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Keto Chicken Wings Recipe (EASY + NO FRYER NEEDED)

Published: · Updated: by Cast Iron Keto · 12 Comments

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Enjoy this fantastic recipe for flavorful and crispy Keto Chicken Wings, guaranteed to be a crowd-pleaser! You can whip up a batch of wings with a handful of ingredients. Combining a hot and tangy sauce made with Frank's Red Hot and melted blue cheese takes this dish to the next level of deliciousness. Picture yourself in a warm and cozy kitchen, the heavenly aroma of hot wings wafting through the air, as you prepare a dish that's not only low-carb and keto-friendly but also undeniably delicious.

keto chicken wings in tray with buffalo blue cheese sauce and celery
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Preparation and cooking overview

What makes this recipe truly special? The perfectly balanced spicy and savory sauce will leave you yearning for another delightful bite. In just 40 minutes, you can create a delicious appetizer that satisfies your cravings without compromising your diet.

Chef's note

Making keto alternatives can be both fun and creative. With these Keto Chicken Wings, feel free to experiment with your favorite keto-approved seasonings and sauces to add your unique flair. Remember, a well-heated skillet is key to crispy wings - don't rush this step! Enjoy the process and the gratifying crunch of these delectable low-carb treats. Embrace the kitchen as your creative space where healthful indulgences come to life.

chicken wings in cast iron skillet
buffalo sauce with blue cheese

Ingredients for this keto chicken wings recipe

  • 2 lbs chicken wings
  • ¼ cup lard or coconut oil, avocado oil, or algae oil
  • Salt and pepper
  • 2 tablespoons unsalted butter
  • ½ cup Frank's Red Hot
  • 1- ounce blue cheese + more for topping

Ingredient substitutions

  • You can use other chicken parts like drumsticks, thighs, or breasts.
  • Reduce the amount of hot sauce and cayenne pepper for a milder flavor.

Additional ingredients

  • Smoked paprika: Add a smoky and slightly sweet flavor by incorporating smoked paprika, which is low in carbohydrates.
  • Dried herbs: Sprinkle dried herbs like thyme and rosemary to infuse them with aromatic flavors while keeping the dish keto-friendly.
  • Lemon zest: Grate some lemon zest to bring a bright and tangy note without adding significant carbs.

Note: Remember to adjust the quantities of these additional ingredients based on your taste preferences and dietary requirements and ensure they align with your specific keto plan.

Cooking tools required

To make this Keto Chicken Wings recipe you need the following tools:

  • Cast iron skillet
  • Mixing bowl
  • Tongs
  • Baking sheet

Tools substitute list

If you don't have all the tools you need, no worries! Here are a few substitute options:

  • Don't have a cast iron skillet? Worry not; use a non-stick skillet.
  • You can use a fork or a spatula if you don't have tongs.
  • Use a baking dish if you don't have a baking sheet.

How to make Keto Chicken Wings: step-by-step guide

Cooking methods

  • Oven roasting
  • Frying on a cast iron skillet

Preparation steps

  1. Start by rinsing the chicken wings under cold water to remove any potential debris.
  2. Pat them dry using paper towels else the seasoning won't stick to the surface.

Cooking instructions

  1. Preheat the oven to 425° F
  2. Pat the wings dry with a paper towel and season with salt and pepper.
  3. Heat a large cast-iron skillet over high heat and add in the lard (you can also use coconut oil, avocado oil, schmaltz, or algae oil)
  4. Arrange the wings in a single layer cooking for roughly 3 minutes per side or until the skin crisps up.
  5. Transfer the skillet to the oven and continue to cook for 10-15 minutes, flipping once or twice for even cooking.
  6. Make the sauce by melting the butter, hot sauce, and cheese until smooth – you can do this on the stovetop or in the microwave.
  7. Transfer the wings to a large bowl and toss with the sauce – garnish with extra blue cheese to serve.

Chef's pro tip

One of the secrets to juicy chicken wings is to avoid overcooking them. Simply stick to the recommended cooking time and temperature for that crispy and succulent wings. To ensure they're perfectly cooked, use a trusty meat thermometer to check for doneness, and the internal temperature must be 165°F (74°C). Let the cooked wings rest for a few minutes before serving.

keto chicken wings in tray with buffalo blue cheese sauce and celery

What to serve with Keto Chicken Wings?

