Crispy and delicious chicken wings made at home with a delicious parmesan garlic sauce. Who needs take out when these are hot and ready in your kitchen? Plus they are keto and gluten-free!
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If you are new to keto you might wonder if chicken wings are OK. That of course depends on how they are prepared. If you take a plain chicken wing, baked, no breading, no sauce, there are 0 carbs.
But who wants a plain ol’ chicken wing? Am I right?
So let’s go over the different types of chicken wings out there, and what is, and isn’t low carb.
First up is the breaded chicken wing.
Now your regular everyday breaded wing is going to clock in at about 3 net carbs per wing and that might not seem like much. But, when you think about how many wings you might eat in a meal… that can add up pretty dang fast!
If you want a low carb breaded wing I would go with almond flour in the place of regular wheat flour, or better yet ground pork rinds, which add zero carbs.
So what about the chicken wings with a sticky or sweet sauce?
You need to be careful because chances are they contain sugar of some sort so they are a no-go as far as your low carb lifestyle goes. If you are making them at home you can always use a keto-friendly sugar substitute like Besti
, and save yourself a ton of carbs!
So, long answer short, chicken wings are keto as long as you make them with low carb alternative ingredients. You don’t lose the flavor, just all the carbs!
INGREDIENTS NEEDED TO MAKE CRISPY GARLIC PARMESAN CHICKEN WINGS
Detailed measurements and instructions can be found on the printable recipe card at the bottom of the page.
For the Chicken wings
For the Garlic Parmesan Sauce
- Parmesan cheese
HOW TO MAKE CRISPY GARLIC PARMESAN CHICKEN WINGS
Before you bake the chicken wings
Take the chicken wings out of the package and place them on a paper towel-lined baking sheet in a single layer. Pat the tops dry with a paper towel and allow to dry on the counter for an hour
Place an oven rack in the lowest position of the oven and one in the upper middle.
Preheat the oven to 250 degrees F and line a large baking sheet with foil and place a wire cooling rack on top.
In a small bowl, combine the xanthan gum, salt, and pepper.
Place half of the wings in a large bowl and sprinkle with half of the xanthan gum mixture. Do this quickly as the xanthan gum will get sticky. Repeat with the remaining wings.
Lay the chicken wings on the wire rack on top of the baking sheet in a single layer.
Place the wings in the oven for 30 minutes.
Move the baking sheet to the upper rack in the oven and turn the oven temperature up to 400 degrees F.
Set the timer for 10 minutes.
Remove the wings from the oven and turn them over with tongs.
Return the wings to the oven and bake for an additional 20 minutes, or until they are golden brown and crispy.
In a small saucepot, add the butter and garlic and heat until the butter melts.
Remove from the heat and stir in 1/2 cup of the grated Parmesan cheese and pepper.
Toss the wings in the garlic Parmesan butter.
Place the wings on a serving tray and spoon any leftover sauce over the top.
Top the wings with the shredded Parmesan cheese and chopped parsley.
FAQS ABOUT CRISPY GARLIC PARMESAN CHICKEN WINGS
Can I make these wings in the air fryer?
Because I was following the process that Nagi uses on Recipe Tin Eats
I only tried these in the oven. I have not tried to make these in the air fryer.
Can I use a different sauce?
Absolutely! You could follow the baking instructions and then use whatever low carb sauce you like.
How do I store the leftover Crispy Garlic Parmesan Chicken Wings?
Store them in an airtight container in the fridge for up to 4 days. Reheat leftover chicken wings in the oven. Place the chicken wings on a baking sheet with a rack on it. Heat the oven to 350 and bake the wings for 10 to 20 minutes.
Last thoughts about Crispy Garlic Parmesan Chicken Wings
I have been making my chicken wings like this since I found the recipe on Recipe Tin Eats. I made them once and the hubby was ecstatic so that has been the way I have made them ever since. Even after buying my Ninja Foodie space saver toaster oven (which I absolutely LOVE!) he insists that all wings be prepared this way. So who am I to argue with him? The man loves what he loves!
Nagi uses baking powder instead of xanthan gum with her wings. You are welcome to use baking powder, I didn’t have any baking powder and xanthan gum worked just fine. So you do you, if you have baking power great, if not grab that xanthan gum. I think the major reason these wings get so crispy is from rendering the fat at the lower temp in the beginning and then cranking the heat up at the end.
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