Fried Chicken Wings: Keto Or Not?

Chicken wings are a staple for many on a ketogenic diet. They are keto-friendly as they are naturally low in carbohydrates, but high in fat and protein. The way you prepare your wings is important, as traditional frying methods and sugar-laden sauces may push them outside the keto diet. However, if you opt for baking, grilling, or air frying, and choose low-carb seasonings or sauces, you're good to go!

Keto-friendly sauces for fried chicken wings

Chicken wings are a keto-friendly food, but the sauces you pair them with can make or break their ketogenic compliance. Here are some keto-friendly sauces for fried chicken wings:

Keto-Friendly Sauces

• Ranch dressing
• Cheese sauce
• Ketchup
• Honey mustard
• Barbecue sauce
• Buffalo sauce
• Keto honey
• Butter
• Blue cheese crumbles
• Carolina Gold BBQ Sauce
• Alabama White Sauce
• Lemon pepper parmesan
• Thai curry
• Beer cheese sauce

Tips for Keto-Friendly Fried Chicken Wings

When preparing keto-friendly fried chicken wings, it's important to avoid breading and sugar-laden sauces. Here are some additional tips:

• Bake, grill, or air fry the wings instead of traditional frying methods.
• Use a low-carb seasoning or sauce, such as buffalo or ranch.
• Ensure that the wings are cooked to a minimum internal temperature of 165°F (74°C) for food safety, but a temperature over 180°F (82°C) will result in a better texture.
• Use a wire rack over a baking sheet to encourage even cooking.
• Pat the wings dry and remove moisture before cooking.
• Add a little baking powder to your spice mix to absorb excess moisture and create a crispier skin.

How to prepare keto-friendly fried chicken wings

Chicken wings are a keto-friendly food, but the way you prepare them is important. Here is a step-by-step guide on how to make keto-friendly fried chicken wings:

Ingredients:

• Chicken wings (skin-on and bone-in are preferred, but boneless wings can also be used)
• Oil (avocado, olive, or vegetable oil)
• Salt and pepper
• Baking powder
• Keto-friendly sauce (optional): buffalo sauce, ranch dressing, cheese sauce, or a combination of your choice

Instructions:

• Preheat your oven, grill, or air fryer to 400°F.
• Combine the chicken wings, oil, salt, pepper, and baking powder in a large bowl. Toss until all the wings are evenly coated.
• For oven baking: Place a wire rack over a baking sheet and spread the wings on it. Bake for 40-50 minutes, flipping halfway through, until the wings are crispy and golden brown.
• For air frying: Place the seasoned wings in the air fryer basket and cook at 400°F for 20 minutes, flipping halfway through.
• If you want to add sauce to your wings, prepare it while the wings are cooking. Combine buffalo sauce and keto honey in a small saucepan and place over medium heat. Once it simmers, add butter and cook for 3 more minutes.
• Remove the wings from the oven/air fryer and place them in a large mixing bowl. Pour the sauce over the wings and toss until they are completely coated.
• Place the sauced wings back on the wire rack or in the air fryer basket and cook for an additional 3-5 minutes, until the sauce caramelizes.

Tips:

• It is recommended to pat the chicken wings dry before adding the oil and seasonings to ensure the skin stays crispy.
• Marinating the wings before baking will enhance the flavour.
• Broiling the wings for a few minutes at the end can make them crispier, but watch carefully to avoid burning.
• To check if the wings are fully cooked, use a meat thermometer to ensure an internal temperature of at least 165°F, though cooking them to over 180°F will give a better texture.

Enjoy your keto-friendly fried chicken wings!

How to cook keto-friendly fried chicken wings

Chicken wings are a great food to include in a keto diet. They are zero-carb, high in protein and fat, and extremely versatile. Here is a detailed guide on how to cook keto-friendly fried chicken wings.

Ingredients:

Firstly, gather your ingredients. You will need:

• Chicken wings (a mix of wings and drumettes)
• Oil (vegetable, avocado, or olive)
• Salt and pepper
• Baking powder
• Keto-friendly buffalo sauce (or another hot sauce with no added sugar or fat)
• Keto honey
• Butter

Method:

Step 1: Prepare the wings

• In a large mixing bowl, combine the chicken wings, oil, salt, pepper, and baking powder. Toss until all the wings are evenly coated.
• Place the wings on a wire rack over a baking sheet. This ensures that the excess fat and oil drip through, making the wings crispier.
• Bake the wings in a preheated oven at 200C/400F for 45-55 minutes, or until crispy. Flip the wings halfway through for even cooking.

