Keto Chicken Wings

Dry Rub Keto Chicken Wings

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Keto chicken wings are a great appetizer or even a main course meal. Extra crispy straight from the air fryer or the oven you’ll love the spices and herb dry rub in every bite! They are a healthy chicken recipe choice for any diet including paleo, Whole 30 and their gluten free.

Keto Chicken Wings

One of my favorite things along with most of Americans is the chicken wing. I am definitely a drum person but I don’t hate on the flats. I recently did a garlic parmesan but I wanted to create a dry rub because some people don’t enjoy sauced wings. Although delicious some of us prefer the crispy skin and cleaner hands.

Are Chicken Wings Keto

Sometimes, the issue is where they are sourced and what you toss them in. A large amount of places like to bread their wings before frying and it’s not needed. You will need to ask beforehand. Buffalo Wild Wings and Wingstop are very popular and they’re two places that don’t use breading on their “bone-in” wings. Please, pay attention because everyone breads their boneless wings.

As far as sauces go buffalo is normally a good bet. Lastly, the chicken wings itself are keto friendly. Naked, no breading they are fine. The problem is what we choose to do to them.

How To Make Air Fryer Chicken Wings

These are the best wings currently made at home and a major highlight of the air fryer. The photos are wings from the air fryer, so below I will direct how to create the keto wings in the photo.

Preheat the air fryer to 400ºF. I have found that even crowding them just a little results in great tasting, crispy wings. Layer chicken wings after you season them then begin to air fry.

Flip the wings after 12-14 minutes, finish cooking then enjoy.Yes, they are that simple!

Keto Chicken Wings

How To Make Baked Keto Chicken Wings:

Baking is a different process in order to get the skin super crispy. You want to really pat dry your wings in this scenario. Not to mention what you bake on is a factor as well.

A pan with a rack is your best option. That way the baked chicken wings are suspended so that the fat drips down and the heat can crisp up each side of the chicken.

Comparatively, in a sheet pan the tops will crisp. But the bottom will remain in the chicken fat taking away the crispiness from the opposite side. To add, when tossed into the sauce the juices will come with it making the skin softer.

A great way to bake keto wings is on a high setting. About 400 degrees F for 15-20 minutes. They aren’t thick like legs or thighs so as the inside will be done in a short amount of time. And the high temperature gets the skin nice and crispy in the process.

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Keto Chicken Wings

Keto Chicken Wings

Keto chicken wings are a great appetizer or even a main course meal. Extra crispy straight from the air fryer or the oven you'll love the spices and herb dry rub in every bite! They are a healthy chicken recipe choice for any diet including paleo, Whole 30 and their gluten free.
5 from 1 vote
Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Course Appetizer, Main Course
Cuisine American
Servings 1 full recipe
Calories 26.5 kcal

Ingredients
 

  • 1.5 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon italian herb seasoning
  • 1/2 teaspoon paprika
  • 1/4 teaspoon chili powder

Instructions
 

  • Preheat air fryer to 400°F. If baking preheat oven to the same temperature, baking instructions in notes below
  • Combine all of the dry rub seasoning above then toss chicken wings and coat evenly.
  • Place in preheated air fryer for 24 minutes flipping at the 12 minute mark. Remove and serve
  • The dry rub recipe will cover 15-20 chicken wings. You can add a little baking powder for extra crispiness about 1/2 tsp for that amount of wings.

Notes

How to make baked keto wings:

Baking is a different process in order to get the skin super crispy. You want to really pat dry your wings in this scenario. Not to mention what you bake on is a factor as well.
A pan with a rack is your best option. That way the baked chicken wings are suspended so that the fat drips down and the heat can crisp up each side of the chicken.
Comparatively, in a sheet pan the tops will crisp. But the bottom will remain in the chicken fat taking away the crispiness from the opposite side. To add, when tossed into the sauce the juices will come with it making the skin softer.
A great way to bake keto wings is on a high setting. About 400 degrees F for 15-20 minutes. They aren’t thick like legs or thighs so as the inside will be done in a short amount of time. And the high temperature gets the skin nice and crispy in the process.

Nutrition

Nutrition Facts
Keto Chicken Wings
Amount Per Serving (1 full dry rub recipe)
Calories 26.5 Calories from Fat 3
% Daily Value*
Fat 0.3g0%
Saturated Fat 0.1g1%
Sodium 3560.4mg155%
Carbohydrates 5.9g2%
Fiber 1.6g7%
Sugar 0.4g0%
Protein 1.1g2%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword keto chicken wings
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