Keto Crispy Chicken Wings

These keto crispy chicken wings follow the simple meal formula of protein, low-carb vegetables, sauce, and crunch, giving you a flexible, low-stress dinner option that stays strictly keto and is easy to customize. The wings are oven-baked until crisp, then tossed in a buttery garlic-parmesan sauce and served with a crunchy side of celery and cucumber plus a rich ranch dip for a complete keto-friendly meal.

Course Dinner, Main Course

Cuisine American, Keto

Keyword baked wings, crispy wings, gluten free, keto chicken wings, low-carb

Prep Time 15

Cook Time 45

Total Time 1

Servings servings

Calories 520kcal

Equipment

large mixing bowl
rimmed baking sheet
Wire rack
Parchment Paper
Small Saucepan
Tongs

Ingredients

For the crispy chicken wings

2 pounds chicken wings, flats and drumettes separated patted very dry with paper towels
2 tablespoons avocado oil or olive oil
2 teaspoons fine sea salt
1 teaspoon black pepper
2 teaspoons garlic powder
2 teaspoons paprika sweet or smoked
1 teaspoon baking powder aluminum free, helps crisp the skin

For the garlic-parmesan sauce

1/3 cup unsalted butter
3 cloves garlic minced
1/4 cup grated Parmesan cheese plus more for serving
1 tablespoon lemon juice freshly squeezed
1/4 teaspoon red pepper flakes optional, for heat
2 tablespoons chopped fresh parsley or 1 tablespoon dried parsley

For the low-carb veggies and crunch

1 cup celery sticks cut into batons
1 cup cucumber slices
1/2 cup crushed pork rinds for extra crunch, optional
1/2 cup full-fat ranch dressing no sugar added, for dipping

Instructions

Preheat the oven to 425°F and line a rimmed baking sheet with parchment paper, then place a wire rack on top of the sheet.
Add the chicken wings to a large mixing bowl, pat them very dry with paper towels, and drizzle with avocado oil, tossing to coat evenly.
In a small bowl combine the sea salt, black pepper, garlic powder, paprika, and baking powder, then sprinkle this mixture over the wings and toss until all pieces are well coated.
Arrange the wings in a single layer on the wire rack, leaving a little space between each piece so air can circulate for maximum crispiness.
Bake the wings for 35 to 45 minutes, turning once halfway through, until the skin is deeply golden and crisp and the internal temperature reaches at least 165°F.
While the wings bake, prepare the garlic-parmesan sauce by adding the butter to a small saucepan over low heat and melting it gently.
Stir the minced garlic into the melted butter and cook for about 1 minute until fragrant, then remove the pan from the heat and stir in the Parmesan, lemon juice, red pepper flakes, and parsley until combined.
Set out the celery sticks, cucumber slices, crushed pork rinds, and ranch dressing on a serving platter while the wings finish cooking.
When the wings are crisp, transfer them to a clean large bowl, pour the warm garlic-parmesan sauce over the top, and toss until every wing is coated.
Serve the sauced wings immediately with the celery, cucumber, pork rinds, and ranch dressing, sprinkling with extra Parmesan and parsley if desired.

Notes

For extra crispy skin, refrigerate the seasoned wings uncovered on the rack for up to 8 hours before baking to dry the surface further. You can swap the garlic-parmesan sauce for buffalo sauce by tossing the hot wings with a mixture of melted butter and hot sauce, keeping the same keto-friendly protein plus veggie plus sauce plus crunch formula. Adjust the amount of crushed pork rinds and ranch dressing to fit your daily macros if you need a lower calorie option while still keeping net carbs very low.

Nutrition