Hot Wings On Keto: Friend Or Foe?

Chicken wings are a popular food choice for those on the keto diet. They are naturally low in carbohydrates, making them a good option for those watching their carb intake. The fat content in chicken wings is also high, especially if the skin is left on, which is a bonus for keto dieters as keto prioritises fat as an energy source over carbohydrates.

However, the way chicken wings are prepared and the sauces they are served with can make a big difference in whether or not they are keto-friendly. Traditional frying methods and sugar-laden sauces are not keto-friendly, but baking, grilling, or air frying, and opting for low-carb sauces or dry rubs are recommended.

Some popular restaurants that serve keto-friendly chicken wings include Buffalo Wild Wings, TGI Fridays, and Anchor Bar in Buffalo, New York (the birthplace of the Buffalo wing). When eating out, it is important to ask about the ingredients in sauces and whether the wings are breaded or coated in flour, as this can add carbohydrates.

Overall, chicken wings can be a great option for those on the keto diet, as long as they are prepared and served in a way that minimises added carbohydrates.

Keto-friendly sauces and seasoning

Chicken wings are a great option for keto as they are naturally low in carbs and high in fat. The magic happens when you consider the fat content—keto loves fat, and chicken wings have a good amount of it, especially if you leave the skin on.

Sauces

• Buffalo sauce: A classic, keto-friendly option. You can make your own keto buffalo sauce using ingredients like hot sauce, butter, garlic, and cayenne pepper.
• Ranch dressing: A creamy and tasty option with only 2 grams of net carbs per serving.
• Blue cheese dressing: Even better than ranch, with just 1 gram of net carbs.
• BBQ sauce: Go for an unsweetened variety to keep it keto-friendly.
• Mayonnaise: Avocado oil mayonnaise is a great option—low in carbs and high in fats. You can also make your own keto mayo.
• Mustard: Tangy and spicy, mustard is a keto-friendly condiment. Stay away from honey mustard, though, as it contains sugar.
• Ketchup: Look for unsweetened or no-sugar-added varieties. You can also make your own keto ketchup.
• Hot sauce: A keto pantry staple, with zero carbs and lots of flavour.
• Italian vinaigrette: A tasty and low-carb option for your salads.
• Green goddess dressing: Healthy and flavorful, this dressing goes well with lettuce, vegetables, chicken, or pork.

Seasonings

• Dry rubs: These typically have 1-3 grams of carbs and can add lots of flavour to your wings. Some options include chipotle BBQ, lemon pepper, desert heat, and salt & vinegar.
• Spices: Season your wings with salt and pepper, or try other spices like garlic powder, onion powder, or cayenne pepper.
• Herbs: Add some fresh or dried herbs like parsley, basil, or oregano to your wings for extra flavour.

Breaded wings are not keto-friendly

If you're on a keto diet, it's important to be mindful of the sauces and seasonings used in your food. While chicken wings can be keto-friendly, this is only true if they are not breaded and are prepared with low-carb sauces and seasonings. Breaded wings are typically high in carbs and should be avoided.

When ordering chicken wings, it's always a good idea to ask the server to double-check that the wings are not breaded or coated with a flour mixture. Classic buffalo wings should never have a breading or flour coating.

If you're looking for a keto-friendly option, go for traditional wings that are fried, baked, grilled, or air-fried without any breading. You can also make your own keto-friendly buffalo wings at home by using low-carb sauces and seasonings.

Crispy outside, juicy inside

The secret to achieving the perfect keto chicken wings is to ensure they are crispy on the outside and juicy on the inside. Here are some tips and tricks to achieve this:

Use an Air Fryer

Cooking keto chicken wings in an air fryer is one of the easiest and best ways to ensure they are extra crispy on the outside and juicy on the inside. Air fryers work by creating a circulating forced hot air, which achieves that perfect crunchy skin. The air fryer also helps to lock in the moisture inside the wings, creating a juicy end product.

