Garlic Parmesan Keto Chicken Wings
Published Jan 03, 2023 Updated Feb 06, 2024
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What Makes This Recipe Great
Chicken wings are the perfect snack, no matter the season! From summer BBQ season to holiday gatherings to Superbowl Sunday, you just can’t go wrong with this delicious chicken appetizer. These keto chicken wings are crispy, delicious, and covered in a mouthwatering garlic parmesan wing sauce.
This recipe is great because you can choose your preferred cooking method. I’ve included instructions for the air fryer, oven, or smoker. Even better, make my homemade ranch dipping sauce for even more flavor!
These low-carb keto wings have just 3 grams of net carbs per serving, take just 5 minutes to prep, and cook in 30 minutes or less no matter the method you choose! They’re also gluten-free, grain-free, and sugar-free, and can be made dairy-free!
Ingredient Notes
Keto Chicken Wings
- Chicken Wings: This recipe calls for 2.5 lbs of wings. Feel free to use fresh or frozen chicken wings, but make sure to thaw if using frozen.
- Baking Powder: This helps the wings get super crispy.
- Salt & Pepper: Use to taste
- Olive Oil: I used olive oil, but feel free to use your cooking oil of choice. Avocado oil would work as well.
Garlic Parmesan Wing Sauce
- Melted Butter: You can also use ghee or vegan butter if preferred.
- Fresh Basil: For this recipe, you’ll need to mince the fresh basil.
- Garlic Cloves: You can mince a fresh garlic clove or use a jar of minced garlic. Garlic powder will work in a pinch.
- Parmesan Cheese: You can grate a parmesan block or buy already grated parmesan cheese.
- Fresh Parsley: You’ll need to chop your fresh parsley for this recipe. You can omit this if preferred.
- Salt & Black Pepper: Use to taste.
Recipe Step by Step
Air Fryer
- Prep the Air Fryer basket by spraying it with cooking spray and turning it to 380 F. Prepare the wings by placing them on a paper towel and pat dry.
- Add the wings to a mixing bowl and toss with olive oil, salt, pepper, and baking powder.
- Add the seasoned wings to the basket, spray the tops with cooking spray and cook at 380 degrees for 18 minutes. Make sure to shake the basket halfway through to insure even cooking.
- After 18 minutes, shake the chicken wings one more time and finish. Increase the temperature to 400 degrees, spray again with cooking spray and cook for 5 more minutes or until internal chicken temp is 165F.
- While the wings are cooking, add all of the garlic parmesan wing sauce ingredients to a large bowl and mix until combined.
- When the wings are completely done cooking, remove the basket and add them to the mixing bowl with sauce. Toss until all the wings are coated.
- Garnish with fresh parsley and serve with ranch dressing and enjoy!
Oven Baked
- Preheat oven to 400F.
- Add a rack to a baking sheet and place all of the wings on top of the rack. (The wire rack allows the wings to get crispy all the way around). If you don’t have a wire rack, just line a baking sheet with parchment paper and place wings on top.
- Prepare the wings by placing them on a paper towel and pat dry.
- Add the wings to a mixing bowl with olive oil and toss with salt, pepper, and baking powder.
- Place the coated wings on the baking sheet/wired rack and transfer them to the oven and bake the chicken wings for 15 minutes then remove the wings from the oven and turn them.
- Add back to the oven to cook for 20 more minutes or until crispy or until internal temp is 165F.
- While the wings are cooking, add all of the sauce ingredients to a large bowl and mix until combined.
- When the wings are completely done cooking, remove the basket and add them to the mixing bowl with sauce. Toss until all the wings are coated.
- Serve with ranch and enjoy!
Traeger Smoker
- Set your Traeger (or another smoker) to 225 degrees Fahrenheit, and use the wood pellet flavor of your choice. While the smoker is heating up, prepare your wings by adding them to a mixing bowl and toss with salt, olive oil, pepper, and baking powder.
- Add the wings to the smoker and smoke until the internal temperature reaches 155F for approximately one hour.
- Turn the heat up to 375 degrees and cook another 15-20 minutes until the internal temperature is 165F.
- While the wings are cooking, add all of the sauce ingredients to a large bowl and mix until combined. When the wings are completely done cooking, remove the basket and add them to the mixing bowl with sauce. Toss until all the wings are coated.
- Serve with ranch and enjoy!
Pro Tips
For Extra Crispiness: To help get a nice crunch, be sure to pat the chicken with a paper towel to remove any moisture.
Air Fryer Tip: Make sure to shake the basket throughout the cooking process. This will ensure the chicken wing gets crispy and cooks evenly.
Keto-Friendly Dipping Sauce: If you’d like a dipping sauce, try my homemade ranch dressing. It adds some extra delicious flavor to this keto chicken wing recipe.
