This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Doing so allows me to create more unique content and recipes for you.
Indulge in the perfection of our Crispy Garlic Parmesan Chicken Wings (Keto and Gluten-Free) recipe—homemade wings coated in a delightful parmesan garlic sauce. Skip the takeout and savor the crispy goodness right from your kitchen. A keto and gluten-free delight for wing enthusiasts!
Join my newsletter and never miss a recipe!
🍗✨ Crispy Garlic Parmesan Chicken Wings (Keto and Gluten-Free) 🧀🍗
Are chicken wings keto-friendly? Absolutely, if prepared right! While plain baked wings with no breading or sauce have zero carbs, we all know plain doesn't cut it. Let's dive into the low-carb world of chicken wings.
1. Breaded Wings: Regular breaded wings can pack around 3 net carbs per wing. Opt for almond flour or ground pork rinds as low-carb alternatives to traditional wheat flour.
2. Wings with Sticky/Sweet Sauce: Be cautious with store-bought wings; they often contain sugar. For a keto twist, use a sugar substitute like Besti Sweeteners in homemade sauces.
I personally use Besti in my BBQ rub and BBQ sauces, maintaining the flavor without the carbs. In essence, chicken wings can be keto with the right low-carb ingredients—flavor intact, carbs out!
I stumbled upon this recipe on Recipe Tin Eats, and it's been a household favorite since. I make them with my Ninja Foodie toaster oven, and my husband insists on only these wings—his unwavering love for them speaks volumes!
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.
Share pics of your version of these wings using #BobbisKozyKitchen on Instagram for a chance to be featured in our newsletter! 📸
In This Post
- 🥘Crispy Garlic Parmesan Chicken Wings (Keto and Gluten-Free) Ingredients
- 🔪Crispy Garlic Parmesan Chicken Wings (Keto and Gluten-Free) Instructions
- Substitutions
- 📖Variations
- 🍽Equipment
- Storage
- 💭Top tip
- FAQ about Crispy Garlic Parmesan Chicken Wings (Keto and Gluten-Free)
- Related Recipes
- Crispy Garlic Parmesan Chicken Wings (Keto and Gluten-free)
- Food safety
🥘Crispy Garlic Parmesan Chicken Wings (Keto and Gluten-Free) Ingredients
These are the ingredients necessary to make Crispy Garlic Parmesan Chicken Wings (Keto and Gluten-Free).
- Parmesan Cheese - opt for freshly grated if you have the chance, the flavor is so much better.
- Xanthan Gum - this helps crisp the skin up.
- Chicken Wings - you can use whole wings, or drumettes, and flats.
A detailed list with measurements and instructions can be found on the printable recipe card at the bottom of the page.
🔪Crispy Garlic Parmesan Chicken Wings (Keto and Gluten-Free) Instructions
This is a basic breakdown of the steps involved in making Crispy Garlic Parmesan Chicken Wings (Keto and Gluten-Free). You will find the full directions in the recipe card at the bottom of the post.
Place half of the wings in a large bowl and sprinkle with half of the xanthan gum mixture.
Lay the chicken wings on the wire rack on top of the baking sheet in a single layer with the skin side up.
In a small saucepot, add the butter and garlic and heat until the butter melts.
Toss the wings in the garlic Parmesan butter.
Helpful Hint: 💡: To achieve extra crispiness in your wings, make sure to thoroughly pat them dry with paper towels before applying the xanthan gum mixture. This helps remove excess moisture from the skin, allowing it to crisp up beautifully in the oven.
Substitutions
- Chicken Wings - If you prefer, you can use a mix of chicken drumettes and flats.
- Xanthan Gum - If you don't have any xanthan gum you can use baking powder.
- Salt - If available, try different flavors of salt, like smoked salt, to add an extra layer of flavor.
📖Variations
- Spicy Parmesan Wings - Add a pinch of cayenne pepper or crushed red pepper flakes to the garlic butter for a spicy kick.
- Lemon Garlic Parmesan Wings - Incorporate the zest of a lemon into the garlic Parmesan butter for a citrusy twist.
- Herb-Infused Wings - Mix finely chopped fresh herbs like rosemary or thyme into the Parmesan cheese before tossing with the wings.
🍽Equipment
This is the equipment you will need to make Crispy Garlic Parmesan Chicken Wings (Keto and Gluten-Free).
- Baking sheet
- Small mixing bowl
- Large Mixing Bowl
- Wire Cooling Rack
- Tongs
- Measuring cups and spoons set
Storage
- Refrigeration: Allow the wings to cool to room temperature. Store them in an airtight container in the refrigerator for up to 3-4 days.
- Freezing: To freeze, place the cooled wings in a single layer on a baking sheet and freeze until solid. Transfer them to a freezer-safe bag or container. They can be stored for up to 2-3 months.
Reheating Instructions:
- Oven: Preheat your oven to 375°F (190°C). Place the wings on a baking sheet and bake for 10-15 minutes or until heated through and crispy.
- Air Fryer: Reheat the wings in the air fryer at 375°F (190°C) for 5-8 minutes, turning them halfway through.
- Microwave: While not ideal for maintaining crispiness, you can reheat small portions in the microwave in 30-second intervals until warmed.
💭Top tip
To help ensure your wings get as crispy as possible, allow them to come to room temperature before baking.
FAQ about Crispy Garlic Parmesan Chicken Wings (Keto and Gluten-Free)
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.
Absolutely! You could follow the baking instructions and then use whatever low carb sauce you like.
Store them in an airtight container in the fridge for up to 4 days or freeze them for up to 3 months.
Related Recipes
Looking for other recipes like this? Try these:
- 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)
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.
Disclaimer
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
Food safety
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with a high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
See more guidelines at USDA.gov.
If you like this recipe please leave a comment!
If you make this recipe, take a photo and share it on Instagram with the hashtag #BobbisKozyKtchn I love to see what you make. You might even make it into our newsletter!!
Thank you for reading and supporting the companies I partner with. Doing so allows me to create more unique content and recipes for you.
Leave a Reply