Keto Diet And Wings: What You Need To Know

Chicken wings are a staple food for people on the keto diet. They are a good source of protein and are low in carbohydrates, which is ideal for those on the keto diet. The fat content in chicken wings is also beneficial for those on the keto diet, as the body uses fat for energy instead of carbohydrates.

However, the way chicken wings are prepared and the sauces used can affect their suitability for the keto diet. Frying and sugar-laden sauces can push chicken wings out of the keto diet. Baking, grilling, or air frying chicken wings and using low-carb sauces or seasonings are recommended to keep them keto-friendly.

Keto-friendly sauces for wings

Chicken wings are a great keto-friendly snack, appetiser, or party food. They are naturally low in carbs and can be made even more delicious with the right keto-friendly sauces. Here are some ideas for keto-friendly sauces for wings:

Classic Buffalo Sauce

The classic Buffalo sauce is a combination of Frank's RedHot sauce and melted butter. The ratio of hot sauce to butter can be adjusted to taste, with more butter resulting in a milder sauce. This sauce is naturally low in carbs and can be made even more keto-friendly by omitting any additional ingredients such as ketchup, which can add sugar.

Garlic Parmesan

A delicious and addictive option, garlic parmesan wings feature a crispy, golden brown exterior and succulent meat coated in a buttery, garlicky sauce. The parmesan adds a salty, savoury note to the sauce. This sauce is also low in carbs, with only 1.3g net carbs per serving.

Asian Wing Sauce

For a spicy, salty, and subtly sweet option, an Asian-style wing sauce can be made with garlic, chilli, ginger, shallots, sesame seeds, liquid aminos, sesame oil, and rice wine vinegar or lime juice. This sauce is packed with flavour and has a unique, irresistible taste.

Dry Wings

If you're looking for a simpler option, dry wings are a great choice. Simply order your wings without any sauce, and dip them into a low-carb dressing such as blue cheese or ranch. This way, you can control the amount of sauce and avoid any hidden sugars.

Other Options

Other keto-friendly sauce options for wings include garlic butter, lemon pepper, and cilantro lime. When choosing a sauce, it's important to avoid sugar-laden options and those with a thick breading. Classic Buffalo sauce, garlic parmesan, and lemon pepper sauces are usually safe choices, and you can always make your own sugar-free BBQ sauce if you're craving something sweet.

How to prepare keto-friendly wings

Chicken wings are a great keto-friendly snack, appetiser, or party food. Here is a guide on how to prepare keto-friendly wings:

Ingredients

You will need the following ingredients to make keto-friendly wings:

• Chicken wings
• Oil or melted butter
• Salt and pepper
• Seasoning (dried parsley, ground paprika, ground cumin, onion & garlic powder, smoked paprika, sweetener, and chilli to taste)
• Sauce (Frank's RedHot sauce, butter, minced garlic clove, cayenne pepper, and black pepper)
• Dipping sauce (blue cheese or ranch dressing)

Preparation

• Combine chicken wings, oil or butter, and seasoning in a large bowl. Cover and marinate in the refrigerator for up to overnight, but for at least 20 minutes.
• Preheat the oven to 375-400°F. Spread the chicken on a baking pan and bake for 40-50 minutes or until done. You can also use an air fryer set to 400ºF for 10 minutes, then flip and cook for another 10-15 minutes.
• While the chicken wings are baking, add the garlic and butter to a small saucepan over medium-low heat until hot and melted. Once melted, add the rest of the sauce ingredients and mix together.
• When the wings are cooked, toss them in a bowl with the sauce until coated.
• Serve the keto buffalo wings alone or with salad, celery, or blue cheese crumbles. You can also dip them in blue cheese or ranch dressing for extra flavour.

Tips

• To keep the wings keto-friendly, avoid breading or coating them in flour before frying. Classic Buffalo wings should be unbreaded.
• Be mindful of the sauce you use, as many sauces contain hidden sugars. Classic Buffalo sauce, garlic butter, and ranch dressing are usually safe choices.
• Baking powder can be used to make the wings crispier, but avoid using baking soda as it will taste unpleasant.
• If you want to forgo the sauce, you can simply season the wings with a dry rub.

Nutritional value of chicken wings

Chicken wings are a popular food choice, especially for those following a keto diet. But what is the nutritional value of chicken wings?