Here are some side dishes that go well with the chicken wings:

  • Avocado Salad: Prepare a fresh salad with avocado, cherry tomatoes, mixed greens, and a light vinaigrette. The creamy avocado adds richness, while the vegetables provide a refreshing balance.
  • Zucchini Fries: Slice zucchini into fries, coat them in seasoned almond flour or pork rind breading, and bake until crispy. These make for a tasty, low-carb side dish that pairs well with chicken wings.
  • Cucumber Noodle Salad: Create cucumber noodles using a spiralizer and toss them with a dressing made from olive oil, lemon juice, and herbs. This light and refreshing salad complement the flavors of the chicken wings without adding extra carbs.
  • Roasted Brussels Sprouts: Roast Brussels sprouts in the oven with garlic, olive oil, and Parmesan cheese until crispy and golden brown. They provide a delicious and nutritious side dish with chicken wings.

How to make it healthier

  • Reduce sodium content: Adjust the amount of salt in the recipe to reduce sodium intake. You can also explore using alternative seasonings like herbs, spices, and natural flavor enhancers to add taste without relying solely on salt.
  • Choose organic and high-quality ingredients: Opt for organic and high-quality chicken wings. This ensures the meat is free from added hormones, antibiotics, and other potential contaminants.
  • Customize the sauce: Don't be afraid to experiment with the sauce. Add fresh herbs, garlic, and lemon juice to make it flavorsome.

Time-saving tips

  • Purchase pre-cut wings from the grocery store instead of cutting and preparing the chicken wings. This will save you time and effort.
  • If you know you will make this recipe frequently, you can prepare a batch of the sauce and store it in the refrigerator.

What can I prepare ahead of time?

  • If you purchase whole chicken wings, you can pre-cut them into individual wingettes and drumettes beforehand. Refrigerate them in an airtight container or zip-top bag until ready to use.
  • You can season the chicken wings with salt and pepper ahead of time. Sprinkle the seasoning on the wings, cover them, and refrigerate until you're ready to cook.

Storage and reheating instructions

Leftover storage

  • Prepare them in advance, and savor these wings whenever your heart desires. You can refrigerate the leftover chicken wings in an airtight box for up to 3 days.
  • The sauce can typically last in an airtight box for 5 to 7 days in the fridge.

Leftover reheating methods

  • To reheat leftover chicken wings, preheat the oven to 375°F. Bake the chicken wings on a baking sheet for 10-15 minutes or until heated. Avoid microwaving leftover chicken wings as it can make them soggy.
  • To heat the refrigerated sauce on the stovetop, pour it into a saucepan and heat over low to medium heat, stirring occasionally until warm. For the microwave method, transfer the sauce to a microwave-safe bowl and heat in short intervals, stirring in between, until warmed through.

Recipe wrap-up and conclusion

These Keto Chicken Wings are a must-try recipe that will leave you craving more. Get ready to indulge in perfectly crispy and seasoned chicken wings, elevated by a delightful hot sauce infused with creamy blue cheese. Enjoy these delicious wings and savor the perfect combination of crisp texture and flavorful sauce.

Whether hosting a game night, having a family gathering, or simply craving some tasty wings, this recipe will surely impress. Savor every bite as you share this delightful dish with your loved ones. Indulge, have fun, and let the flavors of these chicken wings take you to a place of pure culinary bliss.

Frequently asked questions

Yes, you can! To cook these keto chicken wings in an air fryer, follow these steps:

  • Set the air fryer to 360° F and cook for 12 minutes.
  • Flip and cook for another 12 minutes.
  • Flip again, increase the heat to 390° F, and cook until the chicken skin is super crispy for another 7 minutes.

You can, but we wouldn't recommend it; the wings dry out before the skin gets crispy when baking wings on a sheet pan.

The actual question for the wing connoisseur! We personally love flats but some folks like drumsticks. This is totally up to you.

