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Crispy Garlic Parmesan Wings – Keto Recipe

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Crispy garlic parmesan wings make the best keto appetizer! Get my trick for crispy oven baked wings every time. 

Seriously crispy oven-baked Garlic Parmesan Wings

Updated keto garlic parmesan wings with a new recipe video!

These keto chicken wings are seriously addictive. Crispy and delicious, with a buttery garlic parmesan sauce. You won’t ever want store bought again!

Can’t get enough of that garlic parmesan combo? Check out my Keto Garlic Parmesan Knots made with fathead dough, and my Air Fryer Brussels Sprouts for more.

Reader review of Keto Garlic Parmesan Wings

Check out my Garlic Parmesan Wings video!

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.

Best low carb keto Garlic Parmesan Wings recipe

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.

How to Make Garlic Parmesan Wings

Let me tell you how to get truly crispy garlic parmesan wings at home. It’s an astonishingly easy trick and it makes the best wings without the trouble of deep frying. I love deep fried foods but it’s a fair bit of work and it results in my house smelling like fried food for days.

But this little trick allows you to get crispy oven baked wings every time. Ready?

Baking powder. Yes, friends, baking powder.

I wish I’d thought of this trick myself because it’s ingenious. Alas, I did not and I think I saw it first on Recipe Tin Eats. I found it hard to believe that adding a little baking powder would result in such delectable wings but it does.

Keto Garlic Parmesan Wings

Here’s how it works

  1. Pat the wings dry very well, as this really only works on very dry wings. You can even leave them uncovered in the fridge overnight to help dry out the skin even more.
  2. Pop the wings in a ziplock bag and sprinkle with baking powder. Make sure it’s not baking soda, as only baking powder will work. Toss them around a bit to coat all the wings, then lay them out on a rack over a baking sheet.
  3. Bake at a low temp for about half an hour. This renders some of the fat so the skin can really crisp up.
  4. Then turn up the temperature and continue to bake for another 20 to 30 minutes, until crisp.
  5. Remove and toss with garlic parmesan butter.

This is honestly the best oven baked method out there, in my humble opinion. The baking powder does add a fair amount of saltiness unto itself so use a light hand with the salt until you know how they taste.

Garlic Parmesan Rosemary
4.89 from 35 votes
Best low carb keto Garlic Parmesan Wings recipe
Print
Garlic Parmesan Wings
Prep Time
15 mins
Cook Time
50 mins
Total Time
1 hr 5 mins
 
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.
Course: Appetizer
Cuisine: American
Keyword: garlic parmesan wings, oven baked wings
Servings: 8 servings
Calories: 386 kcal
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
  1. Preheat oven to 250F and place a baking rack over a baking sheet lined with foil. Brush rack with oil to prevent sticking.
  2. 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.
  3. 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.
  4. 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.
  5. Serve immediately with your favourite dipping sauce.
Nutrition Facts
Garlic Parmesan Wings
Amount Per Serving (1 serving = 5 to 6 wings)
Calories 386 Calories from Fat 253
% Daily Value*
Fat 28.15g43%
Carbohydrates 1.39g0%
Fiber 0.09g0%
Protein 30.62g61%
* Percent Daily Values are based on a 2000 calorie diet.

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Nutritional Disclaimer

Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

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Comments

  1. 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.

    Reply

  2. 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 🙂

    Reply

      • 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 🙁

        Reply

        • 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.

          Reply

  4. 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!!! =))

    Reply

    • 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.

      Reply

  5. 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!

    Reply

    • 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.

      Reply

      • 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.”

        Reply

      • 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!)!

        Reply

  6. 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!!

    Reply

    • 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!

      Reply

  7. 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.

    Reply

  8. I used drumsticks since I could get 3 lbs for less than 3$. This recipe is awesome ! Absolutely delicious and fantastically easy. Thank you!!!

