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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!
Looking for more low carb and keto appetizer recipe ideas? Give this Keto Blinis with Smoked Salmon or Low Carb Artichoke Crab Dip a try!
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MORE KETO & LOW CARB CHICKEN RECIPES
Low Carb Butter Chicken | BBQ Chicken Spaghetti Squash
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!
I use Besti in my BBQ rub, as well as most of my BBQ sauces.
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.
INGREDIENTS
For the Chicken wings
- Xanthan gum
- Salt
- Pepper
For the Garlic Parmesan Sauce
- Butter
- Garlic
- Parmesan cheese
- Pepper
- Parsley
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.
STEP 1
Preheat the oven to 250 degrees F and line a large baking sheet with foil and place a wire cooling rack on top.
STEP 2
In a small bowl, combine the xanthan gum, salt, and pepper.
STEP 3
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.
STEP 4
Lay the chicken wings on the wire rack on top of the baking sheet in a single layer.
STEP 5
Place the wings in the oven for 30 minutes.
STEP 6
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.
STEP 7
Remove the wings from the oven and turn them over with tongs.
STEP 8
Return the wings to the oven and bake for an additional 20 minutes, or until they are golden brown and crispy.
STEP 9
In a small saucepot, add the butter and garlic and heat until the butter melts.
STEP 10
Remove from the heat and stir in 1/2 cup of the grated Parmesan cheese and pepper.
STEP 11
Toss the wings in the garlic Parmesan butter.
STEP 12
Place the wings on a serving tray and spoon any leftover sauce over the top.
STEP 13
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.
MORE KETO AND LOW CARB APPETIZER RECIPES
- Low Carb Artichoke Crab Dip
- Low Carb Texas Trash Dip
- Keto Blinis with Smoked Salmon Pate
- Avocado Deviled Eggs
- Cheesy Keto Stuffed Mushrooms
- Keto Buffalo Chicken Cheese Ball
Crispy Garlic Parmesan Chicken Wings (Keto and Gluten-free)
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!
Equipment
- 1 tongs
Ingredients
- 4 pounds chicken wings, drumettes, and flats
- 1 1/2 tablespoons xanthan gum
- 1 teaspoon pink salt
- 3/4 teaspoon cracked black pepper (divded)
- 2 sticks unsalted butter
- 6 cloves garlic minced
- 1/2 cup + 2 tablespoons grated parmesan cheese
- 2 tablespoons fresh flat-leaf parsley finely chopped
Instructions
- 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.
- 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 1/2 teaspoon the cracked black 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 with the skin side up.
- 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 the remianing 1/4 teaspoon cracked black 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.
Notes
Most of my recipes are low-carb (or keto) and gluten-free, but some are not. Please verify that a recipe fits your needs before using it. Recommended and linked products are not guaranteed to be gluten-free. Recipes may contain errors, so please use your common sense when following them.
Nutritional information is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs will not be included as it has a glycemic index of 0 (meaning it does not spike blood sugar) and it’s not metabolized. Net carbs are the total carbs minus fiber.
Nutrition
Calories: 340kcalCarbohydrates: 2gProtein: 17gFat: 29gSaturated Fat: 14gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gTrans Fat: 1gCholesterol: 106mgSodium: 359mgPotassium: 151mgFiber: 1gSugar: 0.1gVitamin A: 680IUVitamin C: 2mgCalcium: 68mgIron: 1mg
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