Hi.

Cast Iron Keto is a resource for folks who want to live their best life through low-carb, high-fat recipes that fuel epic adventures. Our recipes are stupidly simple, tasty, and maybe the best part - easy to clean up.  LEARN MORE >

Keto Chicken Wings

Keto Chicken Wings

Keto Chicken Wings

If I could only ever eat one food for the rest of my life,there would be a lot of options I’d consider, but chicken wings would definitely be on my short list. Not just any chicken wings though, they’d have to be saucy, spicy, and so messy I need a change of clothes on stand-by.  

These keto chicken wings meet all that criteria without any of the junk that the typical wing joint sneaks into this incredibly simple meal.

Keto Chicken Wings Blue Cheese Buffalo Sauce

The blue cheese in this recipe is what really makes it drool-worthy, and it’s also a super nutritious component of the meal.  Blue cheese is a good source of protein, potassium, and calcium, but it’s the moldy blue veins that run through it that really pack a healthy punch.  

Those veins are where you’ll find the probiotics that help break down food in your body and support a healthy digestive tract.  Studies have also shown blue cheese to have anti-inflammatory and immune boosting effects. How cool is that? 

Not only do these wings have blue cheese sprinkled on top but there's also blue cheese *IN* the sauce. These are definitely a blue cheese lovers dream come true.

Keto Chicken Wings Skillet
Keto Chicken Wings 2

Back in my college days, there was a local restaurant that ran a special on Monday nights for 25 cent wings, they were in heavy competition with the Mexican restaurant that offered 25 cent tacos and usually I ended up at one or the other.  Regardless, I could feast like a king for $10, and if I wanted to throw in a pitcher of PBR, $15.  

It has been years since I ate like that. The last time Lauren and I stopped in, we ordered a dozen wings (each) and a side of waffle fries to split and by 10 o’clock that night I thought I was going to die, heartburn, nausea, indigestion, upset stomach, where’s the pepto?  Nothing like that to worry about with these wings, just make sure you’ve got plenty of napkins.

Keto Chicken Wings 3

Check out these other resources to read more about the interesting health benefits of blue cheese:

What Are the Health Benefits of Blue Cheese?

10 Amazing Health Benefits Of Blue Cheese

What Are the Health Benefits of Blue Stilton Bacteria?

 

KETO CHICKEN WINGS

These Keto Chicken Wings are a blue cheese lovers dream. Not only is there a blue cheese crumble but there's blue cheese IN the sauce as well.

Prep time:

Cook time:

Serves: 4

These Keto Chicken Wings are a blue cheese lovers dream. Not only is there a blue cheese crumble but there's blue cheese IN the sauce as well.

Ingredients:
  • 2 lbs chicken wings (about 16)
  • 1/4 cup lard
  • Salt and pepper
  • 2 tablespoons unsalted butter
  • 1/2 cup Frank's Red Hot
  • 1 ounce blue cheese + more for topping

Instructions:
  1. Preheat the oven to 450° F. Pat the wings dry and season with a little salt and pepper.
  2. Heat a large cast iron skillet over high heat and add in the lard. Once hot arrange the wings in a single layer cooking about 3 minutes per side or until the skin starts to crisp.
  3. Transfer to the oven and continue to cook for 10-15 minutes flipping once of twice for even cooking.
  4. Make the sauce by melting the butter, hot sauce, and cheese together until smooth.
  5. When the wings are done transfer the wings to a large bowl and toss with the sauce. Garnish with extra blue cheese to serve.

**Info listed is per serving and an estimate. We use PaleoTrack.com to calculate macronutrient content.

**Info listed is per serving and an estimate. We use PaleoTrack.com to calculate macronutrient content.

Charred Cabbage Salad

Charred Cabbage Salad

White Chocolate Keto Skillet Blondie

White Chocolate Keto Skillet Blondie