Keto Buffalo Chicken Wings: Ranch Dressing's Best Friend

Buffalo chicken wings are a popular appetizer, and for good reason. They're delicious, easy to make, and perfect for sharing. But are they keto-friendly? The good news is that traditional chicken wings are naturally low in carbs, making them a great option for those following a keto diet. The skin is where the magic happens, as it's packed with fat, which the body uses for energy instead of carbs.

When it comes to preparing keto-friendly buffalo chicken wings, there are a few things to keep in mind. First, avoid breading and opt for a simple seasoning blend or a low-carb sauce like buffalo or ranch. Baking, grilling, or air frying are great cooking methods that won't add extra carbs. And if you're looking for a keto-friendly dipping sauce, blue cheese or ranch dressing are excellent choices.

So, if you're watching your carb intake, buffalo chicken wings with ranch dressing can absolutely be part of your keto diet! Just remember to keep an eye on your portion sizes and enjoy them in moderation as part of a balanced keto meal plan.

Keto buffalo wings are low-carb and can be made in an air fryer, baked, or fried

Keto Buffalo Wings: Low-Carb, Air-Fried, Baked, or Fried?

Keto buffalo wings are a delicious, low-carb option for those following a ketogenic diet. Chicken wings are naturally low in carbs and high in fat, making them a perfect keto-friendly choice. The key to keeping them keto-friendly is in the preparation and choice of sauce or seasoning.

Air-Fried Keto Buffalo Wings

Air-frying is a great way to make keto buffalo wings. The hot air circulates around the wings, making them crispy without the need for breading or excessive oil. Here's a simple recipe for air-fried keto buffalo wings:

Ingredients:

• 2 pounds chicken wings (drumettes or party wings)
• 2 teaspoons soy sauce
• 1/2 teaspoon onion powder
• 1 teaspoon garlic powder
• 1/4 cup buffalo wing sauce
• Black pepper to taste

Instructions:

• Drizzle soy sauce over the chicken wings.
• Season the wings with onion powder, garlic powder, and black pepper.
• Place the wings in the air fryer basket, ensuring they are not stacked.
• Air fry at 400 degrees Fahrenheit for 15 minutes.
• Flip the wings and cook for an additional 5-10 minutes, or until they reach an internal temperature of 165 degrees Fahrenheit.
• Remove the wings from the air fryer and glaze with buffalo wing sauce.
• For sauce baked into the wings, return them to the air fryer for 3-4 minutes.

Baked Keto Buffalo Wings

Baking is another excellent way to prepare keto buffalo wings. This method uses baking powder to absorb moisture and create a crispy skin without the need for breading. Here's a simple recipe for baked keto buffalo wings:

Ingredients:

• 3 pounds chicken wings (flats and drumettes)
• 2 teaspoons baking powder (not baking soda!)
• 1/4 teaspoon black pepper
• 1/2 cup buffalo sauce
• 1/4 cup unsalted butter, melted
• Blue cheese dressing and celery sticks for serving (optional)

Instructions:

• Preheat the oven to 400 degrees Fahrenheit. Place two oven-safe racks inside rimmed baking sheets.
• Toss the chicken wings with baking powder, salt, and pepper until evenly coated.
• Arrange the wings on the racks in a single layer.
• Bake for 40-45 minutes, or until the internal temperature reaches 165 degrees Fahrenheit and the skin is crispy.
• While the wings are baking, mix together the buffalo sauce and melted butter.
• Once the wings are done, add them to the bowl with the sauce and toss to coat.
• Serve with blue cheese dressing and celery sticks if desired.

Fried Keto Buffalo Wings

If you prefer the traditional fried wings, you can still enjoy them while following a keto diet. Frying gives the wings a crispy texture and delicious flavor. Here's a simple recipe for keto-friendly fried buffalo wings:

Ingredients:

• Chicken wings
• Salt and black pepper to taste
• Almond flour for dredging
• Butter, unsalted
• Frank's Red Hot Sauce or your favorite keto-friendly sauce

Instructions:

• Heat frying oil in a large stockpot or deep fryer to 300 degrees Fahrenheit.
• Line a baking sheet with parchment paper and set aside. Place paper towels on a large platter near the frying pan for draining the wings.
• Preheat the oven to 400 degrees Fahrenheit.
• Season the chicken wings with salt and pepper, then dredge them in almond flour.
• Fry the wings in small batches for 12-15 minutes, or until they reach your desired doneness. Avoid overcrowding the fryer.
• Drain the cooked wings on a paper towel-lined plate.
• Combine melted butter and hot sauce in a large bowl.
• Dip or toss the cooked wings in the sauce until coated.
• Place the wings on the prepared baking sheet and broil for 2-3 minutes to crisp and add color.
• Allow the wings to cool for 5 minutes before serving with your favorite keto-friendly dressing and veggies.

