Keto Diet And Chicken Wings: What You Need To Know

Chicken wings are a popular food choice for those on a keto diet. They are considered keto-friendly as they are packed with protein and fats, which are key nutrients for the keto diet. Unbreaded chicken wings without sauce are low in carbs and are therefore ideal for the keto diet. Breaded chicken wings, on the other hand, are not keto-friendly due to the high carb content of the breading. When ordering chicken wings at a restaurant, it is important to be mindful of the sauces used as some sauces may contain sugar or other additives that increase the carb content.

Chicken wings are keto-friendly

Chicken wings are a keto-friendly food. They are packed with protein and fats, which are two key nutrients for the keto diet. Unbreaded chicken wings without sauce are low in carbs and are considered keto-friendly because they have 0 grams of carbs per serving.

Chicken wings are a good option for those on a keto diet as they are affordable, nutrient-dense, and versatile. They can be baked, grilled, or air-fried, and there are many keto-friendly sauces and dips that can be used to add flavour.

When eating out, it is important to be mindful of the sauce that is used on chicken wings, as some sauces may contain hidden sugars. BBQ sauce, mild sauce, and medium sauce are examples of sauces that may not be keto-friendly. Classic Buffalo sauce, made with hot sauce and melted butter, is a good keto option.

Chicken wings can also be cooked at home in an air fryer to make them extra crispy on the outside and juicy on the inside.

Breading adds carbs

Chicken wings are a keto-friendly food, offering up no carbs and a good amount of protein. However, when it comes to breaded chicken wings, the story changes. Breaded foods are typically coated in flour, breadcrumbs, or batter, all of which are high in carbs.

Traditional breading ingredients can quickly tip a keto-friendly food into the non-keto category. For example, a 1/2-cup serving of traditional panko breadcrumbs contains 24g of net carbs.

If you're following a keto diet and craving breaded chicken wings, there are a few alternative breading options that are lower in carbs:

Almond Flour

Almond flour is a popular low-carb alternative to wheat flour. A quarter-cup serving of almond flour contains just 4 grams of net carbs, compared to 14 grams in wheat flour breadcrumbs. To use almond flour as breading, mix it with salt, pepper, onion, and garlic powder. Dip your chicken wings in an egg wash, then coat them in the almond flour mixture before frying or baking.

Parmesan Cheese

Using Parmesan cheese as a breading is a unique way to add a crunchy exterior to chicken wings without adding carbs. Simply dip the wings in an egg wash and then roll them in shredded Parmesan cheese. You can also add dried Italian seasoning or chili powder to the cheese for extra flavor. Fry or sauté the wings briefly to create a crispy exterior without burning the cheese.

Flaxseeds and Coconut

A combination of flaxseed and unsweetened coconut, ground into a coarse powder, can be used as a low-carb breading option. Both ingredients have 1 gram or less of net carbs per quarter cup. Dip your chicken wings in an egg wash, then coat them in the flaxseed and coconut mixture before pan-frying.

Pork Rinds

Pork rinds are another popular low-carb breading option, as they contain zero carbs. Crush pork rinds and mix them with grated Parmesan cheese and spices like garlic powder, thyme, cayenne pepper, black pepper, and paprika. Dip your chicken wings in an egg wash, then coat them in the pork rind mixture before pan-frying. Keep in mind that pork rinds are high in sodium and saturated fat, so they should be consumed in moderation.

Make your own at home

Chicken wings are a keto-approved food, and there are several ways to make them at home. Here is a detailed, step-by-step guide on how to make keto-friendly chicken wings in an oven, air fryer, or grill.

Ingredients:

• Chicken wings (drumettes and wingettes)
• Olive oil or vegetable oil
• Salt
• Black pepper
• Baking powder
• Garlic powder
• Cayenne pepper
• Red pepper flakes
• Chilli powder
• Mayonnaise (optional)
• Keto-friendly sauces (buffalo sauce, ranch dressing, barbecue sauce, etc.)

Instructions:

Oven-Baked Keto Chicken Wings:

• Preheat your oven to 375°F to 400°F.
• Combine the chicken wings with oil, salt, pepper, and other seasonings in a large bowl. You can also add mayonnaise to the mix for crispier wings.
• Marinate the wings for at least 20 minutes, or overnight for more flavour.
• Spread the wings on a baking sheet or a wire rack placed over a baking sheet.
• Bake for 40-50 minutes, or until the wings are crispy and golden brown.
• For extra crispiness, finish the wings under the broiler for a few minutes.

