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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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    Comments

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      Recipe Rating




    1. Ruthie Slingerland says

      January 08, 2023 at 8:38 pm

      5 stars
      Best recipe for crispy wings other than frying.

      Reply
    2. Robin Willson says

      January 06, 2023 at 11:01 am

      5 stars
      I wonder if it’s because of the cornstarch in the baking powder? Dredging in cornstarch works really great when frying pork or chicken. Makes outside crispy, inside moist. If you let it sit a few minutes after dredging, before frying, it makes it even more crispy. I also use a little gluten free 1-1 flour with the cornstarch for dredging. Really really rally good!!

      Reply
      • Carolyn says

        January 06, 2023 at 6:11 pm

        It’s not… read the post, you will see it’s about a reaction on the surface of the skin of the chicken. I’ve researched it myself! 🙂

        Reply
    3. Stella says

      January 04, 2023 at 12:31 am

      5 stars
      “Skin side down?” wings have skin all around. Can you clarify, please.

      Reply
      • Carolyn says

        January 04, 2023 at 1:05 pm

        The top skin is more abundant… top-side down, perhaps?

        Reply
    4. Jill Frye says

      January 03, 2023 at 11:14 am

      I simply want to reiterate that you are great. very entertaining and humorous. keep up the good work!

      Reply
      • Carolyn says

        January 03, 2023 at 2:00 pm

        Thanks!

        Reply
    5. Jo says

      January 03, 2023 at 9:55 am

      4 stars
      About the salt…the suggestion to go light on it is very good advice. When making this recipe the first time consider eliminating the salt and adding salt later to the cooked wings. The recipe is fantastic and makes great wings!

      Reply
      • Carolyn says

        January 03, 2023 at 1:59 pm

        If you read the updated recipe, you see that’s what it already says…

        Reply
    6. Marcy says

      January 03, 2023 at 9:49 am

      5 stars
      I made these last week, and they were sooo good. Butter, garlic, parmesan – what could be bad? We couldn’t stop eating them. The addition of the baking powder creates a nice crispiness too, but I did find that I needed to bake them longer than instructions recommend.

      Reply
    7. Naomi Dvorachek says

      November 17, 2022 at 11:25 pm

      5 stars
      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!

      Reply
    8. Kelly Grant says

      January 23, 2022 at 7:24 pm

      5 stars
      Very delicious and easy to make. Great directions. Brushed the cooking rack and was a very easy clean-up for me and my husband really cleaned up the wings, lol !!! I really enjoyed how crispy they got and the sauce to toss them in was very flavorful. Thank you!!

      Reply
      • Carolyn says

        January 23, 2022 at 10:37 pm

        Wonderful!

        Reply
    9. Jan says

      January 12, 2022 at 3:11 pm

      5 stars
      I’d LOVE to try this in my new Air Fryer!
      Is the assembly the same? What would be the cooking instructions?
      Thankyou, Carolyn ????

      Reply
      • Carolyn says

        January 12, 2022 at 7:40 pm

        Skip the baking powder! Follow my instructions for cooking air fryer wings here: https://alldayidreamaboutfood.com/keto-pickle-brine-chicken-wings/

        Reply
    10. Carinne says

      December 09, 2020 at 7:49 pm

      5 stars
      So good! Perfectly crisp. Will definitely make again a and again! Thank you for a great recipe!

      Reply
    11. Holly says

      October 24, 2020 at 3:52 pm

      5 stars
      These are my absolute favorites. I could eat them morning noon and night!

      Reply
    12. AC says

      July 01, 2020 at 6:04 pm

      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
      • Carolyn says

        July 01, 2020 at 9:59 pm

        Sounds great!

        Reply
    13. Adriana Gutierrez says

      May 23, 2020 at 6:43 am

      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
      • Carolyn says

        May 23, 2020 at 9:21 am

        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
    14. Sandra says

      April 10, 2020 at 8:04 pm

      5 stars
      Such an easy yet delicious recipe. I added a little paprika to give it a little kick 🙂

      Reply
    15. Betsy says

      February 03, 2020 at 11:34 pm

      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
      • Carolyn says

        February 03, 2020 at 11:43 pm

        Glad you liked them! I think the rack you use can make a difference to the undersides but glad it worked out.

        Reply
    16. ERIN says

      December 11, 2019 at 9:27 am

      4 stars
      Kids loved it. very good and easy recipe, i tried it last night

      Reply
    17. Kae says

      November 26, 2019 at 12:28 pm

      Hi! What is the dipping sauce you used in your video? May I ask for the recipe please! Thanks!

      Reply
      • Carolyn says

        November 26, 2019 at 8:16 pm

        Good question, this is so long ago. Probably ranch or blue cheese dressing. But I have a fab creamy feta that would be good with this and if you prefer, you can sub bleu cheese for the feta. https://alldayidreamaboutfood.com/keto-creamy-feta-dressing-and-dip/

        Reply
    18. Kandy says

      October 09, 2019 at 2:35 pm

      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
      • Carolyn says

        October 09, 2019 at 4:05 pm

        Glad to hear it!

        Reply
    19. MARY says

      September 23, 2019 at 8:33 pm

      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
      • Carolyn says

        September 23, 2019 at 9:30 pm

        Thank you! <3

        Reply
    20. Jodi says

      August 18, 2019 at 4:56 pm

      5 stars
      These were awesome, followed recipe. My first time making wings and I will definitely make again.

      Reply
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