You can’t beat these crispy Keto Chicken Wings dripping with luscious garlic parmesan sauce. They are the ultimate low carb Game Day finger food!
Have I ever mentioned that chicken wings are my favorite food group? Yes, I really do think these unassuming little chicken parts deserve their own food group. I consider them to be a very important part of my low carb diet.
And these Garlic Parmesan Wings are seriously addictive. They have a crispy, golden brown exterior and succulent meat. The buttery, garlicky sauce certainly doesn’t hurt either!
My whole family loves these keto chicken wings. We find ourselves jostling and fighting for that last one on the tray. Even when I make a double batch!
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.
Easy crispy wings at home
Want to know how to make crispy keto chicken wings in your oven? This little tip blew my mind when I first learned about it. But it really does get the skin nice and crispy without the trouble of deep frying.
And it uses a common ingredient that you likely have in your pantry right now: Baking powder.
I first discovered this little trick from Recipe Tin Eats. I found it hard to believe that adding a little baking powder would result in such delectable wings. But it does, it really does!
And I’ve since used this same trick for other recipes such as Buffalo Drumsticks and Cajun Wings. I even used it to crisp up the skin for some Keto Fried Chicken.
Reader Testimonials
“Hello heaven! These wings are unreal – bursting with flavor, and crazy easy! I have a new go-to game day recipe!” — Courtney
“Made these tonight for “living room tailgating” and they were perfect!! Served them with a Bleu cheese/ranch dressing and that really went well with the garlic Parmesan!” — Naomi
“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!” — Mary
Ingredients you need
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- Chicken wings: You can use fresh or frozen wings. If using frozen, make sure to thaw them completely. Pat the wings VERY dry before adding the baking powder and seasonings.
- Baking powder: This is the secret ingredient to crispy keto chicken wings. Use aluminum free baking powder, as some people notice a bitter taste with brands that contain it. Don’t use baking soda as it will taste very strong and unpleasant.
- Butter: You can use salted or unsalted butter. I tend to use salted for savory recipes like this.
- Garlic: Either press or mince the garlic finely. You want small pieces to get good coverage over the wings.
- Parmesan: I like to use the very finely, somewhat powdery, grated Parmesan that comes in a tub in the cheese section, because it sticks to the wings a little better. But you can also use freshly grated Parmesan. Note that I am not referring to the junky Kraft variety that comes in a green can, as that often contains fillers and anti-caking agents.
- Fresh parsley: Fresh parsley adds better flavor and color, but if you only have dried, you can use that too. Use only 1 1/2 teaspoons of dried parsley.
- Seasonings: Paprika, cayenne, salt, and pepper.
Step-by-step directions
1. Coat with baking powder: Place half of the wings in a heavy duty ziploc bag and sprinkle with half of the baking powder. Shake vigorously to coat, then place the wings a greased baking. Repeat with the remaining wings and the remaining baking powder.
2. Add seasoning: In a spice jar, combine the paprika, black pepper, and cayenne. Sprinkle lightly over the wings on both sides.
3. Bake at low temp: Bake 30 minutes at 250ºF minutes, until the wings feel dry and crisp. This first baking phase helps render the fat and crisp up the skin.
4. Bake again: Increase the oven heat to 425ºF. Place the wings back on the rack, skin side down. Bake 15 minutes, then flip over once more and bake another 10 minutes.
5. Make the sauce: Melt the butter in a microwaveable safe bowl or in a saucepan. Whisk in the garlic and parsley. Pour the sauce over the chicken wings and then sprinkle with the Parmesan. Toss well to coat. Sprinkle with chopped parsley. Sprinkle with salt to taste.
Expert tips
This is honestly the best method for oven-baked wings out there. The baking powder does add a fair amount of saltiness, as does the Parmesan, so use a light hand with the salt until you know how they taste.
You can also prepare these garlic parmesan wings in an air fryer. You don’t need the baking powder to crisp them up, but many readers still use it to make the wings extra crispy.
Air Fryer Method: Place the wings skin side down on the air fryer rack and cook at 400ºF for 10 minutes. Flip them over and cook again for another 10 to 15 minutes, until the skin is crispy. I use the air fryer for my pickle brined wings.
Store any leftovers in an air tight container in the fridge for 3 or 4 days. You can re-heat them in a warm oven, although they will never be quite as crispy as when they are freshly cooked.
