Garlic Parmesan Sauce: A Keto-Friendly Condiment?

Garlic Parmesan sauce is a delicious and versatile condiment that can be used on chicken wings, chicken tenders, chicken breasts, or even Air Fryer Chicken Thighs. The sauce is typically made with a combination of butter, garlic, and Parmesan cheese, and it can be easily adjusted to suit your taste preferences. This sauce is a perfect keto-friendly option for those following a low-carb diet, as it contains minimal carbohydrates. By preparing a large batch of this sauce, you can ensure you always have a tasty and healthy option on hand to add to your meals.

How to make garlic parmesan sauce

Ingredients:

• Butter
• Garlic
• Italian Seasoning
• Flour
• Chicken Broth (or vegetable broth)
• Heavy Cream
• Parmesan Cheese
• Salt and Pepper

Optional:

• Red Pepper Flakes
• Lemon Juice
• Mayonnaise

Method:

• Melt the butter in a medium saucepan over medium-low heat.
• Add the garlic and Italian seasonings. Cook until fragrant (around 1 minute).
• Whisk in the flour to form a paste.
• Slowly pour in the broth, whisking constantly until smooth and combined.
• Simmer to thicken: bring to a low simmer over medium heat for about 2 minutes or until it thickens.
• Add the heavy cream and grated Parmesan cheese. Whisk and heat until the cheese melts and the sauce is smooth and creamy.
• Season with salt and pepper to taste.

Tips:

• For the smoothest sauce, use fresh grated parmesan cheese.
• The sauce will thicken as it sits in the refrigerator. If it becomes too thick, leave it on the counter for 10-15 minutes to loosen it up.
• For an extra garlic kick, use roasted garlic instead of fresh garlic.
• To add spice to the sauce, add 1/2 teaspoon of hot sauce or 1/4 teaspoon of cayenne pepper.

Keto garlic parmesan wings in the air fryer

Ingredients:

• Chicken wings
• Sea salt
• Pepper
• Garlic powder
• Olive oil
• Butter
• Garlic
• Red pepper flakes
• Parmesan
• Parsley

Method:

• Preheat your air fryer to 380 degrees Fahrenheit.
• Pat the chicken wings dry and place them in a medium-sized bowl.
• Season the wings with sea salt, pepper, garlic powder, and olive oil. Mix well to ensure an even coating.
• Place the wings in a single layer in the air fryer basket and cook for 15 minutes.
• Turn the wings over and cook for another 15 minutes.
• While the wings are cooking, prepare the garlic parmesan sauce by melting butter in a microwave-safe bowl.
• Add minced garlic and red pepper flakes to the melted butter.
• Stir in a small amount of parmesan cheese to enhance the flavor.
• Once the wings are done, place them in a bowl and pour the butter mixture over them.
• Plate the wings and garnish with the remaining grated parmesan cheese and chopped parsley.

Tips:

• For frozen wings, start the air fryer at 350 degrees Fahrenheit for 7 minutes, then increase the temperature to 390 degrees Fahrenheit for 25 minutes.
• You can also use chopped roasted garlic instead of fresh raw garlic in the sauce.
• Always ensure your wings are dry before placing them in the air fryer, and use a light coating of olive oil to prevent sticking.
• For extra crispiness, add 1/2 teaspoon of smoked paprika to the wing coating before cooking.
• If using an air fryer with a smaller basket, you may need to cook the wings in batches to avoid overcrowding.

Serving Suggestions:

• Serve the wings while they are still hot, with a side of celery, carrots, and a low-carb ranch dip.
• For an extra kick of flavor, pair your wings with a low-carb beer.

Enjoy your delicious and crispy keto garlic parmesan wings, fresh from the air fryer!

Keto garlic parmesan wings in the oven

Ingredients:

• Chicken wings
• Baking powder (aluminium-free)
• Salted butter
• Garlic (finely minced or pressed)
• Grated parmesan cheese
• Fresh parsley
• Seasonings: paprika, cayenne, salt, and pepper

Method:

• Preheat your oven to 250ºF and place a baking rack over a rimmed baking sheet. Brush the rack with oil to prevent sticking.
• Pat the chicken wings dry and place them in a large zip-top bag or bowl. Add the baking powder, salt, and pepper, and shake or toss to coat the wings evenly.
• Place the wings on the prepared rack, making sure they are in a single layer and not touching.
• Bake at 250ºF for 30 minutes, or until the wings are dry and crisp.
• Remove the wings from the oven, increase the temperature to 425ºF, and flip the wings over.
• Bake for an additional 15 minutes, then flip the wings again and bake for a further 10 minutes, or until the skin is golden brown and crispy.
• While the wings are cooking, make the sauce by melting the butter in a microwave-safe bowl or saucepan. Add the garlic and parsley, and whisk to combine.
• Once the wings are cooked, remove them from the oven and place them in a large bowl. Pour the sauce over the wings and toss to coat evenly.
• Sprinkle the wings with the grated parmesan cheese and toss again to coat.
• Serve the wings hot, garnished with additional chopped parsley if desired.