    Reply

  9. I have some boneless thighs but skinless? will the baking powder trick work with skinless chicken or even chicken tenders maybe? love your site

    Reply

    • If anyone tries these in an Air Fryer please update with how you did them. I just got one. In the meantime I will definitely be making them this way. Sound amazing and I don’t even usually like wings haha.

      Reply

      • 5 stars
        I used my air fryer for with very good results. First, I used legs because they’re easier to deal with. Followed the directions then cooked them @400 F for 12 minutes, turned them over and switched the position of the shelves (baskets), then another 12 min at 400. Checked temp with an instant read meat thermometer to make sure they were done, then tossed them in butter-garlic-parsley. Perfect!!

        Reply

  11. Funny, you say serves 8… I was thinking more like two, maybe three…………… I love to eat… and wings… well…..

    Reply

  14. 5 stars
    I saw this recipe on your IG story today and I’m so glad I did. We were originally going to have your Crispy Baked Buffalo Chicken but when I saw this recipe I told my husband I wanted these instead. So we actually had a few with Buffalo sauce, more with the Garlic Parmesan and my husband had a few with Jerk sauce on them. They were so tender and good, can’t wait to have leftovers 😊. Thanks again for another great recipe.

    Reply

    • Yay! I am experimenting with posting recipes on Stories because people are having trouble clicking through on the regular IG feed!

      Reply

  16. 5 stars
    I have always loved wings, but have only recently become fully obsessed with them. When I see them at a restaurant (one who seems like they would care as you put it) I order them! Love the addition of baking soda. Sounds incredible!

    Reply

  19. 5 stars
    AMAZING!! Made them tonight, a new face for us 😃 been following your site and trying a few dishes. We love them TYSM !!!

    Reply

  21. 5 stars
    I do my wings in the Actifry – just toss them in, no oil, and let them cook for around 25 minutes. I then add all the other ingredients (mixed together first) toss the wings around a bit and cook for another 3 or 4 minutes. Heaven!

    Reply

  22. I love “wings” and order them regularly, but have never bought them to make myself. I was wondering…. Do you buy full size chicken wings or wingettes? I have never seen the size of drums and flats used at restaurants in the store. Thanks! I am excited to try these! I am starting my Keto journey and these will be great!!

    Reply

    • If you buy wings that aren’t separated into pieces, then you can cut them yourself. But I find most wings are already separated when I purchase them.

      Reply

  25. 5 stars
    Hello heaven! These wings are unreal – bursting with flavor, and crazy easy! I have a new go-to game day recipe!

    Reply

  28. 5 stars
    These are very tasty. I just started keto and have been looking for easy recipes that I can take to work, was not disappointed by these. I will definitely be making these for family gatherings this upcoming holiday season, as I think these would please just about everyone!

    Reply

  29. 5 stars
    A+++ These are soo soo good! I made them because I love garlic and parmesan and they were amazing. My man was over the moon about them. He said they tasted just like the ones he often orders from a fast food chicken place. I don’t eat fried food so I was very happy to make these healthier baked chicken wings. Thank you soo much for great instructions, I followed them exactly except that I left out the red pepper flakes as a personal preference. I will be making these often.
    Much gratitude for generously sharing your delicious recipes.

    Reply

  30. Carolyn, would it be possible to give the metric measurements on these ingredients – I live in South Africa and all our measurements are metric. I’m hoping to try this with thighs tonight 🙂 Thank you for a wonderful and informative site.

    Reply

  31. 5 stars
    I finally took the time to make these tonight, but they are worth every second of prep! My family devoured them! Thank you for all of your recipes, each one I have tried, I have loved!

    Reply

  32. I am considering making these for Christmas Day. My question is: after baking, do you think they would remain crispy if kept warm in a crock pot or slow cooker? TIA! P.S I am making your cranberry blender muffins for breakfast. LOVE those things! Also, I made your chocolate pepperment star cookies to share with my family as the only keto cookie. First try at that recipe and they are the best! Thank you Carolyn for ALL your wonderful recipes!