Nope, totally optional! Feel free to leave it out, leaving you with a delicious and sugar-free classic-style buffalo sauce.

Yes! Store the wings in an airtight container in the refrigerator for up to 3 days. To reheat, place under the oven broiler set to 500° F. Broil for 3-4 minutes per side until reheated and crispy.

Yes, chicken wings can be eaten on a keto diet as long as they are not breaded and the sauce used to flavor them is low in carbohydrates. 

📖 Recipe

keto chicken wings in tray with buffalo blue cheese sauce and celery

Keto Chicken Wings

These Keto Chicken Wings are perfectly crispy without the need for a fryer! Served up with a low-carb buffalo blue cheese sauce!
5 from 1 vote
Print Rate Pin Recipe
Course: Appetizer, Main Course
Cuisine: American
Keyword: 30-minute, gameday, keto, low carb
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4
Calories: 348kcal

Ingredients

  • 2 lbs chicken wings about 16
  • ¼ cup lard or coconut oil, avocado oil, or algae oil
  • Salt and pepper
  • 2 tablespoons unsalted butter
  • ½ cup Frank’s Red Hot
  • 1- ounce blue cheese + more for topping

Instructions

  • Preheat the oven to 425° F
  • Pat the wings dry with a paper towel and season with salt and pepper
  • Heat a large cast-iron skillet over high heat and add in the lard (you can also use coconut oil, avocado oil, schmaltz, or algae oil)
  • Arrange the wings in a single layer cooking about 3 minutes per side or until the skin starts to crisp
  • Transfer the skillet to the oven and continue to cook for 10-15 minutes flipping once or twice for even cooking
  • Make the sauce by melting the butter, hot sauce, and cheese together until smooth – you can do this on the stovetop or in the microwave in a microwave safe bowl
  • Transfer the wings to a large bowl and toss with the sauce – garnish with extra blue cheese to serve

Nutrition

Nutrition Facts
Keto Chicken Wings
Amount Per Serving
Calories 348 Calories from Fat 243
% Daily Value*
Fat 27g42%
Saturated Fat 10g63%
Cholesterol 115mg38%
Sodium 1109mg48%
Potassium 209mg6%
Carbohydrates 1g0%
Fiber 1g4%
Sugar 1g1%
Protein 24g48%
Vitamin A 522IU10%
Vitamin C 2mg2%
Calcium 57mg6%
Iron 1mg6%
*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

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Reader Interactions

Comments

  1. Liz says

    Love this recipe ! I have been cooking with my cast iron skillet since 1986... my ? Is what can I use to substitute the lard ( I totally despise it) otherwise this recipe gets a 10!!

    Reply

    • Alex Lester says

      Hi Liz! So glad you like the recipe, you can sub in avocado oil or coconut oil in place of the lard.

      Reply

  2. Laura says

    Does the skillet go in the oven with the lard still in it? Looking at making these tonight!

    Reply

  3. Janet says

    The idea of mixing the cheese with the sauce is brilliant. Making these tonite!

    Reply

  4. Nick says

    This might be stupid. What is the point of the lard? I see below you say subbing for avocado or coconut oil can work. So the point of the lard is largely to grease the pan?

    Reply

    • Alex Lester says

      Correct, it's just to get the skin super crispy.

      Reply

  5. Matt says

    Are the wings frozen or thawed ?

    Reply

  6. Tamarr says

    Made these wings tonight for the family. They were fantastic! I used avocado oil instead of lard, a cube of butter and instead of crumbled blue cheese I added a TBSP of blue cheese dressing to the sauce mix and and extra for dipping on the side. I also cooked the wings in the oven for 25 minutes before tossing them in the sauce. Thank you for posting this recipe. It will be my go-to for hot wings.

    Reply

    • Alex Lester says

      Hi Tamarr, thanks for sharing! Glad you enjoyed the wings!

      Reply

  7. Linda says

    Could the hot sauce be substituted? With anything that is not spicy?

    Reply

    • Alex Lester says

      I mean, you can choose any sauce you'd like or buy a mild buffalo sauce. They're also great just plain.

      Reply

  8. Lisa says

    What a great idea! They look delicious!

    Reply

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