Air-Fryer Keto Chicken Wings:

• Preheat the air fryer to 380°F.
• Combine the chicken wings with oil, salt, pepper, and baking powder in a large bowl or a ziplock bag. Shake or stir until the wings are evenly coated.
• Place the wings in the air fryer basket and cook at 380°F for 25-30 minutes, or until cooked through. Toss the wings every 5 minutes for even cooking.
• If using frozen chicken wings, cook at 350°F for 10 minutes first, then increase the temperature to 380°F for 25-30 minutes.
• For extra crispiness, spray the air fryer basket with cooking spray before adding the wings.

Grilled Keto Chicken Wings:

• Preheat your grill to 400°F.
• Pat the chicken wings dry with a paper towel to remove moisture.
• Add a small amount of avocado oil or olive oil, along with baking powder and your choice of seasonings.
• Let the wings marinate for a few hours in an airtight container in the fridge.
• Place the wings on a wire rack over a baking sheet to encourage even cooking.
• Grill the wings until they are crispy and golden brown.

Tips:

• Chicken wings are versatile and can be paired with various keto-friendly sauces and dips.
• When ordering chicken wings, avoid breaded wings and sauces containing honey, syrup, or sugar.
• Always reheat chicken wings in a preheated oven to maintain crispiness.
• For a healthier option, bake or air-fry the wings instead of deep-frying them.
• Use a wire rack for baking or grilling to allow heat circulation and achieve crispier wings.
• For extra crispiness, add baking powder to your spice mix or dry rub.
• Chicken wings are best served with low-carb vegetables, salads, or keto-friendly dipping sauces.

Lemon pepper dry rub is a good low-carb option

Chicken wings are a keto-approved food, and a good low-carb option is to use a lemon pepper dry rub.

Chicken wings are a popular choice for those on a keto diet because they are affordable, have a good ratio of fat to protein, and are low in carbohydrates. They are also nutrient-dense, offering a good amount of vitamins and minerals, such as zinc, selenium, and B-complex vitamins.

When preparing keto-friendly chicken wings, it is important to avoid breading, as this will add carbohydrates. Instead, a dry rub can be used to add flavor. One option is lemon pepper dry rub, which has zero carbohydrates. For example, Hooters' Lemon Pepper Wing Dry Rub contains 410 calories, 46 grams of fat, and zero grams of carbohydrates. A similar product from Beef O Brady's has 5 grams of total carbs and 3 grams of net carbs.

When cooking keto chicken wings, it is recommended to use high heat to render the fat and create a crispy outside and juicy inside. A little oil can be added, such as avocado or olive oil. It is also important to pat the wings dry before cooking to remove moisture and ensure they brown properly. Baking powder can also be added to the dry rub to absorb excess moisture and create an even crispier skin.

Chicken wings can be baked, grilled, or air-fried to create a keto-friendly dish, and sauces should be added at the end of cooking to prevent burning. Traditional buffalo sauce is a good keto-friendly option, made from hot sauce and melted butter. Other keto-friendly sauces include sugar-free BBQ sauce, keto Carolina Gold BBQ Sauce, and keto Alabama White Sauce.

Blue cheese and ranch dressings are usually low-carb

Chicken wings are keto-approved, and they are a favourite food for many on the keto diet. They are versatile, quick to cook, and have near-perfect fat and protein ratios.

However, it is important to note that sauces generally add carbs to chicken wings. BBQ sauce and some Asian sauces, for example, can add carbs. Therefore, blue cheese and ranch dressings are usually recommended as low-carb dipping options.

Blue cheese has less than 1 gram of carbohydrates per 1-ounce serving (28 grams). It is also an excellent source of dairy protein, providing 6 grams of protein per ounce. Blue cheese is also a good source of calcium, phosphorous, potassium, sodium, and vitamin A.

Ranch dressing is also a low-carb option. One tablespoon of ranch salad dressing contains about 1 gram of carbohydrates. The bottled version of a popular brand's original ranch dressing contains 1.1 grams of total carbs and 13.9 grams of fat in a 2-tablespoon serving.

Both blue cheese and ranch dressings can be paired with keto buffalo chicken wings to create a delicious and keto-friendly meal or appetizer.

Frequently asked questions