Dairy-Free: To make the garlic parmesan wing sauce dairy free, use vegan butter and non-dairy parmesan shreds.
Recipe FAQs
What wing sauce can I eat on Keto?
There are many wing sauces that are compliant with keto diets, such as this garlic parmesan sauce, buffalo sauce, and some BBQ sauces. Check the carbs before consuming them to make sure it fits in with your goals.
How many carbs are in these garlic parmesan chicken wings?
There are just 3 grams of net carbs per serving!
What does garlic parmesan sauce taste like?
Parmesan garlic wing sauce is the perfect blend of tangy garlic and creamy parmesan, which balance each other out so well.
Try These Delicious Chicken Wing Recipes…
Garlic Parmesan Keto Chicken Wings
Crispy, 3 carb keto chicken wings covered in a mouthwatering garlic parmesan wing sauce. Air fryer, oven, and smoker instructions included.
Ingredients
Keto Chicken Wings
- 2 1/2 pounds chicken wings
- 1 tablespoon baking powder helps get them crispy
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 1 tablespoon olive oil
Garlic Parmesan Wing Sauce
- 4 tablespoons melted butter or ghee
- 2 tablespoons minced fresh basil
- 3 garlic cloves finely minced
- 1/3 cup grated parmesan cheese
- 1/4 cup freshly chopped parsley
- pinch of salt and pepper
Instructions
Air Fryer
- PREP: Prep the Air Fryer basket by spraying with compliant cooking spray and turning to 380 F. Prepare the wings by placing them on a paper towel and pat dry. Add the wings to a mixing bowl and toss with olive oil, salt, pepper, and baking powder.
- ADD TO THE BASKET: Add the seasoned wings to the basket, spray the tops with cooking spray and cook at 380 degrees for 18 minutes. Make sure to shake the basket halfway through to insure even cooking. After 18 minutes, shake the chicken wings one more time and finish. Increase the temperature to 400 degrees, spray again with cooking spray and cook for 5 more minutes or until internal chicken temp is 165F
- SAUCE IT UP: While the wings are cooking, add all of the sauce ingredients to a large bowl and mix until combined. When the wings are completely done cooking, remove the basket and add them to the mixing bowl with sauce. Toss until all the wings are coated. Garnish with fresh parsley and serve with ranch and enjoy!
Oven
- PREP: Preheat oven to 400F. Add a rack to a baking sheet and place all of the wings on top of the rack. (The wire rack allows the wings to get crispy all the way around). If you don’t have a wire rack, just line a baking sheet with parchment paper and place wings on top. Prepare the wings by placing them on a paper towel and pat dry. Add the wings to a mixing bowl with olive oil and toss with salt, pepper, and baking powder.
- ADD TO THE OVEN: Place the coated wings on the baking sheet/wired rack and transfer them to the oven and bake for 15 minutes then remove the wings from the oven and turn them. Add back to the oven to cook for 20 more minutes or until crispy or until internal temp is 165F.
- SAUCE IT UP: While the wings are cooking, add all of the sauce ingredients to a large bowl and mix until combined. When the wings are completely done cooking, remove the basket and add them to the mixing bowl with sauce. Toss until all the wings are coated. Serve with ranch and enjoy!
Smoker
- Set your Traeger (or other smoker) to 225 degrees Fahrenheit, and use wood pellet flavor of choice. While the smoker is heating up, prepare your wings by adding them to a mixing bowl and toss with salt, olive oil, pepper, and baking powder.
- Add the wings to the smoker and smoke until the internal temperature reaches 155F for approximately one hour.
- Turn the heat up to 375 degrees and cook another 15-20 minutes until the internal temperature is 165F.
- While the wings are cooking, add all of the sauce ingredients to a large bowl and mix until combined. When the wings are completely done cooking, remove the basket and add them to the mixing bowl with sauce. Toss until all the wings are coated. Serve with ranch and enjoy!
Notes
For Extra Crispiness: To help get a nice crunch, be sure to pat the chicken with a paper towel to remove any moisture.
Air Fryer Tip: Make sure to shake the basket throughout the cooking process. This will ensure the chicken wing gets crispy and cooks evenly.
Keto-Friendly Dipping Sauce: If you’d like a dipping sauce, try my homemade ranch dressing. It adds some extra delicious flavor to this keto chicken wing recipe.
Dairy-Free: To make the garlic parmesan wing sauce dairy free, use vegan butter and non-dairy parmesan shreds.
Nutrition information is automatically calculated, so should only be used as an approximation.
Tried this recipe?Mention @healthylittlepeach or tag #healthylittlepeach!
Can’t wait to try this recipe out! Going to try with some drumsticks that have been chilling in the deep freezer. I imagine these will be so tasty!
The best chicken wings!