Step 2: Make the sauce

• While the wings are baking, prepare the keto-friendly sauce.
• In a small saucepan, combine the buffalo sauce and keto honey. Place the saucepan over medium heat.
• Once the sauce starts to simmer, add the butter and cook for about 3 minutes.

Step 3: Combine and serve

• Remove the wings from the oven and place them in a large bowl.
• Pour the sauce over the wings and toss until they are completely coated.
• Place the wings back on the wire rack and return them to the oven for 3 minutes, or until the sauce caramelizes.

Tips:

• For extra crispiness, pat the chicken wings dry with a paper towel before adding the oil and seasonings.
• The baking powder helps to absorb moisture and create a crispier skin, so don't be afraid to use the amount specified.
• If you prefer spicier wings, feel free to add more chili, cayenne pepper, or hot sauce to the seasoning mixture.
• Always reheat chicken wings in a preheated oven to ensure they stay crispy.

Variations:

You can also make keto chicken wings in an air fryer:

• Prepare the wings as above, but instead of baking, place them in the air fryer basket.
• Cook at 200C/400F for 20 minutes, flipping halfway through.
• Remove the wings, add the sauce, then return them to the air fryer for 5 minutes.

Best keto-friendly fried chicken wings recipes

Chicken wings are a great keto-friendly option, especially when baked, grilled, or air-fried. Here are some delicious keto-friendly fried chicken wings recipes to try:

Keto Chicken Wings

These keto chicken wings by Nora are incredibly easy to make and taste delicious. The wings are smothered in a low-carb coating and then baked to crispy perfection. The recipe includes a mix of spices such as dried parsley, ground paprika, ground cumin, onion and garlic powder, smoked paprika, salt, and sweetener, and the option to add chilli to taste. The wings are marinated for extra flavour and can be served with a Greek yogurt ranch dip and vegetables or cauliflower rice.

Baked Keto Chicken Wings

This recipe by Arman Liew guarantees truly crispy wings every time. The secret ingredient is baking powder, which ensures perfect browning and extra crispiness. The wings are baked on a wire rack over a baking sheet and then coated in a sticky sauce made with buffalo sauce, keto honey, and butter. The recipe also includes instructions for making the wings in an air fryer.

The Best Keto Buffalo Wings

This recipe by Amanda C. Hughes uses Chicken wings are a keto-friendly food, but the way you prepare them and the sauces you use can make them less so. Here are some of the best keto-friendly fried chicken wings recipes.

Keto Chicken Wings

These wings are smothered in a delicious, low-carb coating and then baked to crispy perfection. They are grain-free, sugar-free, gluten-free, and dairy-friendly.

Ingredients:

• Chicken wings
• Mayo
• Oil
• Seasoning (dried parsley, ground paprika, ground cumin, onion & garlic powder, smoked paprika, salt, sweetener, and chilli to taste)

Steps:

• Combine wings, seasoning, oil, and mayo in a large bowl.
• Stir until wings are evenly coated.
• Marinate for at least 20 minutes and up to overnight.
• Spread wings on a baking sheet.
• Bake until crispy.

Baked Keto Chicken Wings

These wings are baked, not fried, and use a secret ingredient to ensure they turn out crispy every time.

Ingredients:

• Chicken wings
• Vegetable oil
• Salt and pepper
• Baking powder
• Buffalo sauce
• Keto honey
• Butter

Steps:

• Preheat the oven to 200C/400F.
• Place a wire rack over a baking sheet.
• In a large mixing bowl, add the chicken wings, salt, pepper, and vegetable oil, and baking powder.
• Toss until combined.
• Transfer to the wire rack.
• Bake for 45-55 minutes, until the wings are crispy, flipping halfway through.
• In a small saucepan, add the buffalo sauce and keto honey and place over medium heat.
• Once it simmers, add the butter and cook for a further three minutes.
• Remove the wings from the oven and place them into a large mixing bowl.
• Pour the sauce on top and mix well, ensuring all the wings are well coated.

The Best Keto Buffalo Wings

These wings are baked, not fried, and use a wire rack to keep them from getting soggy.

Ingredients:

• 12 frozen chicken wings
• 4 tbsp salted butter
• 1/4 cup of hot sauce
• 1 minced fresh garlic clove
• 1/4 tsp cayenne pepper
• Dash of cracked black pepper
• Oil of your choice

Steps:

• Preheat oven to 400 degrees F.
• Using a wire rack with a baking dish or sheet underneath, spread wings evenly.
• Rub with your oil of choice and then sprinkle generously with salt and pepper.
• Bake for about 45 minutes or until crispy and at least 165 degrees F.
• While your chicken wings are baking, add your garlic and butter to a small saucepan over medium-low heat until hot and melted.
• Once melted, add the rest of the ingredients and mix together.
• When your wings are cooked, toss them in a bowl with sauce, until coated.

