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a chicken wing getting dipped into ranch dressing
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5 from 1 vote

Crispy, 3 carb keto chicken wings covered in a mouthwatering garlic parmesan wing sauce. Air fryer, oven, and smoker instructions included.
Prep Time5 minutes
Course: Main Dish/Appetizer
Diet: Gluten Free
Keyword: garlic parmesan wing sauce, keto chicken wings
Method: Air Fryer/Oven
Servings: 2 1/2 pounds wings
Author: Ashley McCrary

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.