These keto wings which you can air fry, bake in the oven or have fried are perfect either way. Topped with a a delicious, creamy garlic parmesan sauce.
Chicken wings and keto go hand to hand. Eating out on keto can be difficult when you first start. But the majority of America loves chicken wings and you can continue to do so.
They have entire restaurants specializing in chicken wings so that should tell you something.
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!
Can I eat chicken wings on a keto diet?
Yes, you can but there are a few things to be mindful of. The vegetable oil they use and sugar added into the sauces. A great option is Buffalo Wild Wings they have sugar free sauces and they fry their oil in beef tallow.
If making keto wings at home you should aim not to flour them. Buffalo Wild Wings doesn’t flour their bone in wings and neither does Wingstop. The chicken skin will still get crispy so no worries there.
A few vegetable oils to avoid on keto:
- Vegetable oil
- Canola oil
- Soybean oil
- Peanut oil (heated)
Which vegetable oils are the healthiest:
- Authentic Olive oil (most are washed out)
- Coconut oil
- Avocado oil
- Beef tallow
Those are the main oils to avoid and if using the healthy oils be mindful of smoking points. Also cold pressed only!
How to make fried keto wings:
The best oils to fry your wings in are beef tallow and lard. Lard has a smoking point of 370 degrees F so using a fryer that can keep the temperature below 350 on the safe side. Beef tallow has a smoking point of 400 degrees F which is higher so 350-375 is great.
Make sure your keto wings are patted dry and that you don’t flour them. Chicken skin will crisp just fine without flour. Yes, flouring makes them even crispier but accompanies many carbs as well.
Keto wings are done rather fast frying. One of the easiest ways to tell the fried wings are done is by clear juices running from the chicken, not red.
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.
The same thing goes for telling when the baked chicken wings are done. Clear juices over red.
What do you dip wings in?
My go to dipping sauce are from Primal Kitchen! They are more expensive but I don’t eat wings on a regular basis. What I love is no vegetable oils. They do taste different but like most healthy items I have gotten use to them. I highly recommend them just for better a overall healthier choice.
Garlic Parmesan Keto Wings
- 3 tablespoon heavy cream
- 2 teaspoon garlic paste
- 1/4 cup grated parmesan
- 4 tablespoon unsalted butter
- Preheat air fryer to 400°F. If baking preheat oven to the same temperature
- Salt,pepper and garlic powder chicken wings to taste. This will vary on amount. This sauce recipe will cover 15-20 chicken wings. You can add a little baking powder for extra crispiness about 1 tsp for that amount of wings.
- In a small pot melt butter. Pour in heavy cream and grated parmesan. Then squeeze in garlic paste. You can sub garlic paste for minced garlic.
- Heat up just enough to combine to melt cheese but do not let it boil!
- Place in air fryer for about 22-24 minutes flipping wings halfway through.
- When removed toss in the sauce well, garnish with grated cheese and serve.