Hot Sauce Wings: Keto-Friendly Or Not?

Chicken wings are a great keto-friendly snack, appetizer, or party food. They are high in protein and fat, with virtually zero carbs. The key to keeping them keto-friendly is to avoid breading or coating them in flour before frying, and to choose a low-carb sauce. Classic Buffalo sauce is a good choice, as it typically contains just hot sauce and melted butter. You can also try garlic butter or dry wings with blue cheese or ranch dressing for dipping. When ordering chicken wings at a restaurant, ask about the ingredients in the sauce to avoid hidden sugars. Baking or air frying your wings at home is a healthier alternative to deep frying, and using a wire rack in the oven helps them crisp up.

Keto-friendly sauces for hot wings

Chicken wings are keto-friendly, as they are low in carbs and high in protein and fat. The way you prepare your wings is important, though. Traditional frying methods and sugar-laden sauces are not keto-friendly. Instead, opt for baking, grilling, or air frying, and choose low-carb seasonings or sauces such as buffalo or ranch.

Keto Buffalo Sauce

This sauce is a simple combination of hot sauce and melted butter. You can adjust the heat level by choosing a hotter or milder hot sauce, such as Frank's Original Cayenne Pepper Sauce or Trappey's Red Devil Sauce. You can also add minced garlic, paprika, and cayenne pepper to taste.

Garlic Parmesan Sauce

This sauce is made with butter, garlic, parsley, and grated Parmesan cheese. It's a delicious and buttery option for those who like their wings with a kick of garlic and the nutty, savoury flavour of Parmesan.

Classic Buffalo Sauce

Classic buffalo sauce is usually sugar-free and keto-friendly. It's typically made with a combination of hot sauce, butter, and seasonings such as garlic powder, cayenne pepper, and black pepper.

Lemon Pepper Sauce

Lemon pepper wings are a great keto-friendly option. You can make a lemon pepper sauce by combining lemon juice, pepper, garlic, and butter.

Cilantro Lime Sauce

Cilantro lime sauce is another refreshing and tangy option for keto-friendly wings. You can make this sauce by blending cilantro, lime juice, garlic, olive oil, and salt.

Remember to check the labels and ingredient lists of any store-bought sauces or hot sauces to ensure they are keto-friendly and do not contain added sugars or unwanted ingredients.

How to make keto-friendly hot wings

Ingredients

• Chicken wings
• Oil (olive, ghee, avocado, vegetable, or melted butter)
• Salt and pepper
• Baking powder
• Hot sauce (e.g. Frank's RedHot)
• Keto-friendly sweetener (e.g. honey)
• Butter
• Optional: Garlic, cayenne pepper, paprika, ranch dressing, blue cheese

Method

• Preheat the oven to 400°F (200C).
• Place a wire rack over a baking sheet.
• In a large bowl, mix the chicken wings with oil, salt, pepper, and baking powder.
• Transfer the wings to the wire rack and bake for 45-55 minutes, flipping them halfway through.
• While the wings are baking, make the sauce. In a small saucepan, combine the hot sauce and sweetener over medium heat. Once it simmers, add the butter and cook for 3 minutes.
• Remove the wings from the oven and place them in a bowl.
• Pour the sauce over the wings and toss until they are fully coated.
• Place the wings back on the wire rack and cook for a further 3 minutes, or until the sauce caramelizes.

Tips

• Pat the chicken wings dry before adding the oil and seasonings.
• Don't worry about the amount of baking powder—it won't leave a bitter taste, but it will make the wings extra crispy.
• Always reheat chicken wings in a preheated oven to ensure they stay crispy.
• If you don't want to bake the wings, you can cook them in an air fryer at 200C/400F for 20 minutes, flipping halfway through. After adding the sauce, return the wings to the air fryer for 5 minutes.

Keto-friendly dips for hot wings

Chicken wings are indeed keto-friendly. They are naturally low in carbs and can be cooked in a variety of ways to keep them keto-friendly. Baking, grilling, or air frying are great cooking methods, and you can use a low-carb sauce or seasoning to keep the carb count low.

Now, for some keto-friendly dips to go with your hot wings:

Keto Lemon-Ranch Dip

This dip is the perfect companion to the herby keto chicken wings suggested above. It is creamy and tangy, with a nice kick from the cayenne pepper.

Ingredients:

• Zest and juice from 1 lemon
• 2 tbsp chopped fresh chives
• 2 tbsp chopped fresh parsley
• 1/4 tsp cayenne pepper
• 1/2 tsp garlic powder
• 1/4 tsp freshly ground pepper
• Mayonnaise
• Sour cream
• Heavy cream
• Onion powder
• Salt

Instructions:

In a medium bowl, combine all the ingredients and whisk together until well combined. Transfer to a serving bowl, cover, and refrigerate until ready to use.

