Crispy BBQ Keto Chicken Wings
My whole family loves this crispy low carb chicken wings recipe. It's super easy to throw together and it works as an appetiser with a dollop of mayonnaise, as finger food and as part of a main course together with a crunchy green salad. BBQ flavour, but made in the oven!
Servings: 4 people (3 wings per serve)
Calories: 521kcal
Equipment
- frying pan
- oven
Ingredients
- 35 oz / 1 kg chicken wings
- 1 tablespoon olive oil
BBQ Rub
- 1.5 tablespoon paprika
- 2-3 tablespoon Golden Lakanto or another brown sugar alternative such as Sukrin or Swerve
- ½ teaspoon cracked black pepper
- ½ teaspoon salt
- ¼ tsp chilli powder
- ¾ teaspoon garlic powder
- 1 teaspoon onion powder
- ½ tsp mustard powder
Instructions
- Preheat the oven to 220 Celsius / 430 Fahrenheit electric or 200C / 400F fan.
- Prepare the rub by stirring all the dry ingredients together in a small bowl. Or, put in a mason jar, close the lid and shake to combine.
- Heat a large cast iron skillet or non stick frying pan and sear the chicken wings for 2 - 3 minutes per side. (If using a cast iron skillet you may need to grease with a little oil to prevent sticking.)
- Once seared, place the chicken wings in a large mixing bowl and toss with the rub and olive oil. Massage until fully coated.
- Place the wings onto a baking tray and bake in the oven for around 35 minutes or until crisp. Turn half way through for even cooking. For ultimate crispy skin, place the wings under the grill (broiler) at the end for around 3 - 5 minutes.
Notes
1.6g net carbs per serving. Serves 4.
If your chicken wings are fairly large like mine, you'll have about 12 - 14 wings per kilo. This equals about 3 wings per person.
Chicken wings vary in size. If you buy smaller wings, you may need to reduce the oven time by about 5 minutes so they don't burn. Just keep an eye on them!
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 (not baking soda!). This makes the skin even crispier!
Nutrition
Calories: 521kcal | Total Carbohydrates: 2.8g | Protein: 44.4g | Fat: 35.9g | Fiber: 1.2g | Sugar: 0.6g