Chicken Wing Dip: A Keto Super Bowl Snack?

Chicken wings are a popular food choice for those on the keto diet. They are high in protein and fat, with zero carbs per wing, and are extremely flavourful. Chicken wings can be baked, fried, or cooked in an air fryer, and there are a variety of keto-friendly sauces and dips that can be used to enhance their flavour, such as ranch dressing, buffalo sauce, and honey mustard. When preparing chicken wings for the keto diet, it is important to avoid breading and high-carb sauces, as these can increase the carb content. Chicken wings can be served as a snack or a meal and are a great option for those looking for a tasty and crispy keto treat.

Keto chicken wings in the air fryer

Ingredients

You will need:

• 3 pounds of chicken wings
• 2 tablespoons of oil or melted butter
• 1 tablespoon of mayonnaise
• 1 tablespoon of dried parsley flakes
• 1 tablespoon of a low-carb sweetener like Gentle Sweet or Swerve
• 1/2 tablespoon of ground paprika
• 1/2 teaspoon of ground cumin
• 1/2 teaspoon of garlic powder
• 1/2 teaspoon of onion powder
• 1/4 teaspoon of smoked paprika
• 1/2 teaspoon of salt
• Black pepper, chili powder, and/or cayenne pepper to taste
• Avocado oil or cooking spray

Method

• Combine the chicken, oil, butter, and seasoning in a large bowl. Cover and marinate in the refrigerator for up to overnight, or for at least 20 minutes.
• Preheat your air fryer to 380°F.
• Pat the chicken wings dry with paper towels and season with salt and pepper.
• Place the chicken wings in the air fryer basket, ensuring they are in a single layer. You may need to cook in batches.
• Cook for 20 minutes, removing the basket every 5 minutes to toss the wings for even cooking.
• After 20 minutes, toss the wings again and increase the temperature to 400°F. Cook for another 5 minutes.
• For extra crispiness, finish under the broiler for a few minutes.
• Serve as is, or coat with your favorite keto-friendly wing sauce.

Tips

• If you prefer saucier wings, glaze each piece of chicken with sauce and return to the air fryer for 3-4 minutes.
• To check if your wings are cooked, use a meat thermometer to ensure the chicken reaches an internal temperature of 165°F.
• For spicy wings, add cayenne pepper or hot sauce to taste.
• If you're short on time, you can skip the marinating step, but the wings will be less flavorful.

Keto chicken wings in the oven

Chicken wings are a great food to include in a keto diet. They are easy to prepare, have zero carbs, and can be baked, fried, or air-fried. Here is a delicious keto-friendly recipe for chicken wings that you can make in the oven.

Ingredients

• Chicken wings
• Vegetable oil
• Salt and pepper
• Baking powder
• Buffalo sauce
• Keto honey
• Butter

Optional Ingredients for a Greek Yogurt Ranch Dip

• Mayonnaise
• Sour cream
• Heavy cream
• Lemon zest and juice
• Chives
• Parsley
• Onion powder
• Cayenne pepper
• Garlic powder
• Salt and pepper

Method

• Preheat the oven to 200C/400F. Place a wire rack over a baking sheet.
• In a large mixing bowl, add the chicken wings, salt, pepper, vegetable oil, and baking powder. Toss until all the ingredients are combined.
• Transfer the chicken wings to the wire rack. Bake for 45-55 minutes, flipping halfway through, until the wings are crispy.
• While the chicken wings are baking, prepare the sticky sauce. In a small saucepan, add the buffalo sauce and keto honey and place over medium heat. Once it simmers, add the butter and cook for 3 more minutes.
• Remove the chicken wings from the oven and turn the oven to broiler mode.
• Place the baked chicken wings into a bowl and coat them with the sauce until completely coated.
• Place the chicken wings back on the wire rack and cook for a further 3 minutes, just until the sauce caramelizes.

Tips

• Pat dry the chicken wings before adding the oil and seasonings to ensure the skin remains crispy.
• Don't worry about the amount of baking powder used, as it won't leave a metallic or bitter flavor. It will enhance the crispiness of the wings, even after they are coated in the sauce.
• Always reheat chicken wings in a preheated oven to ensure they crisp up again.

Nutritional Information (per wing)

• Calories: 84
• Carbohydrates: 1g
• Protein: 6g
• Fat: 7g
• Sodium: 174mg
• Potassium: 48mg
• Fiber: 1g
• Vitamin A: 45IU
• Vitamin C: 1mg
• Calcium: 4mg
• Iron: 1mg

Keto chicken wing sauces and dips

Chicken wings are a great keto-friendly option as they are low in carbs and high in fat and protein. While the wings themselves are keto-friendly, the sauces and dips you choose to accompany them may not be. Here are some keto-friendly sauces and dips to go with your chicken wings:

Keto Sauces

• Buffalo Sauce: A keto-friendly sauce with zero carbs that can be made with just two ingredients: hot sauce and melted butter. Popular hot sauces like Frank's Original Cayenne Pepper Sauce and Trappey's Red Devil Sauce are keto-friendly, while others may contain sugar, so always check the label. You can also add ingredients like garlic, paprika, and cayenne pepper to your buffalo sauce for extra flavour.
• Classic Buffalo Sauce: This sauce is usually sugar-free and keto-friendly.
• Garlic Parmesan Sauce: A buttery and garlicky sauce that pairs well with chicken wings.
• Lemon Pepper Sauce: A naturally sugar-free sauce option that is keto-friendly.
• Cilantro Lime Sauce: A good keto-friendly sauce option with a unique flavour profile.