Firstly, it is important to note that the nutritional content of chicken wings can vary depending on the cooking method and any added ingredients such as sauces or breading. A plain, non-breaded chicken wing without any sauce will have different nutritional values compared to a breaded wing with a sugary sauce.

A single small chicken wing (yield after cooking, bone removed) with skin can contain approximately 81 calories, with 5.4 grams of fat, 7.5 grams of protein, and zero grams of carbohydrates. The calorie count can increase to 86 calories for a chicken wing with skin, compared to 43 calories for a skinless wing.

Chicken wings can be a good source of lean protein, with a 3.5-ounce (100-gram) serving providing 203 calories, 30.5 grams of protein, and 8.1 grams of fat. This means that approximately 64% of the calories come from protein and 36% from fat. Removing the skin from the chicken wing can reduce the fat content, making it a healthier option.

In addition to protein and fat, chicken wings also contain various vitamins and minerals. These include vitamins A, B1, B6, B12, D, E, and K, as well as iron, potassium, magnesium, calcium, and zinc. Consuming chicken wings can provide therapeutic effects for people with metabolic disorders, improve immunity, aid in injury recovery, and support brain functions.

When ordering chicken wings, it is important to be mindful of the sauce used, as many sauces contain hidden sugars. BBQ sauce, for example, is often high in sugar. Breaded or coated wings should also be avoided, as these add unnecessary carbohydrates. Instead, opt for wings with dry rubs or low-carb sauces such as hot sauce, garlic butter, or blue cheese dressing.

Best keto chicken wing recipes

Chicken wings are a great keto-friendly snack, appetizer, or party food. They are naturally low in carbs and high in fat, making them an excellent choice for anyone on a keto diet. Here are some of the best keto chicken wing recipes to try:

Keto Buffalo Wings

This classic wing recipe is perfect for those who like their wings spicy. The wings are baked in the oven, and then tossed in a sauce made with butter, hot sauce, garlic, and cayenne pepper. This recipe is best served with celery and blue cheese or ranch dressing on the side.

Keto Garlic Parmesan Wings

These wings are coated in a delicious garlic parmesan sauce that will leave you wanting more. The key to getting the skin nice and crispy without deep frying is to use baking powder. Simply coat the wings in baking powder and seasonings, bake at a low temperature, and then bake again at a higher temperature for the perfect crispy texture.

Keto Chicken Wings with Dry Rub

For a simpler option, try making keto chicken wings with a dry rub. Combine the wings with oil, butter, and a blend of seasonings such as dried parsley, paprika, cumin, garlic powder, onion powder, smoked paprika, salt, and pepper. Marinate the wings for at least 20 minutes, or up to overnight, and then bake until crispy.

Grilled Chicken Wings

For a grilled option, simply season the wings with your favorite keto-friendly seasonings and throw them on the grill. This method gives the wings a nice charred flavor and crispy texture.

Air Fryer Chicken Wings

If you have an air fryer, you can make crispy chicken wings with minimal effort. Simply season the wings and place them in the air fryer for 10-15 minutes, flipping halfway through, until the skin is crispy.

Keto-friendly breading for wings

Chicken wings are a great keto-friendly option, but the carbs can creep in when you add breading or sauces. If you're looking for a keto-friendly breading for your wings, there are a few options to choose from.

One option is to use a keto-friendly breading mix specifically designed for low-carb chicken tenders. This will give your wings a crispy coating without adding too many carbs.

Another option is to crush up pork rinds and dip the wings in egg before coating them in the crushed pork rinds. This creates a crispy and tasty breading that is keto-friendly.

When it comes to cooking your breaded wings, baking or frying are the best options to avoid adding extra carbs. If you're using an air fryer, be sure to lay the seasoned wings in the air fryer basket and cook at 200C/400F for 20 minutes, flipping them halfway through.

It's important to note that even with keto-friendly breading, the carb count will be higher than unbreaded wings. So, if you're looking for the lowest carb option, plain wings or wings with a low-carb sauce might be a better choice.

• Use a keto-friendly breading mix or crushed pork rinds for the coating.
• Bake or fry the wings instead of cooking them in an air fryer.
• Be mindful of the carb count and stick to the recommended serving size.
• Choose a low-carb dipping sauce such as ranch dressing or blue cheese.

Frequently asked questions