Keto Buffalo Wings Sauce and Seasoning Options:

When it comes to sauce and seasoning for your keto buffalo wings, there are plenty of options to choose from. Here are some keto-friendly choices:

• Buffalo sauce: Classic and keto-friendly, buffalo sauce adds a spicy kick to your wings.
• Dry rubs: Buffalo Wild Wings offers various dry rubs with minimal carbs, such as Lemon Pepper, Nashville Hot, and Parmesan Garlic.
• Blue cheese dressing: A perfect pairing to cut through the heat of spicy wings.
• Ranch dressing: A mild and creamy option to balance the bold flavors of the wings.
• Other keto-friendly sauces: Garlic butter, ranch, or your favorite keto-friendly barbecue sauce.

Keto Buffalo Wings at Restaurants:

If you're dining out and want to stick to your keto diet, here are some tips for ordering keto buffalo wings at popular restaurants:

• Buffalo Wild Wings: Go for their traditional wings, which are keto-friendly. Avoid the boneless wings as they are breaded. You can also order naked tenders, which are grilled chicken pieces perfect for dipping in keto-friendly sauces.
• Cast Iron Keto: They suggest ordering traditional wings without breading and choosing from their list of keto-friendly sauces and dry rubs.

So, whether you're making keto buffalo wings at home or ordering them at a restaurant, there are plenty of delicious and low-carb options to enjoy!

Keto buffalo wings are best served with blue cheese or ranch dressing, and celery and carrot sticks on the side

Blue Cheese or Ranch Dressing:

Blue cheese and ranch dressings are classic pairings for buffalo wings, and they also happen to be keto-friendly. Blue cheese dressing, made from creamy blue cheese crumbles, adds a tangy and salty contrast to the spicy wings. Ranch dressing, with its creamy, herb-infused flavour, also helps balance the heat of the wings. Both options are low in carbs, making them perfect for keto dieters.

Celery and Carrot Sticks:

Celery and carrot sticks are the perfect crunchy, healthy side to go with your keto buffalo wings. They offer a refreshing, mild flavour that can help cool down your palate between spicy bites. Plus, they're low in carbs and high in fibre, making them a great keto-friendly choice. Dip them in the blue cheese or ranch dressing for even more flavour!

Other Keto-Friendly Sides:

If you're looking for some additional sides to round out your meal, here are some other keto-friendly options:

• Salads: A side salad, such as a simple garden salad or a more indulgent option like a cobb salad, can add some freshness and crunch to your meal. Just be mindful of the dressing—opt for a keto-friendly vinaigrette or a creamy blue cheese or ranch dressing.
• Veggies: In addition to celery and carrot sticks, you can also serve other raw or lightly steamed veggies like cucumber slices, mini bell peppers, and radishes.
• Zucchini Fries: If you're craving something crispy and savoury, zucchini fries are a great keto-friendly alternative to traditional fries.
• Appetizers: For a full game-day spread, serve your keto buffalo wings with other keto-friendly appetizers like jalapeno poppers, creamy spinach dip, or stuffed mini peppers.

So, the next time you're enjoying some keto buffalo wings, don't forget to include these delicious and keto-friendly sides! They'll enhance your dining experience and keep you on track with your keto diet.

You can make keto buffalo wings spicier by adding cayenne pepper or hotter sauce

Chicken wings are a great keto-friendly snack, and you can make them even better by adding some spice!

• Add cayenne pepper: Cayenne pepper is a great way to add heat to your wings. You can add it to the sauce or sprinkle it directly on the wings before baking.
• Use a hotter sauce: If you want to turn up the heat, try using a hotter sauce like Texas Pete's Hot Sauce or Tabasco.
• Increase the amount of hot sauce: If you want a stronger buffalo flavour and more spice, you can increase the amount of hot sauce in your recipe.
• Add red pepper flakes: For an extra kick, add some red pepper flakes to your sauce or sprinkle them on top of your wings after baking.
• Try different types of pepper: Experiment with different types of peppers to find the perfect spice level for your taste buds. For example, you could try using a spicier variety of cayenne pepper or add some chopped jalapeños to your sauce.
• Don't be afraid to experiment: Don't be afraid to experiment with different combinations of spices and sauces to find the perfect level of spice for your keto buffalo wings.