Keto Air-Fried Wings

Although there is no recipe available for this, air-fried chicken wings are a great keto option as long as they are not breaded and are covered in a keto-friendly sauce.Chicken wings are a keto-friendly food, but the way you prepare them and the sauces you use can make them less so. Here are some of the best keto-friendly fried chicken wings recipes.

Keto Chicken Wings

These wings are smothered in a delicious, low-carb coating and then baked to crispy perfection. They are grain-free, sugar-free, gluten-free, and dairy-friendly.

Ingredients:

• Chicken wings
• Mayo
• Oil
• Seasoning (dried parsley, ground paprika, ground cumin, onion & garlic powder, smoked paprika, salt, sweetener, and chilli to taste)

Steps:

• Combine wings, seasoning, oil, and mayo in a large bowl.
• Stir until wings are evenly coated.
• Marinate for at least 20 minutes and up to overnight.
• Spread wings on a baking sheet.
• Bake until crispy.

Baked Keto Chicken Wings

These wings are baked, not fried, and use a secret ingredient to ensure they turn out crispy every time.

Ingredients:

• Chicken wings
• Vegetable oil
• Salt and pepper
• Baking powder
• Buffalo sauce
• Keto honey
• Butter

Steps:

• Preheat the oven to 200C/400F.
• Place a wire rack over a baking sheet.
• In a large mixing bowl, add the chicken wings, salt, pepper, and vegetable oil, and baking powder.
• Toss until combined.
• Transfer to the wire rack.
• Bake for 45-55 minutes, until the wings are crispy, flipping halfway through.
• In a small saucepan, add the buffalo sauce and keto honey and place over medium heat.
• Once it simmers, add the butter and cook for a further three minutes.
• Remove the wings from the oven and place them into a large mixing bowl.
• Pour the sauce on top and mix well, ensuring all the wings are well coated.

The Best Keto Buffalo Wings

These wings are baked, not fried, and use a wire rack to keep them from getting soggy.

Ingredients:

• 12 frozen chicken wings
• 4 tbsp salted butter
• 1/4 cup of hot sauce
• 1 minced fresh garlic clove
• 1/4 tsp cayenne pepper
• Dash of cracked black pepper
• Oil of your choice

Steps:

• Preheat oven to 400 degrees F.
• Using a wire rack with a baking dish or sheet underneath, spread wings evenly.
• Rub with your oil of choice and then sprinkle generously with salt and pepper.
• Bake for about 45 minutes or until crispy and at least 165 degrees F.
• While your chicken wings are baking, add your garlic and butter to a small saucepan over medium-low heat until hot and melted.
• Once melted, add the rest of the ingredients and mix together.
• When your wings are cooked, toss them in a bowl with sauce, until coated.

Keto Air-Fried Wings

Although there is no recipe available for this, air-fried chicken wings are a great keto option as long as they are not breaded and are covered in a keto-friendly sauce.

Best keto-friendly fried chicken wings restaurants

Chicken wings are a keto-friendly food, but the way they are prepared and the sauces they are served with can make a difference. Traditional frying methods and sugar-laden sauces can push them out of the keto-friendly territory.

Anchor Bar, Buffalo, New York

The birthplace of the iconic Buffalo chicken wing. They are crispy inside and juicy inside, with a thin wing sauce that coats the wings evenly.

Duff's Famous Wings, Buffalo, New York

Also located in Buffalo, Duff's serves up deliciously crisp wings with a flavorful sauce. Their wings are just a touch crispier than Anchor Bar's, which sets them apart.

Franks for the Memories, Mundelein, Illinois

A great option for Buffalo wings outside of Buffalo, New York. The wings are crispy outside and juicy inside, and their garlic butter wings are a must-try.

Dick's Wings and Grill, Jacksonville, Florida

Dick's Wings and Grill in Jacksonville, Florida, is a good option for keto-friendly wings in the South. They offer both classic Buffalo sauce and garlic butter wings.

Daily Grind Burgers, Port Orange, Florida

While not on par with the previous options, Daily Grind Burgers is a good choice for Buffalo-style chicken wings in Florida. However, the wings could be crispier, and the sauce tends to be too thick.

When ordering chicken wings, it is important to ask about the sauce and preparation methods to ensure they are keto-friendly. Classic Buffalo sauce is usually a safe option, and garlic butter or garlic Parmesan butter are also good choices. Dry wings can be a good option if you are unsure about the sauce, and you can always dip them in blue cheese or ranch dressing.

Frequently asked questions