Keto Game Night Chicken Wings Recipe
Let it never be said that you can’t eat good food on keto. Pull out this keto game night chicken wings recipe the next time you have guests – it’s a real winner!
How to Make Chicken Wings
If you’ve made your own chicken wings before, you probably know that most versions are not keto.
The chicken is fine, of course. But the ingredients that create that hot, spicy, and crispy exterior can cause big problems for your ketosis.
Problem number one is flour. Many recipes ask you to dip your wings into flour before proceeding to fry them and add sauces and spices.
Another common issue is sugar or honey. Sweet wing sauce isn’t so great for your diet, that’s for sure.
Still another potential pitfall is vegetable oil. If you’re cooking at home you can easily avoid it, but you never know what your wings have been cooked in when you eat out.
Vegetable oil may not pose a threat to your ketosis, but the highly processed oil is still not great for your health.
For a meaty meal, there sure are a lot of things that can make chicken wings not safe for keto.
How to Make Keto Wings
The goal with these wings is to keep the flavor and proper amount of stickiness while cutting out the ingredients that aren’t keto.
Flour is an easy one. You just don’t need it, especially since these wings will be baked instead of fried.
Olive oil can be used in place of vegetable oil – a swap I’d recommend whether you’re keto or not.
Then, you add your spices and flavorings. Tamari sauce, mustard, balsamic vinegar, garlic paste, ginger paste, and low-sugar ketchup combine to make a wonderfully messy marinade for the wings.
Ranch Dipping Sauce
What are chicken wings without something on the side for dipping? Don’t worry, I’ve got you covered.
While bleu cheese is a popular option, that’s a heavily dairy-filled dip.
This keto ranch recipe is a much better option that still offers a cool balance to the wings.
Just 10 minutes gets you a zippy sidekick for your snack.
More Keto Snacks
Starting a ketogenic diet encourages many people to get creative with their meals and snacks. It’s empowering to know how many options are still available to you on keto.
Check out this list of 221 foods to help you boost your energy on a keto diet.
You can eat them alone as snacks or start incorporating them into your keto recipes.
These chicken wings are cooked in a delicious keto-friendly marinade until sticky.
- Preheat the oven to 355°F (180°C).
- Spread the chicken wings out on a large roasting tray and season with salt. Place the tray into the oven for 15 minutes.
- While the wings are baking, whisk together the ketchup, tamari, mustard, balsamic vinegar, olive oil, garlic paste and ginger paste in a small bowl.
- After 15 minutes, remove the tray from the oven and use a pastry brush to brush the marinade onto the chicken wings. Return the tray to the oven for 5 minutes.
- After 5 minutes, remove the tray from the oven and increase the oven to max. Baste one last time, using up all the marinade and return the tray to the hot oven for 5 minutes.
- Season with salt and freshly ground black pepper and garnish with sliced green onions.
All nutritional data are estimated and based on per serving amounts.
Net Carbs: 5 g
- Serving Size: 3 wings
- Calories: 383
- Sugar: 3 g
- Fat: 26 g
- Carbohydrates: 7 g
- Fiber: 2 g
- Protein: 28 g