Keto buffalo wings can be made with a variety of sauces, including garlic butter, ranch, and barbecue

The traditional keto buffalo wings are made with a simple combination of butter and hot sauce. However, you can get creative and experiment with different sauces and seasonings to find your favorite variation.

Garlic Butter Wings

For a garlic butter variation, mince one or two cloves of garlic and add them to a small saucepan with melted butter. You can also add some cayenne pepper for an extra kick. Toss your cooked wings in this garlic butter sauce, and serve them with celery sticks and a blue cheese or ranch dip.

Ranch Wings

Ranch dressing is a popular choice for keto dieters as it is usually low in carbs. You can either buy a store-bought keto-friendly ranch dressing or make your own by combining buttermilk, mayonnaise, sour cream, garlic powder, onion powder, dried dill, and chives. Toss your wings in this creamy ranch sauce, or serve it as a dip on the side.

Barbecue Wings

If you're craving some smoky barbecue flavor, you can use a sugar-free barbecue sauce or make your own by combining tomato paste, apple cider vinegar, erythritol, garlic powder, onion powder, salt, pepper, and your choice of spices. Toss your wings in this barbecue sauce and serve them with some shredded keto-friendly coleslaw.

Other Sauce Options

In addition to the sauces mentioned above, you can also experiment with other keto-friendly sauces like lemon pepper, parmesan garlic, spicy garlic, or Thai curry. You can also try dry rubs like chipotle BBQ, desert heat, or salt and vinegar.

Remember, when making keto buffalo wings, it's important to avoid breading and stick to baking, grilling, or air frying. Traditional frying methods and sugary sauces will take your wings out of the keto-friendly zone.

So, get creative, and don't be afraid to experiment with different sauces and seasonings to find your perfect keto buffalo wing recipe!

You can make keto buffalo wings in the oven or air fryer, and they're best served fresh but can be frozen for up to three months

Oven-Baked Keto Buffalo Wings

To make keto-friendly buffalo wings in the oven, start by preheating your oven to 400°F. Then, prepare a baking sheet by lining it with parchment paper or foil for easy cleanup. Place a wire rack on top of the baking sheet.

Next, season your chicken wings with a mixture of baking powder, salt, and pepper. You can also add other spices like garlic powder, onion powder, and paprika for extra flavor. Place the seasoned wings on the wire rack in a single layer and bake them for 40-45 minutes, or until they're crispy and reach an internal temperature of 165°F.

While the wings are baking, make your buffalo sauce by melting butter and mixing it with your favorite keto-friendly hot sauce. You can also add other ingredients like garlic, cayenne pepper, or black pepper to the sauce for extra heat.

Once the wings are done, toss them in a bowl with the sauce until they're evenly coated. Serve them with keto-friendly dipping sauces like blue cheese or ranch dressing and enjoy!

Air Fryer Keto Buffalo Wings

If you prefer to use an air fryer, start by seasoning your chicken wings with a dry rub of your choice. You can use a simple mixture of salt and pepper, or get creative with spices like garlic powder, onion powder, paprika, or even a keto-friendly ranch seasoning mix.

Place the seasoned wings in the air fryer basket, making sure not to overcrowd them. Cook the wings in batches if necessary. Set the air fryer to 400°F and cook the wings for 15-20 minutes, flipping them halfway through, until they're crispy and reach an internal temperature of 165°F.

While the wings are cooking, prepare your buffalo sauce by mixing melted butter with your favorite keto-friendly hot sauce. You can also add other ingredients like garlic, cayenne pepper, or black pepper to the sauce for extra flavor.

Once the wings are done, toss them in a bowl with the sauce until they're evenly coated. Serve them with keto-friendly dipping sauces and enjoy!

Storage and Reheating

These keto buffalo wings are best served fresh, but you can also store them in the refrigerator for up to 2-3 days or freeze them for up to 3 months. To reheat, place them in the oven or air fryer at 375°F until warmed through. You can also microwave them, but this may affect their crispiness.

Frequently asked questions