Keto Air Fryer Chicken Wings

by KetoFocus.com
4.7 Stars (30 Reviews) 4 Comments
Air FryerDairy FreeEasyKid Friendly

Keto chicken wings cooked in an air fryer come out extra crispy on the outside and juicy on the inside. Plus I love not messing with my oven or fryer when making this keto recipe for my family.

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Nutrition Facts

4

Servings

472

Calories

35.9g

Fat

30.6g

Protein

1.3g

Net Carb

2.4g

Total Carbs

Low Carb Air Fryer Chicken Wings

The keto diet allows for many filling appetizers including pork belly bites, mozzarella sticks, pizza meatballs and this chicken wing recipe.

dipping a keto avocado fry into ranch dressing
Wings are a favorite quick keto meal or appetizer that most everyone enjoyed. One of the easiest and best ways to cook keto wings is in the air fryer. Chicken wings cooked in an air fryer come out extra crispy on the outside and juicy on the inside. Plus I love not messing with my oven or fryer to get these wings out fast to my clan.

We love to serve wings at our dinner parties as an easy keto appetizer. This recipe for keto chicken wings is mildly spicy, loaded with flavor and are crispy!

 

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Can you eat chicken wings on keto?

Yes, the chicken wing is keto approved!

Chicken wings are loved by many on the keto diet as they have near perfect fat and protein ratios, are low in carbohydrates, and are incredibly delicious.

Most people on a low carb diet eat chicken wings because of the beautifully cooked crispy chicken skin. The skin contains most of the fat. The fat is composed of saturated fatty acids and a healthy monounsaturated fat called oleic acid. This fatty acid is also found in olive oil.

Keto Air Fryer Chicken Wings Recipe Video

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Keto Chicken Wings Ingredients

  • 20 chicken wings (~ 2 lbs)
  • 3-4 tablespoons olive oil
  • 4 teaspoons chili powder
  • 2 teaspoons garlic powder
  • 1 teaspoon salt
  • Couple dashes of black pepper

Keto Air Fryer Chicken Wings Directions

  • STEP
    1

    Get the flavor

    Combine the chicken wing seasonings.

  • STEP
    2

    Coat the wings

    Place the wings in the ziplock bag. Add olive oil and seasoning. Shake the bag until evenly coated.

  • STEP
    3

    Prep the air fryer

    Spray cooking spray on the air fryer basket.

  • STEP
    4

    Air fry the chicken wings

    Place all the wings in the air fryer basket. Cook at 380 for 25-30 minutes. Toss the wings every 5 minutes.

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Benefits of cooking wings in an air fryer

keto chicken wings

Air fryers produce a circulating forced hot air as opposed to traditional ovens which just heat without the circulation. This is what achieves that perfect crunchy skin. The crispy skin helps to lock in the moisture inside creating a juicy chicken wing.

Clean up is also easier when you use an air fryer over the conventional oven or fryer. The mess is contained to the basket so there is no grease splatter or giant tray to wash by hand afterwards. Most air fryer baskets are dishwasher safe too.

My family loves our air fryer. It’s one appliance my kids can easily use. They cook everything from hot dogs to breakfast sausage in the air fryer.

Baking chicken wings in an oven

If you don’t have an air fryer, you can still bake this wing recipe in an oven. Spread the wings out on a baking tray lined with a cooling wire rack that has been sprayed lightly with cooking spray. This prevents the skin from sticking to the bottom and allows for the bottom of the wing to crisp up too since air can reach it. Bake the wings at 400 degrees for 45 – 60 minutes. You can turn the wings after 30 minutes to ensure even baking and crispiness.

Keto baked wings in the oven still turn out marvelous if done right and I highly suggest you trying them even if you own an air fryer.

Drumettes or wingettes

If you grab a package of chicken wings (also called party wings), you are getting a mixture of two different wings in the bunch.

The drumette looks like a miniature drumstick and tends to have more meat than skin. It is also easy to hold because of the bone on the bottom, so your fingers don’t get as messy.

The other type is chicken wing is called the wingette, a flatter piece that has more skin than meat.

Cooking frozen chicken wings

This recipe works if you have frozen chicken wings. Toss the wings in the marinade then place in the air fryer basket. Cook at 350 degrees for 10 minutes first. Then increase the temperature to 380 for 25 – 30 minutes.

Tips for extra crispy chicken wings

For extra crispy keto wings, spray the air fryer basket first with cooking spray.

Not only will this help prevent the skin from sticking to the basket, but a little bit of oil will aid in crisping up the skin. You could also try cooking your wings at a lower temperature to start (350 degrees) and then increase to 380 degrees for the last 15 minutes.

Remember to shake the basket every 5 minutes to allow for even cooking and crisping of the wing.

Reheating chicken wings in an air fryer

If you have leftover chicken wings, you can reheat them in the air fryer to still have perfectly cooked, crispy wings the next day. Spray the air fryer basket with cooking spray, add your wings and bake at 380 degrees for 5 to 10 minutes.

Sauces for your chicken wings

I love to eat plain keto chicken wings, but they are also delicious when you dip them into your favorite keto sauce. Here are some sauces you should try with your keto wings.

keto meatballs in a bowl that were cooked in an air fryer

Other keto appetizers you have to try

Keto wings will always be a hit with your crowd, whether your people love to eat low carb or not. But you should try these other easy keto appetizer recipes too!

Keto Air Fryer Chicken Wings: FAQS

How many carbs are in keto chicken wings?

Keto chicken wings, well chicken wings are low in carbs. This low carb recipe has only 1.3g of net carbs per serving. It is important to know that it is the sauce that generally adds carbs, so be careful of BBQ sauce and some of the Asian sauces.

How do I make keto buffalo chicken wings?

If you want to make air fryer buffalo wings, you should follow this recipe until finished. You may choose to add 1 teaspoon of baking powder in Step 1 in order to prep the wings to absorb more sauce. Once you have finished all the steps in the recipe place the wings in bowl and coat with buffalo wing sauce. From there you can place the wings back in the air fryer to cook in the sauce. Experiment to reach your desired results. As I like to lightly sprinkle cayenne pepper with the buffalo sauce.

Can I air fry frozen wings?

Yes, you can. In order to cook thoroughly, add 6 - 10 minutes of cook time to each pound of chicken wings.

Are chicken wings gluten free?

Yes, at their simplest chicken wings contain no gluten. This chicken wing recipe does not include any ingredients that contain gluten. Be careful of wing recipes that are breaded as they likely contain gluten, unless specified otherwise.

Nutritional information & Macros

Nutrition Information

Keto Air Fryer Chicken Wings

Servings: 4

Amount Per Serving
Calories 472
Fat 35.9g
Protein 30.6g
Total Carbs 2.4g
Net Carbs 1.3g

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4 Comments

  2. I don’t follow keto, but I used your recipe (recommended from my mom). I coated in different sauces when done! Finger lickin’ good!

    Reply

    1. Hi Sara. Thank you for your message. Lots of the recipes here are keto already.. meaning no tweaks from the traditional recipe to make it that way. Thanks for stopping in!

      Reply

  3. These wings were the bomb!, made them for Super Bowl and they were a hit. The only thing I added was “Slap your Mama” Cajun seasoning (1 tsp) to kick things up a notch. Thanks for a great recipe!

    Reply

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