Keto Chicken Wings (Crispy, Spicy!)

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These keto chicken wings are so crispy and flavorful! They are oven-baked, but thanks to the spicy bbq rub they taste as if they are straight from the barbecue.

Oven-baked crispy chicken wings on a baking pan.

Whenever I make these keto bbq chicken wings, they go quickly! I guess it's no big surprise. Juicy, succulent meat and crispy skin that's spicy and smokey, with the right balance of sweet and salty - that is pure comfort food for the whole family.

We all know that chicken is a zero carb food. It is the store-bought sauces and rubs that add the unnecessary sugars and carbs.

Well, with my bbq spice rub one generous serving of low carb chicken wings is only 1.6g net carbs.

You can serve these as finger food at parties or as an appetizer. But most often, we enjoy them as our main course at family dinners.

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Ingredients
Instructions
Variations
Recipe FAQs
Serving Suggestion
Storage
More Keto Chicken Recipes
Recipe

Ingredients

You'll need:

Chicken wings - Fresh or frozen. Make sure frozen wings are fully defrosted to room temperature. Pat them dry with kitchen paper before using.
Olive oil - So the spice rub sticks to the chicken skin.
Seasoning - The spice rub consists of paprika, chili powder, garlic powder, onion powder, mustard powder plus pepper and salt.
Sweetener - You can use any granulated sweetener in the bbq rub. However, a brown sugar alternative will give a better flavor. Lakanto Golden, Swerve Brown or Sukrin Gold are good options.

Update 2024: I now also recommend tossing the wings in baking powder first to help crisp up the skin even more.

Instructions

It is simple to make keto chicken wings in the oven. Here are the basic steps.

bbq spice rub in a white ceramic bowl with a spoon

STEP 1

Prepare the rub by mixing all the dry ingredients together in a bowl.

STEP 2

Heat a large cast iron skillet or non stick frying pan and sear the chicken wings for 2 - 3 minutes per side. This drains some of the fat from the skins and helps the wings crisp up better when they are in the oven.

STEP 3

Once seared, place the chicken wings in a large mixing bowl and toss with the rub and olive oil. Massage until fully coated.

STEP 4

Place the wings onto a greaseproof lined baking tray and bake in the oven for around 35 minutes until crisp. Turn half way through for even cooking.

Chef Katrin's Tips

#1 Want super crispy wings? Finish them off under the broiler (also called grill) for 3-5 minutes.

Keep an eye on the tray while you do this. Firstly, the heating element browns meat very quickly. And secondly, you don't accidentally want to set the parchment paper on fire.

#2 Chicken wings vary in size. If you buy small wings, you may reduce the oven time by a few minutes so they don't burn.

#3 Recipe update: I recently learned a trick from a good friend. Before you coat the wings in the rub, toss them in 2 teaspoons of aluminium-free baking powder (must be baking powder, not baking soda!). This makes the skin even crispier. INSANELY crispy.

Variations

Here are ideas how you can play around with the flavors in the spice rub:

Mexican twist: Add ½ teaspoon of ground cumin and ½ teaspoon of ground coriander/cilantro.

Smokey: Add chipotle flakes instead of chilli powder for a smokey flavor and use smoked paprika in place of regular paprika.

Fiery kick: Double the amount or chili powder.

You can also use smoked sea salt instead of regular salt.

I have been asked whether the sweetener in the rub is necessary. Of course you could just leave it out. However, I think that the hint of sweetness completes the rub and elevates the flavor. Trust me on this one!

Recipe FAQs

How do I make sure they are fully cooked inside?

As with all meat, the safest way is to check with a meat thermometer. Chicken wings are safe to eat once the internal temperature reaches 175F or 79C. Without a meat thermometer, simply pull one wing apart to check that the inside is no longer pink and the juices run clear.

Can you make chicken wings in the air fryer?

Absolutely! You will need to air fry in 2 batches. Preheat the air fryer to 200C / 400F Celsius. Lay the wings in a single layer on the parchment paper-lined basket. Air fry in 2 batches for 20-25 minutes each, giving the basket a good shake after 10 minutes to ensure they brown evenly.

How to make them on the BBQ?

Grill the wings for about 15 - 20 minutes, flipping them every few minutes so they do now burn.

Can I use the rub on drumsticks?

Yes, the bbq rub works well on drumsticks and any other part of the chicken. Adjust the baking duration accordingly.

Serving Suggestion

I like to serve keto chicken wings with a good dollop of keto mayonnaise and a side of keto fried rice. They also go well with keto coleslaw or keto zucchini fries.

Here are more dips you can use:

Storage

Store any leftover bbq rub in an airtight jar for up to 3 months. I used most of the BBQ seasoning as I like things super flavoursome but feel free to customise to your own tastes and adjust accordingly.

The baked wings themselves stay fresh in an airtight container in the fridge for up to 4 days. You can also freeze them for up to 3 months.

Reheat them in a preheated oven (220C or 450F) for 5 minutes. This will make them hot and the skin will crisp up again. You can also use the air fryer for this.

Reheating in the microwave is possible, but the skin won't be crispy. And we all know that that is the best part about eating chicken wings!