Satisfy your fast-food cravings without derailing your health goals by making this quick and easy recipe for a fun, flavorful appetizer at home!
My partner is a huge fan of chicken wings. I’m pretty sure they’re all he ate in college. But when he started a ketogenic diet, he found that those innocent-looking little snacks often hide a ton of extra carbs. Between thick breadings and sauces loaded with sugars and starches, virtually all the restaurant versions were suddenly off the table for him.
Then I found this recipe for keto low-carb crispy chicken wings. I was delighted to be able to make one of his favorite foods in a way that aligned with his health goals! I surprised him and his fraternity friends with them one weekend. They were a huge hit! I liked them, too, even though I’m not that big a fan of chicken wings. Since they’re not robed in any kind of batter, the umami flavor of the chicken has a chance to shine. The garlic in the dry rub adds just enough savoriness for delicious depth. But the sauce is the real star here! I used a different brand of vinegar-based hot sauce—checking the label to make sure there were no added sugars or starches lurking—but it still brought in amazingly complex flavors and exactly the right amount of spicy kick. I kept the dips simple, opting for sugar-free blue cheese dressing from the store and this super-easy Cottage Cheese Dip. All the guys said this dish qualifies me as Girlfriend of the Year!
Next time I make these, I think I’ll cook them in the air fryer to get them on the table a bit faster. But you can be sure we’ll enjoy this recipe again and again.
The secret to crispy chicken wings
Baking powder is a surprisingly effective secret for getting chicken wings really crispy. When you add it to the coating the wings are tossed in, it raises the chicken skin’s pH level, thanks to its alkaline component, sodium bicarbonate. This increase in pH allows the proteins in the skin to break down more efficiently, promoting browning and creating a crisper texture in the oven. Food scientists and chefs alike use this tip to transform baked wings without frying—no special equipment required, just a little pantry science at work.
Two quick notes about choosing baking powder:
- Aluminum-free baking powder offers a cleaner flavor without any bitter or metallic aftertaste.
- Baking soda alone is more alkaline, much stronger, and can easily leave wings with a bitter, soapy taste. That’s a common issue when baking soda isn’t offset by an acid—like the cream of tartar typically present in baking powder. So do not sub in baking soda for the baking powder in this recipe!
How do I store leftovers?
Let cooked chicken wings cool completely before storage, but don’t leave them at room temp longer than 2 hours. Store them in an airtight container or bag in the fridge for up to 4 days. Or freeze them for up to 3 months. Thaw overnight in the fridge. Reheat in a preheated 350°F oven or air fryer—10-15 minutes on a baking sheet in the oven; 5 minutes in a single layer in the air fryer, flip, then 2-5 minutes longer. Make sure the internal temp reaches 165°F for food safety. I’d avoid microwaving leftover wings, as they’ll quickly become soggy.
Similar recipes to try
Want more low-carb appetizers to try? Check out this Keto Mozzarella Cheese Sticks Recipe, this Keto Stuffed Mushrooms Recipe, this recipe for Buffalo Chicken Meatballs, and this one for Baked Keto Buffalo Chicken Dip.
Low-Carb Crispy Keto Chicken Wings
Ingredients
- 4 pounds chicken wings
- 2 teaspoons baking powder
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1/2 teaspoon garlic powder
- 3 tablespoons butter
- 1 cup Frank's Red Hot Original Cayenne Pepper Sauce or any vinegar-based sauce with no added sugars or starches
Instructions
- Preheat the oven to 450°F. Lightly grease two baking sheets.
- Prepare the chicken wings by separating them into the drumette and the flat/tip portion. Dry them well with a paper towel.
- Combine the baking powder, salt, pepper, and garlic powder in a bowl. Toss this with the chicken wings.
- Place the chicken wings in a single layer on the baking sheets.
- Place the baking sheets in the oven and cook for 30 minutes. Take the baking sheets out and flip the wings over. Return to the oven and cook for an additional 15-20 minutes.
- Once the wings are done, melt the butter in a microwave-safe bowl in the microwave. Combine the melted butter and the hot sauce in a large bowl. Add the cooked wings to the sauce and toss until they are all well coated.
- Serve the wings immediately with crumbled blue cheese on top or paired with your favorite low-carb dipping sauce.
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