Low Carb Buffalo Chicken Dip

This dip is easy to make and tastes just like buffalo chicken wings with creamy blue cheese dressing. It is mild and creamy, with a nice kick from the buffalo sauce.

Ingredients:

• 3 cups shredded chicken (rotisserie or cooked chicken breast)
• 8 ounces cream cheese, cut into pieces
• 1 cup shredded mozzarella cheese
• 1/3 cup Frank's Buffalo Sauce
• 1/2 cup creamy ranch salad dressing (good quality)
• 2 tbsp chopped green onions
• 1/3 cup blue cheese crumbles

Instructions:

Melt the cream cheese and mozzarella in a medium frying pan or pot over low heat. Stir in the buffalo sauce, then the shredded chicken. Add the ranch dressing and green onions, stirring until incorporated. Heat until the mixture is hot and serve.

Keto Buffalo Chicken Dip

This dip is creamy, cheesy, and a little spicy. It is the perfect appetizer for any gathering and can be made in a slow cooker, stovetop, or oven.

Ingredients:

• 8 oz cream cheese, softened
• 1/3-1/2 cup buffalo wing sauce
• 1/4 cup ranch dressing (or blue cheese, but the carbs will be higher)
• 2 cups cooked chicken, shredded or chopped
• 1/2 cup shredded cheddar cheese
• 1/2 cup shredded mozzarella cheese
• 1/4 cup chopped celery (optional)
• 1/4 cup crumbled blue cheese
• 2 tbsp chopped green onion or parsley

Instructions:

Preheat the oven to 350°F. In a medium-sized mixing bowl, mix together the cream cheese, buffalo sauce, dressing, and salt until smooth. Add the chicken and mix until coated. Stir in the cheddar and mozzarella, and the celery if using. Pour into a small baking dish and bake for 20-25 minutes, or until hot and bubbly. Sprinkle with blue cheese and green onions and serve.

For a slow cooker, follow the same instructions but transfer the mixture to a crockpot and cook on high for about 1.5 hours, or until completely hot.

Keto-friendly side dishes for hot wings

Chicken wings are a great keto-friendly snack, appetizer, or party food. They are keto-friendly as they are low in carbs and high in fat and protein. Here are some keto-friendly side dishes that you can serve with hot wings:

• Salad and celery: A simple salad with celery is a great keto-friendly side dish to serve with hot wings.
• Blue cheese crumbles: Blue cheese is a classic dip for hot wings and is usually very low in carbs.
• Creamed spinach: Spinach is a great low-carb veggie option.
• Avocado "fries": These low-carb "fries" are a delicious side dish.
• Roasted vegetables: You can roast a variety of low-carb vegetables like Brussels sprouts, mushrooms, and cauliflower.
• Bacon-wrapped veggies: You can wrap bacon around veggies like asparagus, green beans, or avocado and turn them into delicious keto-friendly side dishes.
• Cauliflower "mac" and cheese: This is a comforting and low-carb take on the classic mac and cheese.
• Mashed butternut squash: A great low-carb alternative to mashed potatoes.
• Keto biscuits: Try making keto-friendly biscuits with bacon and cheese.

How to reheat hot wings

There are several ways to reheat hot wings, but some methods are better than others. Here are the best methods for reheating hot wings, from good to best:

Using a Skillet

Using a skillet is a great way to quickly reheat hot wings without drying them out. However, this method is not suitable for sauced wings as they will stick to the pan and burn.

Air Fryer

Air fryers are perfect for reheating small batches of leftover hot wings. They work by circulating hot air around the food, creating an even heat that retains moisture. This method will help keep your wings crispy.

Oven

Reheating hot wings in the oven will give them a crispy exterior and a juicy interior. If you're worried about them drying out, spritz them with water before putting them in the oven.

• Preheat the oven to 350°F.
• Remove the wings from the fridge and let them come to room temperature for about 15 minutes.
• Spray a sheet pan with cooking spray and arrange the wings in a single layer, leaving some space between them.
• Place the sheet pan in the oven and bake for 5-6 minutes on each side, or until they are warmed through and crispy. Ensure the internal temperature of the meatiest wing reaches 165°F, which is the safe minimum internal temperature for chicken.

Microwave

The microwave is the quickest way to reheat hot wings, but it is not the best method as the wings tend to steam and lose their crispiness. If you're in a hurry and don't mind the texture, you can use the microwave.

• Line a microwave-safe plate with a damp paper towel.
• Place the hot wings on the plate and cover them with another damp paper towel.
• Microwave on high for 2-3 minutes. Be careful not to overheat, as this will dry out the wings.

Frequently asked questions