Leena Watts
Garlic Parmesan Wings are a keto-friendly option, but they are not carb-free. While chicken wings are keto-friendly on their own, those with thick breading or sugar-laden sauces are not keto-friendly. Oven-baked or grilled wings with a garlic parmesan sauce are a popular keto option, with some recipes suggesting the addition of red pepper flakes for a spicy kick. For those who enjoy bone-in wings, recipes typically involve coating the wings in a seasoning mixture, baking them, and then tossing them in a mixture of melted butter, garlic, and grated parmesan. For those who prefer boneless wings, chicken breast or thigh meat can be used instead.
| Characteristics | Values |
|---|---|
| Carbohydrate content | Low-carb |
| Taste | Crispy, rich, zesty, buttery, garlicky |
| Texture | Crispy, golden brown exterior, succulent meat |
| Ingredients | Chicken wings, garlic, parmesan, red pepper, butter, parsley, paprika, garlic powder, oregano, salt, black pepper, parsley flakes, bacon fat |
| Cooking methods | Oven-baked, air fryer, deep fryer, grilled, smoked |
| Serving suggestions | Carrot sticks, celery sticks, keto ranch dressing, sugar-free dipping sauce, broccoli, cauliflower |
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What You'll Learn
Keto Garlic Parm Wings recipe
Ingredients
- Chicken wings
- Butter
- Garlic
- Parmesan
- Parsley
- Paprika
- Garlic powder
- Oregano
- Salt
- Black pepper
- Parsley flakes
- Red pepper flakes (optional)
Method
- In a small bowl, mix together the paprika, garlic powder, oregano, salt, black pepper and parsley flakes.
- Place the chicken wings into a large mixing bowl, and toss them in the seasoning mixture to coat them well.
- Place the seasoned wings on a rack on a baking sheet and bake for 40 minutes, turning over halfway through the cook time.
- When the wings are done cooking, place them into a large mixing bowl.
- Heat the butter in a small skillet over medium-high heat on the stove, and add in the minced garlic. For best results, brown the butter slightly, and then pour the mixture over the chicken wings.
- Add the grated parmesan and some freshly chopped parsley to the mixing bowl with the wings and butter mixture, toss to coat well.
- Place cooked wings on paper towels to cool and catch the grease.
- Serve the wings topped with freshly chopped parsley and shredded parmesan for garnish.
Tips
- You can use frozen wings in this recipe but never place frozen food in a deep fryer.
- You can also prepare these garlic parmesan wings in an air fryer. Place the wings skin side down on the air fryer rack and cook at 400ºF for 10 minutes. Flip them over and cook again for another 10 to 15 minutes, until the skin is crispy.
- While chicken wings on their own are keto-friendly, you should avoid wings that have a thick breading or are served with sugar-laden sauces.
- The baking powder will add a fair amount of saltiness, as does the Parmesan, so use a light hand with the salt until you know how they taste.
- You can use salted or unsalted butter.
- Finely mince the garlic to get good coverage over the wings.
- Use finely grated Parmesan as it sticks to the wings a little better.
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Oven-baked wings
Garlic parm wings are a keto-friendly option, but it's important to be mindful of the ingredients used and cooking methods to ensure they fit within your dietary needs. Oven-baked wings are a healthier alternative to deep-fried wings, and they can still achieve that desirable crispiness. Here's a detailed guide to making delicious keto-friendly oven-baked wings:
Ingredients:
- Chicken wings (fresh or frozen)
- Butter
- Grated parmesan cheese
- Parsley
- Garlic (minced or garlic powder)
- Salt
- Black pepper
- Oregano
- Paprika
- Optional: Baking powder, garlic salt, and red pepper flakes
Instructions:
- Preheat your oven to 400°F for fresh wings or 450°F for frozen wings. Line a baking sheet with parchment paper or foil, and place a metal cooling rack on top. The rack helps keep the wings crispy by allowing air to circulate.
- In a small bowl, mix your dry seasonings: paprika, garlic powder, oregano, salt, black pepper, and parsley flakes. You can adjust the amounts to your taste preferences.
- Place the chicken wings into a large mixing bowl and toss them in the seasoning mixture until they are well coated.
- Arrange the seasoned wings on the prepared baking rack in a single layer.
- Bake the wings for about 40 minutes, turning them over halfway through the cooking time. The wings are done when they reach an internal temperature of 165°F.
- While the wings are baking, prepare the garlic parmesan sauce. Heat butter in a small skillet over medium-high heat. Add minced garlic and cook until slightly browned. You can also add some garlic powder for an extra garlic kick.
- In a separate bowl, mix the grated parmesan and freshly chopped parsley.
- Once the wings are cooked, remove them from the oven and place them into a large mixing bowl. Pour the garlic butter mixture over the wings and toss to coat evenly.
- Finally, add the parmesan and parsley mixture to the wings and toss again until well coated.
- Serve the wings garnished with additional parsley and shredded parmesan. You can also add a dash of red pepper flakes for some spice.
Tips for Crispy Wings:
- Use a metal cooling rack on top of your baking sheet to promote even cooking and crispiness.
- Drain any cooking liquid frequently to help the wings crisp up.
- You can also sprinkle the wings with a small amount of baking powder before baking to make them extra crispy.
- For an extra crispy skin, finish the wings under the broiler for a few minutes, but keep a close eye on them to prevent burning.
Enjoy your keto-friendly, oven-baked garlic parm wings! They make a great snack or game day treat.
