Chicken wings aren’t always a keto-friendly food when you order them at a restaurant. They might be breaded and covered in sauce, which means they contain too many carbs to be eaten on a keto diet.
My Keto Oven-baked Buffalo Chicken Wings recipe has reduced the carbohydrates content to a minimal level.
The best way to enjoy wings is to make them at home. This ensures that you’ll use keto-friendly ingredients without packing on the carbs and calories.
It’s hard to enjoy wings without sauce. However, many sauces contain hidden sugars. My low carb buffalo wing sauce version contains a spice blend of garlic, hot sauce, pepper, paprika, chili pepper, lemon and salt instead.
I also use stevia or erythritol in place of refined sugar. This helps keep the carbs and sugar content down while still providing enough flavor to please even the toughest wing critic.
Spices are an excellent way to flavor your food in exchange for very few calories. They also provide an excellent source of vitamins and antioxidant nutrients.
When picking out chicken, I recommend going with an organic brand that is free from antibiotics. Chicken is an excellent source of protein, which has been shown to help keep you full so that you eat fewer calories. It also helps maintain lean muscle mass, and repairs damaged muscles and tissues. If you love eating chicken, check out our list of keto-friendly chicken recipes!
For a dipping sauce, you’ll need hot sauce, garlic, butter, and spices.
Most chicken wing dishes at restaurants are served with unhealthy side dishes. I suggest that you pair these buffalo chicken wings with a homemade cabbage salad. Use white and purple cabbage and combine with onion, mayo, mustard, and vinegar.
Cabbage is a cruciferous vegetable that has been shown to possess anti-cancer abilities (1). It also has a crisp, cool flavor that compliments the heat in the hot wings!Â
How to Make Low Carb Buffalo Chicken Wings in the Oven
Wash and dry the chicken wings. Combine the paprika, pepper, garlic, salt, hot pepper, hot sauce, stevia or erythritol and vinegar in a bowl to marinate the chicken.
Marinate the wings in the mixture for one hour. Turn the chicken wings occasionally to make sure all sides are coated.
There are many ways to cook these wings. You can deep fry the wings in an air fryer or fry them in a stovetop pan until they are crispy and golden brown. You can try my Air fryer buffalo wings recipe for more tips.
In this case, I bake them in the oven using a flat oven rack like this.
Once the wings are cooked and golden, remove from oven.
Make the buffalo sauce by combining all ingredients.
Toss the crispy wings in the sauce and serve with cabbage.
Other Low-Carb Chicken Wings Recipes You Can Try:
- Spicy Dry Rub Baked Chicken Wings
- Easy Baked Chicken Wings
- Instant pot chicken wings
- Instant pot buffalo chicken dip
- Grilled buffalo chicken breast
Keto Baked Buffalo Chicken Wings
Ingredients
- 12 chicken wings whole wings
- 3 cloves garlic peeled, minced
- 50 ml hot sauce up to your liking
- 1 tbsp apple cider vinegar
- ½ tbsp black pepper
- 1 tbsp paprika
- ½ tbsp sea salt
- 1 pinch So Nourished Erythritol optional
- ½ tsp chili pepper
- 1 tbsp parsley chopped, for topping
Buffalo Wing Sauce:
Instructions
- In a bowl, mix together hot sauce, paprika, black pepper, garlic, salt, hot pepper, pinch of stevia/erythritol and vinegar.
- Marinate the chicken wings with this mixed spices. Chill in the fridge for an hour while flipping the wings occasionally for maximum flavor (optional).
- Arrange chicken wings on a wire rack placed over a baking tray, and bake for 45 minutes in a preheated 400F oven or until golden. If using a deep fryer, brown the wings in the oil for around 10-15 minutes. Remove from the heat once the wings turn brown on the sides.
- Prepare the sauce: Whisk together all sauce ingredients until fully mixed.
- Add crispy chicken wings in a large bowl and cover it with sauce. Serve sprinkled with chopped parsley (optional) and serve.
Video
Notes
Nutrition/Macros
FAQ
Are buffalo wings good for keto?
No, traditional buffalo wings are not keto-friendly as they usually contain sugar, honey or syrup in the sauce. Some recipes might even contain breading. This is why I prefer making wings from home to keep it keto-approved.
Is it better to fry or bake buffalo wings?
Both frying and baking can yield delicious buffalo wings, but frying gives a crispier skin, while baking is a healthier option with less fat and calories. Ultimately, the choice depends on personal preference and your daily macros.
How many carbs are in baked buffalo wings?
Baked buffalo wings themselves are very low in carbs. My keto recipe above contains 2 net carbs per serving of 3 wings.
How to reheat leftover buffalo wings
To reheat leftover buffalo wings, you can use the oven, stove, microwave, or air fryer:
- Using The Oven: Preheat the oven to 375°F (190°C). Place the wings on a baking sheet lined with foil or parchment paper and bake for 7-10 minutes or until heated through and crispy.
- Using The Stove: Heat a skillet or frying pan over medium heat. Add the wings and cook, turning occasionally, until they are heated through and the skin is crispy.
- Using The Microwave: Place the wings on a microwave-safe plate and cover with a microwave-safe lid or plastic wrap. Heat on medium power for 1-2 minutes, checking for doneness and ensuring they don’t become too rubbery.
- Using The Air Fryer: Preheat the air fryer to 375°F (190°C). Place the wings in the air fryer basket in a single layer and cook for 3-4 minutes or until heated through and crispy.
