Keto Salt and Vinegar Wings

Name: Keto Salt and Vinegar Wings
Prep time: 5 min
Cook time: 40 min
Yield: 4
Cuisine: American
Ingredients: 1.5 pounds party wings; 1 tablespoon olive oil; 1 teaspoon salt; 1/2 teaspoon pepper; 1/4 cup apple cider vinegar; 1/2 teaspoon salt; 1/2 teaspoon garlic powder

By Annie Lampella, Pharm.D.

Published April 9, 2021 • Updated June 2, 2025

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Reader Rating

4 Stars (1 Reviews)

5 Ingredients or Less Carnivore Dairy Free

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Crispy baked keto salt and vinegar wings - the perfect combination of salty and tangy flavors. Great as an appetizer or even for a quick lunch!

crispy wings on parchment paper served with celery sticks and julienned bell pepper

45 Mins

Nutrition Facts

Servings

451

Calories

31.4g

Fat

40.1g

Protein

0.3g

Net Carb

0.3g

Total Carbs

Disclaimer: The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.

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Keto Wings Ingredients

1.5 pounds party wings
1 tablespoon olive oil
1 teaspoon salt
1/2 teaspoon pepper

Salt & Vinegar Marinade Ingredients

1/4 cup apple cider vinegar
1/2 teaspoon salt
1/2 teaspoon garlic powder

Keto Salt and Vinegar Wings Directions

STEP

1

Prepare the wings

Pat wings dry with a paper towel. Getting excess moisture out of the wings before they bake is critical for crispy wings.
STEP

2

Season and bake

Toss wings in olive oil, salt and pepper. Place on wire rack over a baking sheet. This will allow for air distribution under the chicken wings to ensure crisping at all angles. Bake at 400 degrees for 35 to 40 minutes.
STEP

3

Mix salt and vinegar marinade

In a small bowl, combine apple cider vinegar, salt and garlic powder.
STEP

4

Toss the wings in marinade

Remove wings from the oven and toss in salt and vinegar marinade until coated.
STEP

5

Broil to finish

Place vinegar coated wings back on the tray and broil on high for 1 to 2 minutes.

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Low Carb Salt and Vinegar Wings Recipe

dipping a chicken wing into some blue cheese dressing

Salt and vinegar wings are a popular appetizer ordered at restaurants. However, more often than not they will be fried in a lot of rancid vegetable oil, making them not the slightest bit healthy. These chicken party wings are coated with a combination of salt and apple cider vinegar to achieve the salty, tangy flavor. This recipe makes tender, juicy, roasted chicken wings with an incredibly crispy skin. Since these chicken wings are oven baked rather than deep fried, you won’t have to feel the least bit guilty about eating them – unless you want to fry them in avocado oil. They have the same great taste as if they were deep fried but without all the added vegetable oil and grease. These chicken wings only need a few minutes of preparation and their texture and flavor compete with wings you would get from restaurants! Once you start making them at home, you will never think about ordering chicken wings from restaurants ever again. If you’ve had salt and vinegar chips before, the seasoning of these party wings will give you the same great taste, so your cravings will still be satisfied, but without all the carbs coming from potatoes.

This recipe is great as it is high in protein while being low in carbs, but it is also very satisfying and delicious. These wings are perfect to serve as an appetizer especially for when you’re watching the Super Bowl or even if you are having a casual movie night between friends. You can also easily serve them as a snack for the whole family as they are much healthier than having a huge bowl of chips and they are actually filling. Salt and vinegar wings are usually a huge crowd pleaser!

These wings can also be served for a quick and simple lunch. To make a full meal with these low-carb salt and vinegar chicken wings, you can easily pair them with a green salad or even roasted vegetables such as brussels sprouts, mushrooms or green beans. If you require sauce for dipping the wings, we recommend an avocado mayonnaise, blue cheese dressing,or sugar free bbq sauce as they are both considered to be keto friendly. Keto ranch dressing also pairs well with these salt and vinegar wings if you prefer a bit of a kick.

crispy wings on a plate next to celery and bell pepper

How to Make Salt and Vinegar Seasoning for Wings

There are various combinations you can use to season wings. However, our favorite way to season them is by adding salt and vinegar as it has the perfect balance and combination of different flavors. Salt and vinegar is used as a seasoning for a lot of different foods. These include chips, popcorn, and as in this recipe, chicken wings. Salt and vinegar seasoning can be made in various ways. In this recipe we mix and combine salt, vinegar and garlic powder. The vinegar makes it a wet seasoning mix, making it resemble marinade.

