Truly crispy oven baked wings with a buttery garlic parmesan sauce. This low carb chicken wing recipe is a favorite for a reason! You will be licking your fingers and asking for more. Get my trick for crispy oven baked chicken, every time.
Low Carb Garlic Parmesan Wings
Why yes, I do already have a keto garlic parmesan wing recipe here on the blog. But it was desperately in need of an update for quite a number of reasons. For one, my photography has vastly improved in the intervening 5 years from the time I published the original wings recipe. Secondly, I have perfected my oven-baked wings so that they are truly crispy, using the unusual step of adding baking powder to crisp up the skin. I felt this basic low carb wing recipe needed the old garlic parmesan treatment. But then again, I think everything needs the garlic parmesan treatment. And finally, I had previously used some pre-packaged herb pastes which, while delicious, didn’t really make an already easy recipe any easier. For some people, those pastes are not readily available, so I decided that fresh is always better and that I wanted this recipe to be accessible to more readers. And well hey, I decided to shoot a video while I was at it.
Have I ever mentioned that wings are my favourite food group? Yes, I really do think these unassuming little chicken parts deserve their own food group. They easily rank up there as one of my favorite foods. Even more so now that I eat a low carb and sometimes ketogenic diet. Because almost everywhere you go, some restaurant or pub or little hole in the wall will be serving chicken wings and as long as they are not breaded or sugar-glazed, they are usually keto friendly. So I often order wings when nothing else is available.
Of course, there are so-so wings, and there are good wings, and then there are REALLY good wings. Some places just stick them on the menu because it’s expected and they don’t really care about wings. They don’t feel the same way I do about wings, that they should be really crisp and not overly drowned in sauce. They just pop some frozen wings into a fryer and slop some Buffalo sauce on them and consider it done. Yes, I will eat those and make the most of it. But I much prefer places that really care about their wings, that take the time to really crisp them up and then add just the right amount of seasonings and sauces. So you get flavour but you also get to enjoy the crispness and saltiness of the wing itself.
I don’t take the trouble to deep fry my wings at home very often. It’s a fair bit of work and it results in my house smelling like fried food for days. But this awesome method I discovered last year, of tossing the wings with baking powder and then slowly baking them, gets them seriously crispy. It’s the best oven baked method out there, in my humble opinion. It does add a fair amount of saltiness unto itself so use a light hand with the salt until you know how they taste. The parmesan adds saltiness too so be forewarned before you add any salt. I love salt and will happily add more but give them a taste before you sprinkle.
Low Carb Garlic Parmesan Wings
| Nutrition Facts | |
|---|---|
| Serving Size | |
| Amount Per Serving | As Served |
| Calories 386 Calories from fat 253 | |
| % Daily Value | |
| Total Fat 28.15g | 43% |
| Carbohydrate 1.39g | 0% |
| Dietary Fiber 0.09g | 0% |
| Protein 30.62 | |
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories | 2000 | |
|---|---|---|
| Total Fat | Less than | 65g |
| Sat Fat | Less than | 25g |
| Cholesterol | Less than | 300mg |
| Sodium | Less than | 2,400mg |
| Total Carbohydrate | 300g | |
| Dietary Fiber | 25g | |
Truly crispy oven baked wings with a buttery garlic parmesan sauce. This low carb chicken wing recipe is a favorite for a reason! You will be licking your fingers and asking for more. Get my trick for crispy oven baked chicken, every time.
Ingredients
- 3 lbs chicken wings
- 1 1/2 tbsp baking powder
- Salt and pepper
- 1/4 cup salted butter
- 4 cloves garlic, minced
- 2 tsp dried parsley
- Pinch red pepper flakes
- 1/2 ounce grated parmesan (about 1/2 cup)
- Fresh chopped rosemary or parsley
Instructions
- Preheat oven to 250F and place a baking rack over a baking sheet lined with foil. Brush rack with oil to prevent sticking.
- Pat wings dry very well (as dry as possible!) and place in a plastic bag. Sprinkle with baking powder, salt, and pepper and seal the bag. Shake to coat. Lay wings in a single layer on prepared baking rack and bake in lower third of oven for 30 minutes.
- Increase oven temperature to 425F and move baking sheet to upper third of oven. Continue to bake for another 20 to 30 minutes, until crispy. Transfer to a large bowl.