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Air fryer wings
Ingredients
For air fryer wings, you will need chicken wings, which can be flats or drumettes. You will also need seasonings, such as sea salt, smoked paprika, black pepper, garlic powder, onion powder, and dried oregano. Additionally, you will need baking powder, which helps to ensure crispy wings, and a keto-friendly oil, such as avocado oil or olive oil.
Method
Before cooking, dry the wings with paper towels to remove excess moisture. This will help them crisp up in the air fryer. You can then season the wings by placing them in a ziplock bag or bowl with olive oil and the desired seasonings. Shake the bag or mix the bowl until the wings are evenly coated.
Preheat your air fryer to 380 °F or 375 °F. Place the wings in the air fryer basket, ensuring they are in a single layer. Spray the wings lightly with cooking spray, which can be avocado oil or another keto-friendly oil. Shake the basket or turn the wings occasionally during cooking to ensure even cooking and crispiness.
Cook the wings for 25-30 minutes, or until they are cooked through and reach an internal temperature of 165 °F. If you want extra crispy wings, you can cook them at a lower temperature of 350 °F for the first 10 minutes, and then increase to 380 °F for the remaining time.
Once cooked, remove the wings from the air fryer and toss them with your favourite keto-friendly sauce, such as garlic parmesan, buffalo, or BBQ sauce. Serve immediately for the best results.
Tips
- You can coat the wings with baking powder or cornstarch prior to air frying for extra crispiness.
- If you have leftover wings, you can store them in an airtight container in the refrigerator for up to 3 days or 3 to 4 days.
- Air fryer wings can also be made without breading or sugar-laden sauces to keep them keto-friendly.
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Nutritional value
Garlic Parmesan Wings are a keto-friendly food, but it is important to be mindful of the ingredients used and cooking methods to ensure they fit within the keto diet.
The nutritional value of garlic parm wings can vary depending on the specific ingredients and quantities used in the recipe. The wings themselves are typically coated in a dry rub or seasoning mix, which may include spices such as paprika, garlic powder, oregano, salt, black pepper, and parsley flakes. The wings are then baked or air-fried until crispy.
The key to keeping these wings keto-friendly is in the coating and cooking method. By using a dry rub and baking or air-frying the wings, you avoid the added carbohydrates and sugars that come with traditional breading and frying methods. Baking powder can be used to achieve an extra crispy texture without the need for breading. However, it is important to note that baking powder adds a fair amount of saltiness to the dish, so it is recommended to be cautious with additional salt.
The wings are typically served with a garlic parmesan sauce, which adds to the overall nutritional profile. This sauce is usually made with butter, garlic, and grated parmesan cheese. The parmesan cheese contributes additional fat and protein to the dish, while the butter adds fat and a creamy texture. Fresh herbs such as parsley are also commonly added for flavour and colour.
When served with low-carb vegetables and dipping sauces, garlic parm wings can be a nutritious and satisfying option within the keto diet. However, it is important to be mindful of hidden carbs and sugars that may be present in some ingredients and sauces. Checking the nutritional information and adjusting recipes as needed can help ensure that these wings fit within your specific keto macros and goals.
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Serving suggestions
Garlic parm wings can be served as a keto-friendly dish. They are a nice change from the typical spicy or barbecue wings and pair well with keto pizza. You can serve them with carrot sticks, celery sticks, keto ranch dressing, or sugar-free dipping sauce. If you're hosting a game night, consider serving a full vegetable tray with broccoli, cauliflower, and other vegetables.
When making garlic parm wings, you can use bone-in wings, chicken breast, or chicken thighs. If you're using chicken thighs, pull the meat, coat it, and use an air fryer or deep fryer to cook it. To make the wings extra crispy, you can use baking powder, but be aware that it adds a fair amount of saltiness, as does the Parmesan.
To prepare the wings, pat them dry with a paper towel to remove moisture and place them in a large bowl. Add melted bacon fat, salt, and spices, and mix until the wings are well coated. Place the seasoned wings on a rack on a baking sheet and bake for 40 minutes, turning them over halfway through.
Once the wings are cooked, heat butter in a skillet over medium-high heat and add minced garlic. Slightly brown the butter, then pour it over the wings. Add grated Parmesan and freshly chopped parsley to the bowl with the wings and toss to coat. Serve the wings topped with more parsley and shredded Parmesan.
You can also cook the wings in an air fryer by placing them skin-side down on the rack and cooking at 400°F for 10 minutes. Flip them over and cook for another 10 to 15 minutes until the skin is crispy. Store any leftovers in an airtight container in the fridge for up to four days.
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Frequently asked questions
Yes, garlic parm wings are keto-friendly.
There are several ways to make keto garlic parm wings. One recipe involves coating chicken wings in melted bacon fat, salt, and spices, while another suggests tossing the wings in a mixture of paprika, garlic powder, oregano, salt, black pepper, and parsley flakes.
Yes, you can use an air fryer to make keto garlic parm wings. Place the wings skin side down on the air fryer rack and cook at 400°F for 10 minutes. Flip them over and cook for another 10 to 15 minutes, until the skin is crispy.
Keto garlic parm wings can be served with carrot sticks, celery sticks, keto ranch dressing, or sugar-free dipping sauce. They also pair well with keto pizza.
Yes, you can use baking powder to make the wings extra crispy. Additionally, drain the cooking liquid frequently to help the wings crisp up.
