Crispy skin. Zero carbs. No breading required. These keto chicken wings deliver everything you love about wing night—without knocking you out of ketosis.
Whether you’re hosting game day, meal prepping for the week, or just craving something crispy and satisfying, this recipe has you covered. Air fryer or oven—both methods get the skin shatteringly crispy using one simple trick.
⏱️ Quick Stats
🥑 Why This Recipe Works for Keto
Zero Net Carbs: Plain chicken wings contain no carbohydrates—it’s the sauces and breading that add carbs. Our dry rub keeps them completely keto-friendly.
High-Fat Protein: Wings are one of the fattiest cuts of chicken, making them ideal for hitting keto macros. The skin crisps up beautifully while keeping the meat juicy.
No Breading Needed: The secret to crispy keto chicken wings is baking powder—it draws moisture from the skin and creates that satisfying crunch without flour.
Customizable Sauces: Toss in buffalo sauce (butter + hot sauce = 0 carbs) or keep them dry-rubbed. Avoid honey-based or sugary BBQ sauces.
Meal Prep Friendly: Make a big batch and reheat in the air fryer all week. They stay crispy better than any delivery wings.
Restaurant Wings vs. Homemade Keto Chicken Wings
Most restaurant wings come breaded, battered, or tossed in sugar-laden sauces. Here’s how homemade keto chicken wings compare:
| Nutrient | Restaurant Wings | Keto Wings | Difference |
|---|---|---|---|
| Net Carbs | 8-15g | 0g | -100% |
| Calories | 400+ | 280 | -30% |
| Sodium | 1,200mg+ | 450mg | -62% |
| Hidden Sugars | Yes (sauces) | No | — |
| Keto-Friendly? | ❌ Usually not | ✅ Yes | — |
The Secret to Crispy Keto Chicken Wings
The trick that makes these keto chicken wings restaurant-crispy? Aluminum-free baking powder. It raises the pH of the chicken skin, which helps it brown faster and develop that satisfying crunch—no flour or breading required.
Combined with thoroughly drying the wings (seriously, don’t skip this step) and cooking at high heat with good airflow, you get skin that shatters when you bite into it.
Chef’s Tips for Perfect Keto Chicken Wings
Pat Wings Completely Dry: This is non-negotiable. Moisture is the enemy of crispy skin. Use paper towels and really press down on each wing.
Use Aluminum-Free Baking Powder: Regular baking powder can leave a metallic aftertaste. Aluminum-free versions work just as well without the off-flavor. And don’t confuse baking powder with baking soda—they’re not interchangeable here.
Don’t Crowd the Basket: Whether air fryer or oven, keto chicken wings need space for air to circulate. Crowding leads to steaming, which means soggy skin. Work in batches if needed.
Flip Halfway Through: For even crispiness, flip your wings at the midpoint. Air fryer: 12 minutes, flip, then 10-12 more. Oven: 25 minutes, flip, then 20 more.
Sauce After Cooking: Toss wings in sauce right before serving to keep the skin crispy. Or serve sauce on the side for dipping—your skin stays crunchy longer that way.
Keto Chicken Wings | Crispy Air Fryer Recipe
Ingredients
Equipment
Method
- Pat the chicken wings completely dry with paper towels. This is essential for crispy skin—press firmly on each wing to remove as much moisture as possible.
- In a large bowl, combine the baking powder, salt, garlic powder, onion powder, and black pepper. Add the dried wings and toss until evenly coated.
- Air Fryer Method: Arrange wings in a single layer in the air fryer basket—don’t crowd them. Cook at 400°F for 12 minutes, then flip and cook for another 10-12 minutes until the skin is golden and crispy and internal temperature reaches 165°F.
- Oven Method: Place wings on a wire rack set over a baking sheet. Bake at 425°F for 25 minutes, flip, then bake for another 20-25 minutes until crispy and internal temperature reaches 165°F.
- Optional Buffalo Sauce: Melt butter and mix with hot sauce. Toss cooked wings in the sauce just before serving, or serve sauce on the side for dipping to keep skin crispier longer.
- Serve immediately with celery sticks and blue cheese or ranch dressing for dipping.
Nutrition
Notes
Tried this recipe?
Let us know how it was!Keto Wing Sauce Ideas
The base keto chicken wing recipe has zero carbs, but the sauce can quickly increase them. Stick with these keto-friendly options:
- Buffalo: Frank’s RedHot + melted butter (0g carbs)
- Garlic Parmesan: Butter, garlic, parmesan cheese (1g carbs)
- Lemon Pepper: Butter, lemon zest, black pepper (0g carbs)
- Ranch Dry Rub: Dried dill, garlic powder, onion powder, parsley (0g carbs)
Avoid: BBQ sauce (12-15g carbs per serving), teriyaki (8-10g), honey garlic (15g+), and most “Asian-style” sauces unless you make them yourself with keto sweeteners.
Storage & Serving Suggestions
📦 Storage & Serving Suggestions
Refrigerator Storage: Store unsauced wings in an airtight container for up to 4 days. Sauced wings get soggy quickly—store sauce separately if you have leftovers.
Freezer Storage: Freeze cooked, unsauced wings in a single layer on a baking sheet, then transfer to freezer bags. Keeps up to 3 months. Reheat from frozen in air fryer at 380°F for 8-10 minutes.
Reheating: Air fryer is best for bringing back the crunch—375°F for 5-6 minutes. Microwave makes them rubbery. For the full technique, see our complete guide to reheating wings.
Meal Prep Strategy: Cook a double batch of keto chicken wings on Sunday. Portion into containers with celery sticks and a small container of ranch or blue cheese dressing for grab-and-go lunches.
Complete the Meal: Serve with celery and cucumber sticks for crunch, plus blue cheese or ranch for dipping. For a heartier spread, add a warm mushroom salad on the side.
Keto Chicken Wings FAQ
Can I make keto chicken wings in the oven?
Yes. Bake at 425°F on a wire rack over a baking sheet. Cook for 25 minutes, flip, then bake for another 20-25 minutes, until the skin is crispy and the internal temperature reaches 165°F.
What’s the best keto wing sauce?
Buffalo sauce made with Frank’s RedHot and melted butter has zero carbs. Garlic parmesan with butter and herbs also works well. Avoid BBQ, teriyaki, and honey-based sauces—they’re loaded with sugar. You can try this sugar-free bbq sauce from Walden Farms.
Why are my keto wings not crispy?
Three common causes: wings weren’t dried thoroughly, you skipped the baking powder, or you crowded the air fryer basket. Make sure wings have space between them for proper airflow.
How many wings can I eat on keto?
Plain wings are zero carb, so the limit is your calorie and fat budget. A typical serving of 6 wings has about 280 calories and 20g of fat—it fits most keto macros easily.
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Crispy Wings, Zero Guilt
These keto chicken wings prove you don’t need breading for incredible crunch. Master the dry-pat-and-baking-powder technique once, and you’ll never order delivery wings again. Make a double batch—they reheat beautifully and make meal prep effortless.
Medical Disclaimer: The nutritional information and diabetic-friendly adaptations provided in this article are for informational purposes only. While we strive for accuracy, we are culinary experts, not medical doctors. Individual responses to foods vary, and you should always consult with your healthcare provider or registered dietitian about dietary changes, especially if you’re managing diabetes or other health conditions. Always monitor your blood sugar as recommended by your healthcare team.
