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.
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.
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.
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.
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.
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.
Stored in the fridge an air-tight container, they will last for up to 4 days.
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.
More low carb recipes
Easy keto chicken wings
- 2 lb. 1 kg chicken wings cut into drumettes and flats, then patted dry with a paper towel
- 1 tbsp aluminum-free baking powder not baking soda
- Salt to taste
- Black pepper to taste
- 4 tbsp 55g unsalted butter melted
- 2 clove garlic pressed
- ½ cup 35g parmesan cheese grated
- 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.
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