Keto Low Carb Oven Baked Chicken Wings Recipe

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Hey, foodie friends! Get ready for a flavor-packed fiesta with our super-simple keto low carb oven baked chicken wings recipe. No fancy frying here – we’re keeping it easy-breezy with a dry rub and tossing these bad boys into the oven for crispy chicken wing perfection. Whether you’re a kitchen novice or a seasoned pro, these wings are a no-fail way to satisfy those cravings without loading up on carbs. So, heat that oven, spice up those wings, and let’s dive into the world of easy, crispy, low-carb deliciousness!

Are chicken wings ok to eat on a low carb or keto diet?

Yes, chicken wings are generally suitable for a keto or low carb diet, making them a popular choice among those following these dietary plans. Chicken wings are a good source of protein and healthy fats, and when prepared without breading or sugary sauces, they can be a keto-friendly option. Opting for dry rubs or sauces made with keto-friendly ingredients allows you to enjoy flavorful baked keto chicken wings while adhering to your dietary preferences. It’s always a good idea to check specific recipes or nutritional information to ensure that the preparation aligns with your diet goals.

INGREDIENTS TO MAKE it:

With these simple ingredients, you’ll be turning out some seriously tasty, chicken wings in no time!

• 2-3 Pounds Chicken Wings: Make sure they are separated into wingette and drumette.
• 1/2 tablespoon Paprika: Adds a smoky flavor and vibrant color.
• 1/2 tablespoon Onion Powder: Enhances the savory taste.
• 1/2 tablespoon Salt: Adjust according to taste.
• 1 tablespoon Swerve (Brown Sugar): A keto-friendly sweetener that adds a touch of sweetness without carbs.
• 1 teaspoon Chili Powder: Adds a mild heat and depth of flavor.
• 1 teaspoon Cumin: Provides a warm, earthy taste.
• 1/2 teaspoon Mustard (Dried): Adds a subtle tanginess.
• 1/4 teaspoon Black Pepper: For a hint of spiciness.
• 1/2 teaspoon Oregano: Adds a Mediterranean flavor.
• 1/2 teaspoon Thyme: Offers earthy, herby notes.
• 1/2 teaspoon Cayenne Pepper (Optional): For those who prefer an extra kick.

HOW DO I PREPARE THE keto CHICKEN WINGS?

Preheat oven to 425 F degrees.  Line a large baking sheet with aluminum foil or parchment paper, spray it with non-stick cooking spray, and set aside. Combine all dry rub ingredients in a small mixing bowl (or fill an empty spice bottle to use as a shaker) and set aside.  In a large mixing bowl, add chicken wings and vegetable oil. Toss the wings in the oil to gently coat them. Place them flat on the baking sheet.

Fill an empty spice bottle with the rub and shake it on the wings or you can sprinkle in about half to 2/3 of the dry rub mixture and use your hands to massage it into all of the chicken wings, coating evenly.

Arrange the wings on a baking sheet and bake for 45 minutes.

Flavor Variations:

Keto Parmesan Wings:

Creating these mouthwatering Parmesan Chicken Wings is a breeze!

Ingredients:

• 2 lbs Chicken Wings (split at joints, tips removed)
• 2 tablespoons Olive Oil
• 1 cup grated Parmesan Cheese
• 1 teaspoon Garlic Powder
• 1 teaspoon Dried Basil
• 1 teaspoon Dried Oregano
• Salt and Pepper (to taste)

Instructions:

First, preheat your oven or air fryer to 400°F (200°C) for that perfect crunch. In a large bowl, toss 2 pounds of chicken wings (split at joints with tips removed). Blot any excess moisture off the wings with a paper towel. Rub the wings with olive or avocado oil until they’re evenly coated. Arrange the wings on a wire rack, baking sheet, or in the air fryer basket, then bake or air fry for approximately 35-40 minutes until golden brown and crispy skin. While the wings are baking, mix 1 cup of grated Parmesan cheese with 1 teaspoon each of garlic powder, dried basil, and dried oregano. Once your wings are done cooking, toss them in this flavorful Parmesan seasoning while they’re still hot. Season with salt and pepper to taste. Get ready to enjoy a delightful low-carb treat that’s bursting with cheesy goodness and crispy.

Keto Buffalo Sauce Wings:

Whipping up these tantalizing Buffalo Sauce Chicken Wings is a cinch!

Ingredients:

• 2 lbs chicken wings (split at joints, tips removed)
• 1/2 cup Unsalted Butter (melted)
• 1/2 cup Hot Sauce (adjust to spice preference)
• 1 teaspoon Garlic Powder
• 1 teaspoon Onion Powder
• Salt and Pepper (to taste)

Instructions:

Preheat oven to 400 degrees F. On a wire rack or sheet pan spread wings evenly. Blot any excess moisture off the wings with a paper towel. Rub the wings with olive or avocado oil, and then sprinkle with salt and pepper. Bake or air fry for about 45 minutes until golden brown, crispy skin, with an internal temperature of 165 degrees with a meat thermometer. While your chicken wings are baking (or air fryer basket), add your garlic and onion powder to the butter in a small saucepan over medium-low heat until hot and melted. Once melted, add the rest of the ingredients and stir together. When your wings are cooked, toss them in a bowl with sauce, until coated. Serve your keto buffalo wings by themselves, with celery sticks, and dip in your favorite with blue cheese dressing. Enjoy!

FAQ – FREQUENTLY ASKED QUESTIONS

WHAT TO SERVE WITH WINGS?

Let’s talk side dishes!  Sometimes my favorite part of the meal is the side dishes but, here the keto chicken wings shine the most!  One of my favorite things to serve with this is a salad!  We have a great recipe for low carb The Best Green Goddess Salad. This is a great green side salad, fill it with your favorite chopped-up vegetables and dressing.  Another keto option is these amazing Balsamic Glazed Brussel Sprouts with Bacon! 

HOW DO YOU STORE AND REHEAT LEFTOVERS?

Efficiently storing and reheating your leftover keto chicken wings ensures they maintain their deliciousness. After cooling, transfer the wings to an airtight container and refrigerate for up to 3-4 days. For reheating in the oven, preheat to 350°F (180°C), arrange the wings on a baking sheet in a single layer, and warm for 10-15 minutes or until they regain their crispiness. If using an air fryer, set it to 375°F (190°C) and air-fry the wings for about 5-7 minutes, shaking the basket halfway through. This method ensures your wings are heated evenly and turn out just as crispy and flavorful as when freshly made. Enjoy the convenience of bringing your keto low-carb chicken wings back to life with these simple steps!

How to Freeze and thaw leftovers?

Freezing and thawing your leftover keto chicken wings is a smart move for preserving their flavors. Once cooled, place the wings in a single layer on a parchment-lined baking sheet and freeze until solid. Transfer the frozen wings to airtight freezer bags, removing as much air as possible before sealing. To thaw, either place the wings in the refrigerator overnight for a gradual thawing process or use the defrost function on your microwave for a quicker option. Once thawed, reheat using your preferred method, whether it’s the oven or air fryer, to restore that delightful crispiness and enjoy your keto low-carb chicken wings like they were freshly made!