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    Home » Low Carb Appetizers & Snacks » Keto Chicken Wings (Garlic Parmesan)

    Published: Jan 3, 2023 by Carolyn

    Keto Chicken Wings (Garlic Parmesan)

    This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.

    15.8K shares
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    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!

    A tray filled with keto chicken wings on a brown wooden table.

    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.

    Three keto chicken wings on a piece of waxed paper with cucumbers and parsley.

    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

    Top down image of ingredients for Garlic Parmesan Wings.

    This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.

    • 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 ½ teaspoons of dried parsley.
    • Seasonings: Paprika, cayenne, salt, and pepper.

    Step-by-step directions

    A collage of 6 images showing how to make Keto Chicken Wings.

    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.

    Close up shot of keto chicken wings with garlic and parmesan.

    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

    Can I eat chicken wings on a keto diet?

    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.

    What wing sauce can I eat on keto?

    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!

    What is the secret to crispy chicken 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.

    Keto Garlic Parmesan Wings in a metal bowl with garlic and parmesan in the background.

    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
    A tray filled with keto chicken wings on a brown wooden table.

    Garlic Parmesan Wings

    Truly crispy oven baked wings with a buttery garlic parmesan sauce. These keto chicken wings are a fan favorite for a reason! You will be licking your fingers and asking for more.
    4.87 from 52 votes
    Print Pin Rate
    Course: Appetizer
    Cuisine: American
    Keyword: garlic parmesan wings, keto chicken wings
    Prep Time: 15 minutes
    Cook Time: 50 minutes
    Total Time: 1 hour 5 minutes
    Servings: 8 servings
    Calories: 386kcal

    Ingredients

    • 3 lbs chicken wings
    • 1 ½ tablespoon baking powder
    • ¾ teaspoon paprika
    • ¾ teaspoon black pepper
    • ¼ teaspoon cayenne
    • ¼ cup salted butter
    • 4 cloves garlic minced
    • 1 tablespoon chopped parsley
    • ⅓ cup grated parmesan
    US Customary – Metric

    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

    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.
    Nutrition Facts
    Garlic Parmesan Wings
    Amount Per Serving (1 serving = 5 to 6 wings)
    Calories 386 Calories from Fat 254
    % Daily Value*
    Fat 28.2g43%
    Carbohydrates 1.4g0%
    Fiber 0.1g0%
    Protein 30.6g61%
    * Percent Daily Values are based on a 2000 calorie diet.
    15.8K shares

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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.

    Reader Interactions

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      Recipe Rating




    1. Heather says

      July 04, 2019 at 6:11 pm

      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
    2. April Jenson says

      March 05, 2019 at 7:37 pm

      Hi, If using drumsticks instead, how would you adjust the temperature? Thank you!

      Reply
      • Carolyn says

        March 05, 2019 at 8:44 pm

        Don’t adjust the temp. But the baking time will be a wee bit longer. See this recipe https://alldayidreamaboutfood.com/low-carb-crispy-baked-buffalo-drumsticks/

        Reply
    3. Samantha says

      February 16, 2019 at 10:12 am

      Has anyone tried these in the air fryer?

      Reply
      • Carolyn says

        February 16, 2019 at 9:13 pm

        Yep, it’s great. You don’t need to do the step with the baking powder.

        Reply
        • Dana Fultz says

          January 26, 2020 at 5:33 pm

          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
          • Carolyn says

            January 26, 2020 at 6:19 pm

            Sounds wonderful to me!

            Reply
    4. nicole says

      January 12, 2019 at 6:03 pm

      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
      • Carolyn says

        January 12, 2019 at 6:59 pm

        You need to use an open baking rack, not a broiling pan. That allows air to circulate underneath.

        Reply
        • nicole says

          January 13, 2019 at 6:06 pm

          i did. i used cooling rack just like yours in the video. thanks

          Reply
      • Kari says

        February 08, 2021 at 12:59 pm

        Be sure your aluminum foil is shiny side up under the rack. That will reflect the heat back toward the underside of the wings.

        Reply
    5. lori says

      December 30, 2018 at 10:24 pm

      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
    6. Linnae Bosma says

      December 23, 2018 at 6:11 pm

      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
    7. jillian says

      December 23, 2018 at 3:21 pm

      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
    8. Bryan Martinez says

      December 21, 2018 at 11:43 pm

      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
      • Carolyn says

        December 22, 2018 at 9:34 am

        Enjoy!

        Reply
    9. Patty says

      December 20, 2018 at 9:33 am

      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
      • Carolyn says

        December 20, 2018 at 10:17 am

        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
    10. Vicki Bilski says

      December 19, 2018 at 7:07 pm

      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
      • Carolyn says

        December 19, 2018 at 9:20 pm

        So glad to hear it!

        Reply
    11. Sally van Rensburg says

      December 06, 2018 at 3:33 am

      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
    12. CToth says

      November 15, 2018 at 10:59 am

      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
      • Carolyn says

        November 15, 2018 at 12:55 pm

        So glad you like them!

        Reply
    13. Allie says

      October 27, 2018 at 1:13 pm

      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
      • Carolyn says

        October 27, 2018 at 3:40 pm

        So glad to hear it, Allie!

        Reply
    14. Sabrina says

      October 10, 2018 at 10:52 am

      5 stars
      I know what I’m making for dinner tonight now!! Wow, these looks so perfectly crispy!

      Reply
      • Carolyn says

        October 10, 2018 at 11:10 am

        Thanks so much!

        Reply
    15. Erin | Dinners,Dishes and Dessert says

      October 10, 2018 at 8:14 am

      5 stars
      These are on my must-make list! These wings are incredible! Crispy and delicious!

      Reply
      • Carolyn says

        October 10, 2018 at 11:11 am

        Thank you!

        Reply
    16. Courtney O'Dell says

      October 10, 2018 at 6:56 am

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

      Reply
      • Carolyn says

        October 10, 2018 at 11:11 am

        Wings like this are the only reason I watch football 😉

        Reply
    17. Katerina @ diethood .com says

      October 10, 2018 at 6:55 am

      5 stars
      Oh my goodness!! These are fantastic!!! A must make!!

      Reply
    18. Jennifer says

      October 10, 2018 at 6:30 am

      5 stars
      These are PERFECT for our party this weekend!! So excited to make them!

      Reply
    19. Charmin says

      August 26, 2018 at 12:39 pm

      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
      • Carolyn says

        August 26, 2018 at 7:59 pm

        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
    20. Babzoid says

      July 28, 2018 at 12:54 pm

      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
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