Frequently Asked Questions
While chicken wings on their own are keto-friendly, you will want to steer clear of
wings that have a thick breading or are served with sugar-laden sauces. These keto garlic parmesan wings are super crispy and have only 1.3g net carbs per serving so they’re a great choice.
Look for wings that are coated in naturally sugar-free seasonings and sauce. Classic Buffalo sauce is usually sugar-free, as is garlic parmesan and lemon pepper. Cilantro lime is another good option. And you can always use my sugar-free BBQ sauce if you’re craving sweet wings!
Baking powder is slightly alkaline and it raises the pH levels on the chicken’s skin. This breaks the proteins down more easily giving you the crispy brown skin we crave. It also reacts with the natural juices in the wings to form carbon dioxide. This creates small bubbles in the skin which also helps create a crunchy texture.
What to serve with keto chicken wings
Enjoy these delicious buttery wings as is or serve with one of these delicious sauces:
- Chunky Feta Dressing
- Chipotle Ranch Dressing
- Sugar Free Carolina BBQ Sauce
- Keto BBQ Sauce
- Sugar Free Honey Mustard
Garlic Parmesan Wings
Ingredients
- 3 lbs (1.36 kg) chicken wings
- 1 1/2 tbsp (1.5 tbsp) baking powder
- 3/4 tsp (0.75 tsp) paprika
- 3/4 tsp (0.75 tsp) black pepper
- 1/4 tsp (0.25 tsp) cayenne
- 1/4 cup (56.75 g) salted butter
- 4 cloves garlic, minced
- 1 tbsp chopped parsley
- 1/3 cup (33.33 g) grated parmesan
Instructions
- Preheat the oven to 250ºF and place a baking rack over a rimmed baking sheet. Brush the rack with oil to prevent sticking.
- Place half of the wings in a heavy duty ziploc back and sprinkle with half of the baking powder. Shake vigorously to coat, then place the wings on the prepared rack. Repeat with the remaining wings and the remaining baking powder.
- In a spice jar, combine the paprika, black pepper, and cayenne. Sprinkle lightly over the wings on both sides.
- Bake 30 minutes, until the wings feel dry and crisp to the touch. Remove from the oven and increase the heat to 425ºF. Flip the wings so that they are skin side-down and bake 15 minutes. Then flip them over once more to be skin side up and bake another 10 minutes.
- Melt the butter in a microwaveable safe bowl or in a saucepan. Whisk in the garlic and parsley.
- Pour the sauce over the chicken wings and then sprinkle with the Parmesan. Toss well to coat. Sprinkle with chopped parsley. Sprinkle with salt to taste.
Notes
Nutrition
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What are the best tasting frozen wings to buy? Tyson?
I have no idea. 🙂 I usually buy mine at Costco.
AMAZING!! Made them tonight, a new face for us ???? been following your site and trying a few dishes. We love them TYSM !!!
Love a nice crispy baked wing and the savory flavor combo is awesome!
The kind of recipe I could eat way too many of!!
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!
Gimme all the chicken wings! Especially with garlic and parmesan!
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.
Yay! I am experimenting with posting recipes on Stories because people are having trouble clicking through on the regular IG feed!
What do you mean when you say serving size “as served”.
Not sure, my serving sizes have disappeared in my plug in and I need to correct it. This recipe serves 8.
This were amazing!!!!!!!!!! Thank you so much!!!!!! I followed the instructions to a T.
Glad you like them!
These are by far the best chicken wings! Don’t know if we will be going out for wings anymore. The baking powder did the trick.
These are by far the best chicken wings! Don’t know if we will be going out for wings anymore. The baking powder did the trick.
Funny, you say serves 8… I was thinking more like two, maybe three…………… I love to eat… and wings… well…..
Serves 8 as an app but I am with you…I adore wings and could gorge myself on them.
So I have an AirFryer think this recipe will work in there?
I don’t have one but I hear great things about them!
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.
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!!
I have some boneless thighs but skinless? will the baking powder trick work with skinless chicken or even chicken tenders maybe? love your site
No, the baking powder crisps up skin but it wouldn’t work on skinless chicken.
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 😉
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.
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!
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! 🙂
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.
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.
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 🙂
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 baking powder and cooking at 250 for 30 minutes make all the difference. If after 30 minutes they’re still looking wet I cook another 10 minutes. Then temp up to 450 for 30 minutes. I love the crispy goodness that happens when cooked this way. Also love you parm sauce!
Glad you like it!