Keto Dips

• Ranch: A tablespoon of ranch salad dressing has 1.4 grams of carbs, making it a keto-friendly dip option.
• Greek Yogurt Ranch Dip: A healthier variation of the classic ranch dip that goes well with chicken wings.
• Lemon-Ranch Dip: A creamy and tangy dip that pairs well with chicken wings.
• Spicy Mayo Dip (Harissa Aioli): A novel way to add some spice to your chicken wings, with only 0.5 grams of carbs per tablespoon.
• Honey Mustard Dipping Sauce: Enjoy this sweet and tangy sauce in moderation, as it contains 2.5 grams of carbs per two tablespoons.

Keto chicken wing nutrition facts

Chicken wings are a keto-friendly food, but the nutritional value of chicken wings can vary depending on their preparation method and the sauces or dips served with them.

A plain, cooked chicken wing contains zero grams of carbohydrates and is, therefore, a suitable food for those following a keto diet. However, breaded, fried chicken wings can be much higher in carbs, with approximately 3.2 grams of total carbs and 3.1 grams of net carbs per wing.

Chicken wings are a good source of protein, containing 4.5 grams per wing. They also contain vitamins A, B1, B6, B12, D, E, and K, as well as minerals such as iron, potassium, magnesium, calcium, and zinc.

When preparing chicken wings for a keto diet, it is important to avoid sweet or sticky sauces made with sugar. Instead, opt for keto-friendly variations such as sugar-free BBQ sauce or keto brown sugar. Wings can be baked instead of fried to reduce the fat content.

Keto Chicken Wings with Lemon-Ranch Dip

Ingredients:

• 32 chicken drumettes/wingettes
• 3 tbsp plus 2 tsp olive oil, divided
• Sea salt & freshly cracked pepper
• 1½ tsp garlic powder, divided
• 4 tsp mixed dried herbs (basil, thyme, marjoram, oregano, and parsley)
• 2 tbsp butter, melted

Instructions:

• Preheat the oven to 450°F (230°C). Line two baking sheets with foil and place them in the oven while it preheats.
• Pat the chicken wings dry with paper towels and place them in a large mixing bowl.
• Add 3 tablespoons of olive oil, the garlic powder, the dried herbs, 1 teaspoon of salt, and ¾ teaspoon of pepper to the bowl with the chicken wings. Toss until the wings are evenly coated with the seasoning.
• Carefully remove the hot pans from the oven, brush each with a teaspoon of the remaining olive oil, and evenly distribute the wings across both baking sheets.
• Place in the oven and cook, turning the wings occasionally, until golden brown and crispy, about 30 minutes.
• Remove the wings from the oven and drizzle the melted butter over them. Toss to coat and return to the oven for 5 minutes more.
• Transfer the wings to a platter and sprinkle with salt before serving.

Lemon-Ranch Dip Ingredients:

• Zest and juice from 1 lemon
• 2 tbsp chopped fresh chives
• 2 tbsp chopped fresh parsley
• 1/4 tsp cayenne pepper
• 1/2 tsp garlic powder
• 1/4 tsp freshly ground pepper
• Mayonnaise
• Sour cream
• Heavy cream
• Onion powder
• Salt

Instructions:

Combine all ingredients in a medium bowl and whisk together. Transfer to a serving bowl, cover, and refrigerate until ready to use.

Keto chicken wing recipes

Chicken wings are a great option for those on a keto diet as they are low in carbohydrates and high in fat and protein. Here are some keto chicken wing recipes to try:

Keto Buffalo Wings

This recipe uses a combination of butter, hot sauce, garlic, and cayenne pepper to create a delicious and spicy wing. The wings are baked on a wire rack to ensure they get crispy, and the sauce is made by simply melting the butter and mixing in the other ingredients. These wings are best served alone or with a salad and celery.

Keto Chicken Wings with Greek Yogurt Ranch Dip

This recipe is perfect for those who want a healthier option. The wings are baked in the oven and then served with a Greek yogurt ranch dip and vegetables. The recipe recommends using skin-on, bone-in wings for the best results.

Keto Garlic Parmesan Wings

These wings are made with a secret ingredient: baking powder! This creates a crispy texture without the need for deep frying. The wings are coated in a garlic parmesan sauce and then baked in the oven. They can also be made in an air fryer for an even crispier texture.

Herby Keto Chicken Wings with Lemon-Ranch Dip

This recipe is perfect for those who want a more flavorful wing. The wings are coated in a mixture of olive oil, garlic powder, dried herbs, and sea salt before being baked in the oven. They are then served with a creamy lemon-ranch dip, which can be made by combining mayonnaise, sour cream, heavy cream, lemon zest, and various spices.

Keto Chicken Wings with Mayo

This recipe uses an unusual ingredient: mayonnaise! The mayo helps the wings to crisp up and brown, and the result is a delicious and crispy wing. The recipe also includes instructions for making a Greek yogurt ranch dip, which can be served on the side.

Frequently asked questions