Tips:

• For extra crispy wings, use fresh (not frozen) wings and pat them very dry before adding the baking powder and seasonings.
• If using frozen wings, thaw them completely before cooking.
• Baking powder is the secret ingredient to achieving crispy keto chicken wings. It raises the pH levels on the chicken's skin, breaking down the proteins and creating a crunchy texture.
• For a kick of spice, add some red pepper flakes to the sauce or coat the wings with garlic powder and olive oil before cooking.
• These keto garlic parmesan wings are a perfect "game day" or party snack, and pair well with a low-carb beer.

Keto garlic parmesan sauce ingredients

The Basics

To make a keto-friendly garlic parmesan sauce, you'll need a few staple ingredients: butter, garlic, heavy cream, and parmesan cheese.

Butter

You can use salted or unsalted butter, depending on your preference. If you're using salted butter, be mindful of the overall saltiness of the dish, especially if you're adding other salty ingredients like parmesan cheese.

Garlic

Use fresh garlic cloves for the best flavor. Finely mince or press the garlic to ensure small pieces that will distribute evenly throughout the sauce. You can also use jarred minced garlic or garlic powder as a convenient substitute.

Heavy Cream

Heavy cream, also known as heavy whipping cream, is essential for creating a rich and creamy sauce. Avoid using regular milk or almond milk, as these will result in a thinner sauce that may require thickeners.

Parmesan Cheese

Use freshly grated parmesan cheese for the smoothest sauce. Grated parmesan melts more evenly than shredded or pre-grated varieties. If you're using pre-grated parmesan, you may need to adjust the cooking time to allow it to melt properly.

Spices

In addition to the main ingredients, you'll want to season your sauce with sea salt and black pepper to taste. Nutmeg is also a classic ingredient in alfredo sauce, although it's optional if you're not a fan.

Optional Add-ons

For a kick of heat, add some red pepper flakes to your sauce. You can also include chopped fresh parsley for added flavor and color.

Sample Recipe

Here's a simple recipe for keto garlic parmesan sauce:

Ingredients:

• 1 tablespoon unsalted butter
• 3-6 cloves garlic, minced
• 3 tablespoons heavy cream
• 1/4 cup grated parmesan cheese
• Sea salt and black pepper to taste
• Nutmeg (optional)

Instructions:

• Melt butter in a medium saucepan over medium heat.
• Add minced garlic and sauté until fragrant (about 30 seconds).
• Pour in heavy cream and bring to a gentle simmer. Continue simmering until the sauce thickens and reduces by about one-third.
• Reduce the heat and gradually whisk in the parmesan cheese until smooth.
• Stir in sea salt, black pepper, and nutmeg (if using) to taste. Adjust the seasoning as needed.
• If your sauce becomes too thick, thin it out with a bit of additional cream.

Keto garlic parmesan wings as an appetiser

These keto-friendly garlic parmesan wings are the perfect appetiser for any occasion. They are crispy, juicy, and full of flavour, making them a crowd favourite. The best part? They are easy to make and can be cooked in an oven or an air fryer.

Ingredients:

• Chicken wings (fresh or frozen)
• Baking powder
• Salt and pepper
• Butter
• Garlic
• Parmesan cheese
• Fresh parsley
• Paprika
• Cayenne

Oven Method:

• Preheat your oven to 250ºF and place a baking rack over a rimmed baking sheet. Brush the rack with oil to prevent sticking.
• Pat the chicken wings dry and place them in a large bowl. Season with salt, pepper, and garlic powder. You can also add a light coating of olive oil.
• Place the wings on the prepared rack, making sure they are in a single layer.
• Bake at 250ºF for 30 minutes, or until the wings feel dry and crisp.
• Increase the oven temperature to 425ºF. Flip the wings so they are skin-side down and bake for 15 minutes. Then flip them over again and bake for an additional 10 minutes.
• While the wings are baking, make the sauce by melting butter in a microwave-safe bowl or saucepan. Whisk in the garlic and parsley.
• Once the wings are done, remove them from the oven and toss them in the sauce. Sprinkle with additional parmesan cheese and chopped parsley.

Air Fryer Method:

• Preheat your air fryer to 380 degrees.
• Pat the chicken wings dry and place them in a medium bowl. Season with salt, pepper, garlic powder, and olive oil. Mix well.
• Place the wings in the air fryer in a single layer and cook for 15 minutes. Flip the wings and cook for an additional 15 minutes.
• Make the sauce by melting butter and adding minced garlic and red pepper flakes. You can also add some grated parmesan cheese for extra flavour.
• Place the hot wings in a bowl, pour the sauce over them, and toss to coat. Plate the wings and garnish with additional parmesan cheese and chopped parsley.

These keto garlic parmesan wings are sure to be a hit! They are crispy, juicy, and full of flavour. The garlic parmesan sauce is the perfect complement to the wings, and they can be served as a delicious appetiser or snack. Enjoy!

Frequently asked questions