Wing Sauce And Keto: A Tasty Combination?

Chicken wings are a popular food choice for people on the keto diet, a low-carbohydrate method of eating that involves high consumption of fats and proteins. The wings are naturally low in carbs and can be made keto-friendly by baking, grilling, or air-frying them and using low-carb sauces.

A popular keto-friendly sauce for wings is buffalo sauce, which can be easily made at home with hot sauce and butter. Some recipes also include garlic, black pepper, and cayenne pepper. Other keto-friendly sauces include ranch, garlic parmesan, and lemon pepper.

Keto buffalo wings with ranch or blue cheese

Ingredients:

• 12 frozen chicken wings
• 4 tbsp salted butter
• 1/4 cup of hot sauce (preferably Frank's RedHot Sauce)
• 1 clove of garlic, minced
• 1/4 tsp cayenne pepper (optional, omit for less spicy wings)
• 1 dash of cracked black pepper
• Salad and celery (optional)
• Blue cheese crumbles (optional)

Method:

Preheat the oven to 400 degrees Fahrenheit. Using a wire rack, with a baking dish or sheet underneath, spread the wings evenly. The wire rack will keep them from getting soggy on the bottom. Rub with your oil of choice (olive oil, ghee, or avocado oil are recommended) and then sprinkle generously with salt and pepper. Bake for about 45 minutes or until crispy and at least 165 degrees Fahrenheit.

While the wings are baking, add the garlic and butter to a small saucepan over medium-low heat until hot and melted. Once melted, add the hot sauce and cayenne pepper (if using) 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 and celery, or coat them with blue cheese crumbles.

Keto-Friendly Dips:

Blue Cheese Dip:

Ingredients:

• 1 cup Primal Kitchen Ranch Dressing
• 1/4 cup blue cheese crumbles
• 2 tbsp Primal Kitchen Mayo with Avocado Oil

Mix all the ingredients in a bowl and serve with the wings.

Ranch Dressing:

A keto-friendly ranch dressing can also be used as a dip for the wings.

Keto garlic parmesan wings

Ingredients:

• Chicken wings
• Baking powder
• Salt
• Butter
• Garlic
• Parsley
• Parmesan
• Black pepper
• Italian seasoning
• Red pepper
• Egg

Method:

• Preheat the oven to 250F.
• Pat the wings dry with paper towels.
• Place the wings in a large zip-top bag and sprinkle with salt and baking powder. Shake the bag to coat the wings.
• Line the wings on a baking pan with a rack.
• Bake the wings for 30 minutes.
• Remove from the oven, increase the temperature to 425F, and flip the wings.
• Bake for another 40 minutes until crispy.
• While the wings are cooking, prepare the sauce by mixing melted butter, garlic, and parmesan cheese in a bowl.
• Once the wings are cooked, toss them in the sauce.
• Serve and enjoy!

Tips:

• For extra crispiness, place the wings on a metal cooling rack on top of the baking sheet.
• Use salted butter for more flavor.
• Use finely grated parmesan cheese for better adherence to the wings.
• Add black pepper, onion powder, and paprika to the sauce for a boost of flavor.
• For a spicier kick, add more crushed red pepper to the sauce.
• To cut chicken wings into sections, follow this guide: http://thecookful.com/how-to-cut-chicken-wings/

Keto buffalo sauce recipe

Ingredients:

• Butter
• Hot Sauce (preferably Frank's)
• Garlic
• Cayenne Pepper
• Salt (optional)

Method:

• Add butter and crushed garlic to a saucepan.
• Once the butter has melted, let the garlic cook for a minute to combine with the butter.
• Whisk in the hot sauce and bring to a simmer for a few minutes.
• Take it off the stove and pour it into a bowl or jar. It will thicken as it cools.
• Store in an airtight container in the refrigerator for up to two weeks.

Tips:

• If you want to add even more heat, you can try adding a bit of cayenne powder.
• You can also add a couple of minced garlic cloves to the butter while it's melting.
• For a thicker, creamier sauce, add 1/4 cup mayonnaise to the cooled sauce, then whisk vigorously until combined.