Vinegars

This recipe uses apple cider vinegar but white vinegar also works well for chicken wings. Apple cider vinegar has health benefits and it may also give the party wings a slightly different color. You can also try experimenting with white wine vinegar or rice vinegar. Restaurants typically use malt vinegar. However, you can use whichever you prefer or have at hand at the time.

grabbing wings with tongs to coat with vinegar mixture

What are Party Wings?

Party wings can be either drumettes or wingettes. Drumettes start from the part of the wing that is attached to the main part of the chicken. Drumettes typically have one main bone in the middle and some joints and cartilage on both ends. The meat on drumettes is dark, but it is closer to white meat and drumettes have a lot of meat compared to skin. On the other hand, wingettes are the middle part of the wing. They are flat in shape and have two thin bones rather than one big bone. The bones go all the way down the length of the wingette. The meat on wingettes is tender and dark and they are completely covered with skin.

What if I Can't Find Party Wings?

If you can’t find party wings, not to worry, you can easily make them yourself by cutting chicken wings at the joints to make wingettes and drumettes and then discarding the wing tip.

cutting whole chicken wings into drumettes and wingettes with a knife

Tips for Crispy Baked Wings

Here are some tips to get perfectly crispy baked wings:

Pat dry – First thing you should do is pat the wings dry to remove all the excess moisture. Getting the wings as dry as possible before baking is a key step to making them super crispy.
Broil after baking – Broiling the chicken wings on high for 1-2 minutes after adding the salt and vinegar coating helps to make the skin crispier. Broiling helps with added crispiness, especially if the wings retain some extra moisture from the vinegar mixture.

Some people like to add baking powder or baking soda to help crisp up their keto vinegar chicken wings. I don’t think this is absolutely necessary but it is something that you can do to help them get crispy during the first baking.

Air Fryer Instructions

If you prefer to use an air fryer to make these keto salt and vinegar wings instead, this recipe will still work. Cooking wings in the air fryer is even quicker than if you were to bake them in the oven so make sure to watch the time. Wings cooked in the air fryer will still get the same crispiness, so no need to worry about that! All you need to do is follow this simple method:

1.) Place all the wings in the air fryer basket.

2.) Cook at 380 F for 25-30 minutes.

3.) Toss the wings every 5 minutes.

Keto Salt and Vinegar Wings: FAQS

Can I use a different type of oil for the wings?

Absolutely! While olive oil adds a nice flavor, you can substitute it with avocado oil or melted coconut oil if you prefer.

What can I serve with these wings?

These wings pair wonderfully with a side of celery sticks and a low-carb dipping sauce, like ranch or blue cheese, to complement the tangy flavor.

How do I store leftover wings?

You can store leftover wings in an airtight container in the refrigerator for up to 3 days. Just reheat them in the oven for a few minutes to regain their crispiness!

Are these wings suitable for meal prep?

Yes! These wings are great for meal prep. Just bake them in advance and store them in the fridge. You can easily reheat them for a quick meal or snack.

Can I make these wings in an air fryer?

Yes, you can! Preheat your air fryer to 400°F (200°C) and cook the wings for about 25-30 minutes, turning halfway through for even crispiness.

Nutritional information & Macros

Amount Per Serving
Calories	451
Fat	31.4g
Protein	40.1g
Total Carbs	0.3g
Net Carbs	0.3g

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About Annie Lampella, Pharm.D.

Annie Lampella is a Doctor of Pharmacy, mom, and the recipe creator behind KetoFocus. With a B.S. in Genetics from UC Davis and a Pharm.D., she has over 11 years of experience developing family-friendly keto recipes based on the science of human metabolism. She is the author of the Protein Packed cookbook, published by Victory Belt Publishing.

Learn more about Annie →

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