Bake in the Oven

If you don't have an air fryer, you can still achieve crispy wings by baking them in the oven. The key is to bake them on a wire rack placed over a baking sheet. This helps the excess fat and oil drip through, and it also allows for better air circulation, resulting in crispier wings. Bake at a high temperature (at least 400°F/200°C) for around 45 minutes, or until the wings are crispy and the internal temperature has reached 165°F/74°C.

Use Baking Powder

Adding baking powder to the wings before cooking is a secret ingredient that guarantees a crispy texture. It works by absorbing moisture on the surface of the skin. Don't worry about the amount of baking powder used, as it won't leave a metallic or bitter flavour. You can also add a tablespoon of baking powder to your sauce to help the wings absorb more of it.

Pat the Wings Dry

Before adding oil and seasonings to the wings, be sure to pat them dry. This will help ensure that the skin remains crispy throughout the cooking process.

Sauce Them Up

While keto chicken wings are delicious on their own, you can take them to the next level by tossing them in a sauce. A simple buffalo sauce can be made by mixing together buffalo sauce (such as Frank's RedHot) and keto-friendly honey, along with some melted butter for a smoother, richer flavour. Toss the baked wings in the sauce until they are completely coated, and then place them back in the oven or air fryer for a few minutes to allow the sauce to caramelize.

Reheating and Storage

If you have any leftover wings, they can be stored in the refrigerator for up to 5 days or frozen for up to 2 months. To reheat, always use a preheated oven to ensure the wings crisp up again.

Now you have all the tips and tricks to make the perfect keto chicken wings—crispy on the outside and juicy on the inside!

Avoid sauces with hidden sugar

Sauces are a great way to add flavour to your keto-friendly chicken wings. However, some sauces contain hidden sugars that can take you out of ketosis. Here are some tips to avoid sauces with hidden sugars:

• Read the labels: Check the ingredient labels of store-bought sauces to ensure they don't contain hidden sugars or carbs. Avoid sauces with ingredients such as corn syrup, sugar, or honey.
• Choose keto-friendly hot sauces: Some popular hot sauces like Frank's RedHot are keto-friendly and have excellent flavour. Avoid hot sauces that contain sugar.
• Make your own sauce: By making your own sauce, you can control the ingredients and avoid hidden sugars. You can find keto-friendly wing sauce recipes online that use healthy ingredients like hot sauce, butter, Worcestershire sauce, and spices.
• Be cautious of breaded wings: Breaded chicken wings often have a high-carb coating. Stick to traditional bone-in wings or naked tenders that are not breaded.
• Opt for dry rubs: Instead of sauces, you can use dry rubs or seasonings on your wings. While these may contain a small amount of maltodextrin, a substance that may spike your blood sugar, they are generally lower in carbs.
• Check the restaurant's nutrition info: If you're ordering wings from a restaurant, check their website or ask about their wing sauces. Some restaurants provide nutrition information that can help you make an informed choice.

Frank's RedHot sauce is keto-friendly

Frank's RedHot sauce is a keto-friendly condiment that can be used to make delicious keto buffalo wings. With zero carbs and zero calories, it adds a spicy kick to your meals without kicking you out of ketosis.

Frank's RedHot sauce is a popular choice for keto enthusiasts who enjoy spicy food. It is made with all-natural ingredients and contains zero carbs and zero calories, making it a perfect fit for a ketogenic diet. The sauce is particularly well-known for its use in buffalo wings, a classic American snack.

Preparing keto-friendly buffalo wings is simple. You can bake, grill, or air fry your wings to keep them low-carb. Then, toss them in a keto-friendly sauce like Frank's RedHot, which has a bold flavour with zero carbs. You can also make your own keto buffalo sauce at home by combining hot sauce, butter, garlic, and cayenne pepper.

In addition to its use on buffalo wings, Frank's RedHot sauce is a versatile condiment that can enhance the flavour of various dishes. It pairs well with eggs, tacos, and even salmon. The sauce adds a spicy kick to your meals without adding any carbohydrates or calories, making it an excellent choice for those following a ketogenic diet.

So, if you're looking to add some spice to your keto meals, Frank's RedHot sauce is a fantastic option. It's keto-friendly, versatile, and adds a bold flavour to your favourite dishes.

Frequently asked questions