- Melt the butter in a microwaveable safe bowl or in a saucepan. Add the garlic, parsley and pepper flakes. Pour over the chicken wings and sprinkle with the parmesan. Toss well to coat. Sprinkle with chopped parsley. Sprinkle with additional salt and pepper to taste.
- Serve immediately with your favourite dipping sauce.
Nice Carolyn! I didn’t know that baking powder could be used to crisp up the skin. How did you come up with that idea? I like the ingenuity. I always do the lazy wing method of baking at 475F for 40 minutes to crisp them up.
I didn’t come up with that idea. I saw it on another recipe online once and gave it a try. I am not sure who came up with it originally because many other people have used this method.
Cool Carolyn. Thanks for letting me know! Shared this recipes w/ my followers.
Thanks so much!
The timing of this couldn’t be more perfect. I’ve been craving these wings (and blackened Cajun chicken wings) hard lately. Time to give this the old one two 🙂
Do these wings start out fresh or frozen? TY for your great recipes.
I usually buy frozen wings and thaw them and then dry them really well before baking.
Thank you! Ever thought of doing an angel food cake? I made one on the weekend from another site, and it was an epic fail 🙁
Actually, i have tried my hand at it a few times. I am not quite pleased with it yet. They taste great but they shrink away from the wrappers (I did mine as cupcakes), so I need to find a way to give them more structure.
Warning: Addicting. Made a batch this weekend and, somewhat ashamed to say, we ate them ALL. Not one left. Um. There were only three of us. Tasty!!! =))
Yay! They’re so low carb, no worries if you ate them all.
So true, Karen! My husband was devouring the wings as he said: ‘Can we have these again, real soon?’. I think there is enough left for another meal…what a winning update, Carolyn.
Thank you for you bring to our tables.
Love to read the stories as well as the recipies…noticed you said you still eat low carb, sometimes ketogenic…I thought you were all keto when I started following you…what’s changed and why? What do you consider low carb? I’d really love a slice of apple as opposed to a “fake” sweet dessert, and how i miss beans!
What I mean by that is simply that I don’t always worry about my macros and/or whether I am in ketosis. Everything I make is appropriate for a keto diet. But I mostly worry about whether my carbs are low enough to keep my blood sugar low, rather than “chasing ketones”, as they say. Nothing has really changed, I’ve always done it this way.
That said, when I feel I’ve gotten off track a bit, I do a few days of what I call “hard keto” for a few days. Really low carb as a bit of a cleanse. But I don’t test my ketone levels all the time. I think some people call this “lazy keto”. I do sometimes work a bit of apple into a recipe but I sure don’t sit down and eat them anymore! I had a tiny slice of my daughter’s peach the other day. 🙂 Like, about 1/16th of the peach.
Thank you. As a prediabetic trying not to slip into type 2, I am only concerned about not spiking my blood sugar. I am thin enough and don’t want to lose weight. I read your blog faithfully because I feel like, as another pre diabetic, you “get it.”
Thanks! I don’t check my ketones because I don’t want to do the blood test and have found the urine strips VERY inaccurate. Just wanted a bite of apple or nectarine (my dog loves them, and they are better for her than doggie “treats”, neither of us gets much) once in a while. I find if I get a small bite of fruit, it satisfies my craving as opposed to making a sweet keto dessert, which I will over indulge and eat the entire recipe(and gain 1-3 pounds overnight!)!
Good plan. Then I think you should have a bite once in a while and give the rest to your dog! 🙂
What can I do to keep leftovers? I live alone and won’t be able to eat all of these – although I’m cutting the recipe down. Say – how many days in the fridge or should they be frozen?
Thanks for your great recipes!!
They are great in the fridge for 3 or 4 days, can easily be warmed up in a toaster oven. They probably could be frozen but I’ve never tried!
These look fabulous!
What kind of grated Parmesan do you use? The “fresh” kind that usually comes in a deli-type plastic tub, freshly grated yourself from a wedge or the kind in the green can? Thanks in advance.
Freshly grated myself, although any kind would probably do here.
I used drumsticks since I could get 3 lbs for less than 3$. This recipe is awesome ! Absolutely delicious and fantastically easy. Thank you!!!
Drumsticks are just big wings, in my opinion 😉