Keto Recipes

4 Ingredient Keto Chicken Wings

Learn how to make these easy keto chicken wings made with only 4 ingredients. These are some amazingly crispy chicken wings and you’ll want to make the more than once. 

keto chicken wings

Secret ingredient to make chicken wings crispy

For these wings to be super crispy, I used a secret ingredient that makes these wings special. This ingredient is baking powder. 

How baking powder makes crispy keto wings?

Baking powder is a leavening agent that is usually used in baking goods. The baking powder is a mix of cream of tartar, sodium bicarbonate, and cornstarch. When mixed with salt and used as a chicken coating, it dries up the chicken, actually just the skin, leaving the chicken super crispy. This happens because the baking powder raises the chickens pH, allowing the peptides bond to break down, and that results in the crispy skin.

 

Can I eat chicken wings on keto?

Yes, you can eat chicken wings on keto. Chicken wings, like every other cut of chicken, contains 0 grams of carbs. This means you can enjoy wings on this lifestyle with no guilt as long as they’re cooked with keto friendly ingredients.  

How many carbs are in a chicken wing?

It is important to note that raw chicken wings, like other cuts of chicken contain 0 carbs. However, once you’ve added in other ingredients and seasoning, the carbs may change. For this recipe, each chicken wing contains 3.1 grams of carbs.

Tips for making crispy chicken wings

  • Not all baking powders are equal. Baking powder that contains aluminum will give a slightly bitter taste, so make sure to find one that is aluminum free. I recommend this aluminum free baking powder
  • If you do not want to use baking powder, you can go with starch instead.
  • Resting time is important here – make sure your chicken rests at least for 4 hours. Ideally 8 hours.

Ingredients

  • 8 chicken wings
  • 2 tsp baking powder, aluminum-free
  • Salt and pepper, to taste
  • 1 tsp garlic powder

How to make keto chicken wings

To make these wings, gather your ingredients in one place.

Pat dry chicken wings and in a bowl, combine the baking powder, salt, pepper, and garlic powder.

Coat the chicken wings with the prepared mixture and refrigerate the wings for 4 hours.

Turn on your oven at 350 F. Place your wings on a baking sheet and bake for 20 minutes. 

low carb chicken wings

Serve these easy keto chicken wings warm.

 

How to make in an air fryer

To make these wings in an air fryer, simply spray the air-fryer basket with cooking spray. Set the air-fryer to 360F and cook for 12 minutes, then flip the wings with tongs and cook for 12 minutes more. Flip the wings again, increase the heat to 390 degrees F and cook until the outsides are extra-crispy, about 6 minutes more.

 

How to make pan fried keto chicken wings

To make pan fried keto wings, heat a large skillet over medium-high heat. Spray with cooking oil and add wings. Cook the wings for 5 minutes. Flip and cook for 3-4 minutes. Serve warm.

 

How to store

These keto wings can be stored in a fridge up to 3 days in an airtight container. You can also freeze these. Place the wings in a zip-lock bag and freeze for 3 months. Thaw, and reheat in an oven, at 375F for 20-25 minutes.

 

What to serve with low carb chicken wings

You can serve these low carb wings with just about anything that is keto friendly. Some ideas include:

Keto dipping sauces for chicken wings

For this recipe, I only used garlic powder and served with some dill and sour cream and sriracha sauce on the side. However, you can also do other keto sauces and flavors as well: These are some ideas you can consider:

  • Buffalo sauce for some yummy buffalo wings
  • Add in some teriyaki sauce for some teriyaki wing
  • Spicy garlic sauce for some spicy wings
  • Use some cheese sauce for some cheesy wings

More keto wings recipes

 

4 Ingredient Keto Chicken Wings

4 Ingredient Keto Chicken Wings

Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 15 minutes
Additional Time: 4 hours
Total Time: 4 hours 25 minutes

Learn how to make these easy keto chicken wings made with only 4 ingredients. These are some amazingly crispy chicken wings and you’ll want to make the more than once. 

Ingredients

  • 8 chicken wings
  • 2 tsp baking powder, aluminum-free
  • Salt and pepper, to taste
  • 1 tsp garlic powder

Instructions

    1. To make these wings, gather your ingredients in one place.
    2. Pat dry chicken wings and in a bowl, combine the baking powder, salt, pepper, and garlic powder.
    3. Coat the chicken wings with the prepared mixture and refrigerate the wings for 4 hours.
    4. Turn on your oven at 350 F. Place your wings on a baking sheet and bake for 20 minutes. 
    5. Serve these easy keto chicken wings warm.
Nutrition Information:
Yield: 4 Serving Size: 2 wings
Amount Per Serving: Calories: 131Total Fat: 9.3gSaturated Fat: 2.6gCholesterol: 45mgSodium: 43mgCarbohydrates: 0.5gNet Carbohydrates: 0.4gFiber: 0.1gSugar: 0.2gProtein: 10.8g

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