    Reply

    • No, sadly there is NO wing recipe that remains truly crispy as it cools and is rewarmed. Especially not in a slow cooker, as that tends to add moisture. You could re-heat them in an oven gently and they would re-crisp up again a bit.

      Reply

  33. 5 stars
    My wife gets mad at me all the time whenever we go out to eat wings because my choice is ALWAYS garlic parmesan! She loves her hot wings haha I’m definitely making this recipe though, thank you!

    Reply

  34. 5 stars
    I found a recipe long ago for “heroin” wings that are so simple. dry wings…Dip in melted butter and then in seasoned parmesan (I use paprika, garlic powder and Italian herbs but any you like are ok) I bake on a silpat, these will stick if not careful. Bake @ 350 for one hour..make a lot! Thanks again for all the amazing recipes you have given us. We have all of your cookbooks and love them.

    Reply

  35. 5 stars
    I doubled this recipe, cooked them on the grill and took them to a family Christmas dinner. So simple – and everyone loved them! I usually make the brown butter bay wings but these will be a new favorite — thank you!

    Reply

  36. 5 stars
    My husband is a picky eater. When I told him that I was going to make crispy chicken wings for supper, he said, “really? They won’t be any good…..I only like wings from a restaurant.” Fast forward……The wings were absolutely to die for! My husband wished I had made more. He couldn’t believe how crispy they were…..and FLAVORFUL! Such a fantastic recipe. Will definitely make again. THANK YOU!!!!!

    Reply

  37. I don’t know how you could get both sides crispy without turning them. I got one side crispy soft on one side when time’s up.

    Reply

      • I make these at least 3 times per week in air fryer. I always use baking powder. It makes them extra crispy and craggy. I also use smoked paprika. I mix Frank’s hot sauce with real butter and grated parmesan and nuke for 30 seconds. The wings only take 30 minutes in a preheated air fryer. I’m addicted. They are the best.

        Reply

  40. 5 stars
    Made these for dinner tonight. They were a huge success. Thank you for the recipe. We will definitely be having these again!

    Reply

  42. tHESE WINGS ARE SOOOOOO GOOD!! THESE WINGS ARE AMAZING!! Follow the directions – you won’t be disappointed! I NEVER leave feedback, but man, you gotta make these wings!

    Reply

  43. I made these for church pitchin and they were gone in no time
    I keep them on my rotation because we all love them

    Reply

  46. 5 stars
    OMG! Just made these for dinner tonight. I ended up flipping mine over and cooking another 10 minutes because the undersides were not at all crispy and then tossed 1/2 in a buffalo sauce for my husband. They were amazing. My husband loves wings and was skeptical but a couple of wings in he was commenting we should try all sorts of different sauces. Thanks for the recipe. Will be making them again!

    Reply

  48. 3 stars
    The wings took longer than called for, I increased temp to 450 for 10 additional minutes.

    They stuck badly to the rack, maybe it should be sprayed to prevent losing some of the crispy skin.

    While they were crispy, the flavor before adding the sauce was unpleasantly bitter. Once the sauce was added it was not noticeable.

    The garlicky sauce was yummy, I recommend heating the sauce in the oven for 10 minues while the wings cook to mellow the sharpness of the raw garlic..

    Reply

    • 5 stars
      So I have to respond to this because there are some issues with this review:

      For one thing, the instructions DO say to brush the rack with oil to avoid sticking. So reading more closely might help.

      Secondly, they aren’t meant to be eaten without the sauce.

      Thirdly, I suspect your oven is off, if you had to bake them that long. Either that, or your wings were a LOT larger than most.

      Reply

  49. 5 stars
    OMG! I made these per the recipe using Bell&Evan wings from WF and fresh rosemary from my patio garden. They were “finger lick-in’ good”. Hubby just started Keto (yay) and they really satisfied him. I can’t get over how delicious they were.

    Reply

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