Baked Keto Chicken Wings

Why You’ll Love This Recipe

These chicken wings are baked instead of fried, making them a healthier yet still crispy option. They’re keto-friendly, gluten-free, and versatile enough to pair with any sauce or dry rub you love. Best of all, they’re easy to prepare and require minimal ingredients, making them a go-to recipe for weeknight meals or entertaining.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Chicken wings (drumettes and flats)
• Baking powder (aluminum-free)
• Garlic powder
• Onion powder
• Paprika
• Salt and pepper
• Optional sauces: buffalo sauce, garlic parmesan, or sugar-free barbecue sauce

Directions

1. Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper and place a wire rack on top.
2. Pat chicken wings dry with paper towels to remove excess moisture.
3. In a large bowl, toss wings with baking powder, garlic powder, onion powder, paprika, salt, and pepper until evenly coated.
4. Arrange wings on the wire rack in a single layer.
5. Bake for 40–45 minutes, flipping halfway, until wings are golden brown and crispy.
6. Toss wings in your favorite keto-friendly sauce or serve plain with dipping sauces.

Servings and timing

This recipe makes about 4 servings.
Preparation time: 10 minutes
Cooking time: 45 minutes
Total time: 55 minutes

Variations

• Toss with buffalo sauce for classic hot wings.
• Coat with garlic butter and Parmesan for a savory twist.
• Use lemon pepper seasoning for a zesty flavor.
• Try sugar-free barbecue sauce for a smoky taste.
• Add cayenne pepper or chili flakes for extra heat.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or air fryer at 375°F (190°C) for 8–10 minutes to restore crispiness. Avoid microwaving, as it makes the skin soggy.

FAQs

Why use baking powder on chicken wings?

Baking powder helps draw out moisture and creates extra-crispy skin in the oven.

Can I use frozen wings?

Yes, but thaw them completely and pat dry before baking for best results.

Are chicken wings keto-friendly?

Yes, wings are naturally low in carbs and high in fat, making them perfect for keto.

Do I need a wire rack?

It helps air circulate for crispier skin, but you can bake directly on parchment paper if needed.

Can I make these in an air fryer?

Yes, cook at 400°F (200°C) for 20–25 minutes, shaking halfway through.

What sauces are keto-friendly?

Buffalo sauce, garlic Parmesan, or sugar-free barbecue sauce work well.

How do I make them spicier?

Add cayenne pepper, chili flakes, or extra hot sauce.

Can I meal prep baked wings?

Yes, bake ahead and reheat in the oven or air fryer before serving.

How do I know when wings are done?

The internal temperature should reach 165°F (74°C), and the skin should be crispy.

Can I double this recipe?

Yes, just use two baking sheets and rotate them halfway through cooking.

Conclusion

Baked keto chicken wings are crispy, delicious, and perfect for anyone following a low-carb lifestyle. With simple seasonings and the right baking method, you’ll get golden, crunchy wings every time. Serve them with your favorite keto-friendly sauces, and you’ve got a crowd-pleasing appetizer or main dish that’s both healthy and satisfying.

Baked Keto Chicken Wings

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Baked keto chicken wings are crispy, flavorful, and low in carbs, making them perfect for a healthy appetizer, snack, or dinner. Coated in simple seasonings and baked to golden perfection, these wings are a must-try for anyone following a keto or low-carb lifestyle.

• Author: Laura
• Prep Time: 10 minutes
• Cook Time: 45 minutes
• Total Time: 55 minutes
• Yield: 4 servings
• Category: Appetizer, Main Dish
• Method: Baking
• Cuisine: American

Ingredients

1. 2 lbs chicken wings (drumettes and flats)
2. 1 tablespoon baking powder (aluminum-free)
3. 1 teaspoon garlic powder
4. 1 teaspoon onion powder
5. 1 teaspoon paprika
6. 1 teaspoon salt
7. 1/2 teaspoon black pepper
8. Optional sauces: buffalo sauce, garlic Parmesan, or sugar-free barbecue sauce

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Instructions

Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper and place a wire rack on top.

1. Pat chicken wings dry thoroughly with paper towels to remove moisture.
2. In a large bowl, toss wings with baking powder, garlic powder, onion powder, paprika, salt, and pepper until evenly coated.
3. Arrange wings in a single layer on the wire rack, making sure they’re not touching.
4. Bake for 40–45 minutes, flipping halfway through, until golden brown and crispy.
5. Optional: Toss hot wings in your preferred keto-friendly sauce before serving.
6. Serve immediately with dipping sauces or celery sticks if desired.

Notes

• Use baking powder, not baking soda—aluminum-free is best for flavor.
• For extra crispy wings, let them air-dry uncovered in the fridge for a few hours before baking.
• Add cayenne or chili flakes for extra heat.
• Try lemon pepper seasoning or garlic butter for variety.
• Wings are done when they reach an internal temperature of 165°F (74°C).

Nutrition

• Serving Size: 1 serving
• Calories: 320
• Sugar: 0g
• Sodium: 680mg
• Fat: 22g
• Saturated Fat: 6g
• Unsaturated Fat: 14g
• Trans Fat: 0g
• Carbohydrates: 1g
• Fiber: 0g
• Protein: 28g
• Cholesterol: 105mg