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#WingWednesday (or wing every day!) is super popular for the keto community because wings are naturally high fat and zero carb. But, you don’t have to keep eating the same flavors.
I rounded up some of my favorite crispy and saucy keto chicken wings recipes. You’ll find everything from classics like my air fryer buffalo wings and garlic Parmesan wings to newer combos like Keto “Honey” Sriracha and Crispy Mexican-Inspired.
Can you eat chicken wings on a keto diet?
And…why are keto folks so fascinated with chicken wings?
As you might know, keto is low-carb, moderate protein, and high fat way of eating. According to this food counter, a typical serving of chicken wings (~5 wings) with the skin has about 39 grams of fat. Plus, they are naturally carb-free.
So, wings are an easy choice if you’re following keto and want a relatively cheap main dish.
Why many keto-friendly chicken wings don’t have sauce:
If you’ve checked out lots of low-carb and keto-friendly wing recipes, then you’ll notice they don’t have lots of sauce.
The reason is that most sauces like BBQ are not low-carb. In fact, one of my favorite brands has 15g net carbs per serving, including 11g of sugar!
And, since a serving of most sauces is 2 tablespoons, most opt to have sauce-less, dry-rubbed or buffalo wings.
Top Tips for Crispy and Saucy Wings:
I am one of those people who orders her wings “extra crispy”. For me, having a crispy wing is necessary to hold up against the sauce. My strategies for having crisp chicken wings are:
- Use Baking Powder: When it comes to crispy chicken wing skin that doesn’t take forever at a bazillion degrees in the oven, you have to use baking powder. Baking Powder actually causes a reaction in the wing skin that forces the skin to rise, bubble and crisp. I find that one tablespoon of baking powder per lb of meat (~12 wings) is a good rule of thumb.
- Serve immediately: After you’ve spent the time to get your wings perfectly crispy, the best way to make them soggy is to let them sit in a bowl of sauce. I make my wing sauces separately and only pour the sauce on when I’m ready to eat. This way, the wings have all the flavors of the awesome sauce, but still, have that crunch!
Staples for Homemade Wing Sauces:
When it comes to creating keto-friendly sauces (especially those that are sweet), there are some essentials that I keep in my kitchen. I’m linking them below for convenience. Most are available on Amazon.
- Keto Sugar Replacement: There are a lot of all-natural sugar replacements, but they all are not the same. I love using this Erythritol Monk Fruit Blend because it measures just like actual sugar. Another less sweet option is this pure Erythritol from the same brand.
- Keto Brown Sugar Replacement: I prefer this one from Sukrin, but another option is this one from Swerve.
- Honey Replacement: I’ve used the Caramel Sauce or Maple (when the caramel flavor is out of stock). Each serving of these has just 1g net carb.
Basic Starter Recipes:
If you want wings without sauce, then try these Oven-Fried Chicken Wings. They take a little longer to make but are perfect when you are serving a large family or a crowd.
If you’re short on time, you can also try these Air Fryer Fried Wings. Both have similar ingredients, just different cooking methods.
Air Fryer Buffalo Wings – Dr. Davinah’s Eats
If you don’t have an air fryer or would like to make them in an Instant Pot or on the grill, then check out these Easy Keto Grilled Buffalo Wings and Instant Pot Buffalo Wings. Lastly, my recipe includes Frank’s hot sauce. However, if you prefer a more citrusy hot sauce, then these Skinny Valentina Hot Wings might be a perfect fit for you.
Keto “Honey” Sriracha Wings – Dr. Davinah’s Eats
Air Fryer Garlic Parmesan Wings – Dr. Davinah’s Eats
Mexican Inspired Chicken Wings – Chef Sous Chef
Keto Asian Chicken Wings – Dr. Davinah’s Eats
Thai Red Curry Chicken Wings – Dr. Davinah’s Eats
Easy Baked Teriyaki Wings – Low Carb Yum
Orange Harissa Chicken Wings with Ranch Tahini Dressing – Paleoish Krista
These have all the makings of a spicy and sweet wing! This recipe includes 1/2 of an orange, juiced. I know that oranges contain natural sugar, but the reality is that the amount used works out to less than 2g of carbs per serving. This recipe is also paleo and Whole30 compliant. If you’d like to just have a regular ranch dressing/dipping sauce, then feel free to use the recipe that I shared in this BLT Avocado Salad with Ranch Dressing.
BBQ Bacon Wrapped Keto Chicken Wings – How 2 Do Keto
There are a lot of tasty options for sugar-free BBQ Sauce. My personal favorite is Hickey from G.Hughes that’s available at Walmart.
Nando’s Chicken Wings – Recipe This
If I lived near a Nando’s I’d probably be there most days! Their chicken is amazing, even though it’s also super simple! These are made in an air fryer and include directions for your own homemade Nando’s marinade.
Lemon Garlic Grilled Chicken Wings – Paleo Running Momma
Salt and Vinegar Wings – Peace, Love & Low-carb
Dry Rubbed Chicken Wings:
Spicy Dry Rub Wings – Dr. Davinah’s Eats
Crispy Baked Ranch Wings – All the Healthy Things
Baked Lemon Pepper Chicken Wings – All the Healthy Things
Keto Slow Cooker & Instant Pot Wing Recipes:
If you want to make chicken wings in an Instant Pot and have no idea where to start, this tutorial for how to make chicken wings in an Instant Pot is super helpful. It includes photos and step-by-step instructions.
One important note about this tutorial: This tutorial is focused on the keto, paleo, and gluten-free communities. So, some sauce recipes include paleo-friendly ingredients like honey. Since honey is super high in carbs, and not keto-friendly, feel free to simply substitute honey and other sweeteners for the replacements that I suggested above.
When making wings in the slow cooker or instant pot, you’ll notice that it is important to place the wings under a broiler to give them a quick crisp.
Instant Pot Low-carb Sweet & Spicy Wings – Real Balanced
Chili Lime Chicken Wings – Fit Slow Cooker Queen
Instant Pot Piri Piri Wings – A Life of Happenstance