Keto Recipes

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!

 

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

Yum
Votes: 38
Rating: 3.61
You:
Rate this recipe!
Crispy, cheesy chicken wings that bring together three unbeatable flavours – parmesan, garlic and parsely.
Servings Prep Time
9 servings 10 Minutes
Cook Time
45 Minutes
Servings Prep Time
9 servings 10 Minutes
Cook Time
45 Minutes
Keto Chicken Wings with Garlic and Cheese

Baked Keto Chicken Wings

Yum
Votes: 38
Rating: 3.61
You:
Rate this recipe!
Crispy, cheesy chicken wings that bring together three unbeatable flavours – parmesan, garlic and parsely.
Servings Prep Time
9 servings 10 Minutes
Cook Time
45 Minutes
Servings Prep Time
9 servings 10 Minutes
Cook Time
45 Minutes
Ingredients
  • 9 Full Chicken Wings drumstick & wing
  • 1 Tbsp Butter melted
  • 1 Tsp Salt
  • 1/2 Tsp Pepper
  • 1 Tsp Dried Oregano
  • 1 Tsp Smoked Paprika
  • 1/2 Tsp Cayenne Pepper
  • 1 Tsp Lemon Juice
  • 1 Tbsp Hot Sauce
  • 10 Grams garlic minced
  • 1 Tsp Fresh Parsley
  • 50 Grams Parmesan cheese grated
Servings: servings
Units:
Instructions
  1. Season the wings with salt, pepper, cayenne, paprika, oregano, butter and lime or lemon juice.
  2. Bake in the oven at 190C (375) for 20-25 minutes.
  3. Mix wings with hot sauce, garlic, parsley and Parmesan cheese.
  4. Bake in the oven for 10-15 minutes at 200C (390 F)
  5. Serve with a cheesy dip.
Recipe Notes

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.

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25 Comments

  • Reply
    Hannah
    January 18, 2018 at 5:53 am

    Can you bake this in the oven toaster?

    • mm
      Reply
      Sahil Makhija
      January 18, 2018 at 6:05 am

      Yes definitely!

  • Reply
    Jaclyn Taylor
    January 28, 2018 at 10:24 pm

    My husband put them in the smoker and then I’m going to put them on my pizza pizzazz to crisp them 😋

  • Reply
    Deb
    February 5, 2018 at 2:18 am

    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

    • mm
      Reply
      Sahil Makhija
      February 5, 2018 at 3:25 am

      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?

  • Reply
    Christine Hartman
    February 24, 2018 at 1:28 am

    I only like the wing and not the drumstick so would the carbs be half or less?

    • mm
      Reply
      Sahil Makhija
      February 24, 2018 at 5:50 am

      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

  • Reply
    Betty
    February 24, 2018 at 5:41 am

    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.

  • Reply
    Heidi Pressly
    March 14, 2018 at 8:39 pm

    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?

    • mm
      Reply
      Sahil Makhija
      March 16, 2018 at 5:25 am

      Could be but that’s the whole wing

  • Reply
    Joanne Lacroix
    March 27, 2018 at 11:25 pm

    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?
    thanks

    • mm
      Reply
      Sahil Makhija
      March 28, 2018 at 3:11 am

      Old video, like 2 years old. I just like trying different things.

  • Reply
    Sherrie Busswood
    April 30, 2018 at 8:46 pm

    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!!

  • Reply
    Ray Bright
    July 21, 2018 at 1:22 pm

    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.

    • mm
      Reply
      Sahil Makhija
      July 22, 2018 at 3:48 am

      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.

  • Reply
    Daritza Watkins
    August 14, 2018 at 4:53 am

    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!

  • Reply
    Synthia
    September 12, 2018 at 1:48 am

    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!

  • Reply
    Synthia
    September 12, 2018 at 2:25 am

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

  • Reply
    Ashley
    September 21, 2018 at 7:35 pm

    So you can only have 1 wing and 1 drum for a serving? Oey! They sound delicious but I’d probably want more than 2.

    • mm
      Reply
      Sahil Makhija
      September 22, 2018 at 5:39 am

      haha eat to your hearts content. I just used that to calculate the macros and make it easier.

  • Reply
    Gabrielle
    November 12, 2018 at 10:35 pm

    Did you mix seasoning altogether on butter and lemon juice and then season it by rubbing it on?

    • mm
      Reply
      Sahil Makhija
      November 13, 2018 at 2:20 am

      hey Gabrielle, I can’t remember, just watch the recipe video on the page. Cheers!

  • Reply
    Lala
    December 7, 2018 at 6:55 am

    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.

    • mm
      Reply
      Sahil Makhija
      December 8, 2018 at 2:40 am

      Thanks I will check and correct it.

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