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Garlic Parmesan Chicken Wings

The ever-versatile chicken wings

Chicken Wings are an all time favourite pretty much all over the world. Most of the time, though, these crispy chunks of joy come with a sticky, sweet bbq sauce or glaze that makes them NSFK (we’re calling dibs on Not Safe for Keto). But, never fear, ideas are here. During one of my many kitchen experiments, I stumbled upon garlic parmesan chicken wings, which combines two of my favourite flavours. It’s perfect for the ketogenic diet as it doesn’t use carby BBQ sauce or hot sauce. They’re also twice baked for that perfect crunch. Hurray for keto chicken wings!

Oh and I finally got the recipe for that Blue Cheese dip up!!!

Balancing Fat and Protein

Now, chicken is very high in protein. And since most people prefer eating lean breast meat or ‘white meat’, it’s not adding much to their fat macros. Chicken wings, though, brings a great balance of fat and protein because it’s almost never eaten without the skin (which is where a lot of the fat is). A sign of a well-done wing is one that has crispy skin on top and is moist and juicy when you bite into it.

Baking these wings gives you as good a crunch as deep frying them. You can always use the deep fryer if you prefer. But, for me, using the oven is just a less of a hassle: you pop it in and chill while they cook. Frying gets messy and I never know what to do with the leftover oil.

The parmesan adds an additional bite to the wings as it melts and crisps up in the oven. You can always substitute the parmesan with a sharp cheddar if you like, because parmesan (the good stuff) can be expensive and sometimes hard to come by (depending on where you live). The parsley and garlic is a perfect combination that elevates the wings and almost makes them ‘gourmet’. I hope you enjoy making these twice baked low-carb chicken wings. Tell me how your dish turned out and if you have any tips additional tips I could use. And if you’re still not convinced about the versatility of this dish, our keto butter chicken wings will settle that debate.



Nutrition Info (Per Serving)

  • Calories: 263
  • Net Carbs: 1g
  • Carbs: 1g
  • Fat: 12g
  • Protein: 35g
  • Fiber: 0g

This recipe makes 9 servings. 1 Serving = 1 Full chicken wing (wing and drum). Get this recipe on myfitnesspal.

Keto Chicken Wings with Garlic and Cheese

Baked Keto Chicken Wings

Crispy, cheesy chicken wings that bring together three unbeatable flavours – parmesan, garlic and parsely.
3.80 from 89 votes
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Course Appetizer, Side Dish
Cuisine American
Servings 9 servings



  • Separate the wings into drums and flat. Season the wings with salt, pepper, cayenne, paprika, oregano, butter and lime or lemon juice.
  • Bake in the oven at 190C (375) for 20-25 minutes.
  • Mix wings with hot sauce, garlic, parsley and Parmesan cheese.
  • Bake in the oven for 10-15 minutes at 200C (390 F)
  • Serve with a cheesy dip.


After your first round of seasoning, the chicken wings are ready to go in the oven immediately. But you can also leave in the fridge for an hour for the flavours to marinate better.
Tried this recipe?Let us know how it was!

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  1. The flavors were great BUT the wings did not crisp up. I didn’t pay attention to the picture you had with the wings on a rack and you didn’t have that in the instructions so I’m wondering if that’s what was missing? I really wanted them crispy

    1. They will not become as crispy as a breaded wing but even without the wire rack there isn’t any reason they shouldn’t crisp up in the oven. Maybe you can keep them in slightly longer a lower temperature?

    1. If you make the exact same portion size and only eat the wings then yes but if you made the same quantity with just wings not drumsticks then no

  2. leave out the parm and marinade them in the spices, but stir in 1 egg to the spices, marinade 1 hr, then dip into a mixture of 1/2 almond flour and 1/2 parm cheese and bake, they are yummy and crispy.

  3. You have stated that a serving is two pieces but that the serving is 35 grams of protein. Unless those are really big wings, I’m pretty sure your estimate is high… maybe?

  4. yes is not the fat content is low that , is not ketone 60 to 70%, protin moderate and hn even lower for carbs???
    would like to know why you are doing vegan now?

  5. I made these last night and they were AWESOME!!! I did cook longer just to crisp them up but other than that followed the recipe to a tee and they were a hit!! Thank you!!

  6. Wuzzup with going Vegan? I’m dying to know. I’m launching a YouTube Channel – 100 Year Challenge. Daring everyone to live to 100. I’m using myself as the Guinnie Pig, doing various diets, exercise routine, et al. Tracking everything closely. Love your show, found you via Keto Connect…Indians are everywhere. Major community here in Pittsburgh, great grocery store, nice temples.

    1. Hey Ray,
      Video is quite old. Went vegan for 2 weeks, filmed it and it’s on the channel too. This was almost 2 years ago.

  7. Tried this recipe for my husband who is on keto and I can’t stop stealing them from his plate! I love love love this recipe!

  8. These wings are cooking now… and I’m super excited to try them. The rub and parm tastes amazing in the bowl??
    I’ll update as soon as they are done!

  9. Follow… omg fabulous! I used a little more hot sauce since we like a kick…
    also thanks for the recalculatation on servings. Did 48!

  10. The recipe is off I think. It says 1 whole wing is one serving. The recipe calls for 9 wings which then should be 9 servings. But it says 3 servings??? Please clarify. Thanks so much.

  11. I cooked them in an Air Fryer. Probably the best wings I have ever had. Amazing taste and fall off the bone wings.

  12. Hi Sahil, Terrific recipe. Not being quite as spicy as you are, I cut down on the heat. The dipping sauce was improvised from what I had on hand (cream cheese, feta, heavy cream and the juice of half a lemon). It’s a keeper!

  13. These were great, perfect Friday night dinner with a big salad and some homemade ranch dressing. Thanks for the recipe.

  14. Since you recommend using Cheesy Dip with these wings why not add a link to the Cheesy Dip recipe or adding that recipe to this page too? I thought I was loosing my mind wondering where the Cheesy Dip recipe went. LOL!

    1. Actually the link to the blue cheese dip is at the top of this page, just above the video of how to prepare the chickenwings. Hope u can find it now.

  15. I followed this recipe almost four years ago and it’s still a go to favorite! Thanks again for the great recipe that you broke down!

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