tint, let the chicken bake for an additional 5-10 minutes.

    How long do keto chicken wings last in the fridge?

    Stored in the fridge an air-tight container, they will last for up to 4 days.

    How does baking powder make chicken wings crispy?

    Baking powder added on top of chicken skin creates an alkaline environment, which helps to break down proteins faster in the skin and browns it faster. Additionally, lots of CO2 bubbles created by the baking powder create a crackling effect on the chicken skin, which makes it extra crispy.

    A hand holding one baked chicken drumette garnished with chopped cilantro and dipped in a white dipping sauce.

    More low carb recipes

    BAKED KETO BUFFALO WINGS

    SLOW-COOKED CHIPOTLE CHICKEN DRUMSTICKS

    KETO ORANGE CHICKEN

    KETO CHICKEN ALFREDO

    Recipe

    Close up shot of a bowl with baked parmesan garlic chicken wings, a small bowl with creamy dipping sauce on the side.

    Easy keto chicken wings

    Crispy and flavorful, this easy keto chicken wings recipe with parmesan and garlic is a gluten-free dish that anyone can make within 50 minutes.
    5 from 1 vote
    Print Pin Rate
    Course: Dinner
    Cuisine: American
    Keyword: Gluten-free chicken wings, Keto chicken dinner, Keto party food, Keto wings
    Prep Time: 10 minutes
    Cook Time: 40 minutes
    Total Time: 50 minutes
    Servings: 4 servings
    Calories: 411kcal

    Ingredients

    • 2 lb. 1 kg chicken wings cut into drumettes and flats, then patted dry with a paper towel
    • 1 tablespoon aluminum-free baking powder not baking soda
    • Salt to taste
    • Black pepper to taste
    • 4 tablespoon 55g unsalted butter melted
    • 2 clove garlic pressed
    • ½ cup 35g parmesan cheese grated

    Instructions

    • Preheat the oven to 400F (205C). Spray a baking tray with oil and place on top of a baking sheet lined with parchment paper or foil.
    • In a large mixing bowl, place the chicken, baking powder, salt, and pepper. Toss until all chicken wings are coated in the dry ingredients.
    • Place the chicken wings on a baking tray and bake for around 40-45 minutes or until crisp and cooked through.
    • Meanwhile, mix the butter, garlic, and parmesan cheese in a large bowl. When the chicken is done baking, remove from the oven and place into the bowl with the mixture. Toss well.
    • Place the chicken back onto the tray. Spoon out any parmesan mixture left in the bowl and spread it between the chicken wings. Broil for 5 minutes and serve while hot.

    Notes

    NET CARB: 2g
    Store in an air-tight container in the fridge for up to 4 days.
    Nutrition Facts
    Easy keto chicken wings
    Amount Per Serving (1 serving)
    Calories 411 Calories from Fat 270
    % Daily Value*
    Fat 30g46%
    Potassium 329mg9%
    Carbohydrates 2g1%
    Protein 31g62%
    Vitamin A 334IU7%
    Calcium 207mg21%
    Iron 1mg6%
    * Percent Daily Values are based on a 2000 calorie diet.

    This website, https://heretocook.com, offers nutritional information for recipes contained on this site. This information is provided as a courtesy and should not be construed as a guarantee. This information is a product of online calculators such as Cronometer.com and MyFitnesPal.com

    Tried this recipe?Mention @heretocook or tag #heretocook!
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    Comments

    1. Lia

      June 20, 2021 at 11:38 am

      5 stars
      These chicken wings are so good!

      Reply
      • Anna

        June 20, 2021 at 8:15 pm

        Glad that you liked the recipe!

        Reply

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    Hey there! My name is Anna and I am here to cook healthy meals that taste delicious. Here you’ll find low carb high fat, keto, paleo recipes for any occasion! Read More

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