Keto buffalo sauce variations

Keto Buffalo Sauce

The base for a keto-friendly buffalo sauce is a combination of hot sauce and butter. This sauce is a perfect match for chicken wings, chicken breasts, or cauliflower. It is easy to make and contains zero net carbs.

Variations

• Creamy Buffalo Sauce: To make a creamy buffalo sauce, add 1/4 cup of mayonnaise to the cooled sauce and whisk vigorously until combined. You can also use softened cream cheese cut into small pieces and stir it into the piping hot sauce.
• Add spices: You can add spices like garlic, smoked paprika, cayenne pepper, black pepper, or onion powder to your buffalo sauce for extra flavor.
• Use olive oil: Instead of butter, you can use olive oil to make your buffalo sauce.
• Add acidity: To turn your buffalo sauce into a dip, add some white vinegar or lemon juice for acidity and Worcestershire sauce for an umami flavor.
• Make it thicker: To make your buffalo sauce thicker, add a teaspoon of xanthan gum.

Keto buffalo sauce uses

Keto buffalo sauce is a versatile condiment that can be used in a multitude of ways. Here are some ideas to get you started:

Keto Buffalo Wings

Create the perfect keto-friendly buffalo wings by tossing cooked wings in a mixture of melted butter and hot sauce. For an extra kick, add some minced garlic and cayenne pepper to the sauce. Bake the wings on a wire rack to ensure they get crispy without sitting in their juices.

Roasted Cauliflower Bites

For a vegetarian option, toss roasted cauliflower florets in keto buffalo sauce. This gives them a delicious spicy kick and makes for a great low-carb side dish or snack.

Keto Chicken Tenders or Grilled Chicken Breast

Use keto buffalo sauce as a marinade for chicken tenders or grilled chicken breast. The sauce will add flavour and moisture to the meat, making it a tasty addition to any salad or wrap.

Dipping Sauce

Mix keto buffalo sauce with softened cream cheese to make a creamy, spicy dip for celery, carrots, or low-carb crackers. You can also add blue cheese crumbles to the dip for an extra indulgent treat.

Baked Chicken Thighs

Brush keto buffalo sauce onto baked chicken thighs before serving to add a spicy kick to your meal. This sauce is a great way to elevate a simple baked chicken dish.

Keto Stuffed Portobello Mushrooms

Mix shredded chicken with keto buffalo sauce and stuff the mixture into Portobello mushroom caps. Bake until the mushrooms are tender and serve as a tasty keto-friendly appetiser or main course.

Keto Buffalo Chicken Dip

Combine shredded chicken, cream cheese, keto buffalo sauce, and blue cheese crumbles to make a delicious and spicy dip. Serve warm with celery sticks, low-carb crackers, or vegetable sticks.

Cauliflower Wings

Toss cauliflower florets in keto buffalo sauce and coat with crushed pork rinds. Bake or air fry until crispy for a tasty vegetarian "wing" option.

Keto Buffalo Ranch Roasted Cauliflower Nachos

Drizzle keto buffalo sauce over roasted cauliflower nachos (skip the corn if you're strict keto). This will add a spicy kick to your nachos and take them to the next level.

Keto Pizza

Use keto buffalo sauce as the base for a spicy pizza. Top with shredded chicken, blue cheese, and chopped vegetables.

Keto Chicken Salad

Add a few tablespoons of keto buffalo sauce to your favourite chicken salad recipe for a spicy twist. This sauce pairs well with celery, green onions, and a variety of other vegetables.

Keto Chicken Thighs

Marinate chicken thighs in keto buffalo sauce before grilling or baking. This will add flavour and moisture to the meat, making it juicy and delicious.

Keto Chicken Wraps

Use keto buffalo sauce as a spread in chicken wraps. Add some blue cheese crumbles, chopped celery, and greens for a tasty and satisfying keto-friendly lunch.

With its combination of butter, hot sauce, and garlic, keto buffalo sauce is a versatile condiment that can be used in a variety of dishes. Get creative and experiment with this sauce to find your favourite ways to use it!

Frequently asked questions