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Oh my have I got a treat for you today?😉
If you love chicken wings you’re going to love these bad boys. These keto Buffalo Chicken Wings are crispy, sticky and packed to the brim with flavour. Just as a good chicken wing should be.
Perfect for Super Bowl night or for nibbling with Netflix. I like to serve them with our Cilantro Lime Slaw or Broccoli Stem Bacon Slaw and creamy dip such as Garlic Mayonnaise, Easy Ranch Dressing or Blue Cheese Dressing (recipe from the KetoDiet App).
Can you eat them without licking your lips? Dare ya… double dare ya!
How to Make Ultra Crispy Chicken Wings
If you like your chicken wings really crispy, simply follow the famous Cook's Illustrated technique that we used in our Keto Chile-Lime Chicken Wings. The way to make the wings extra crispy is to first bake them on low only coated in the dry seasoning and leaving out the buffalo sauce. This will render the fat so you can then bake them on high to crisp up. Serve the buffalo sauce as a side.
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Hands-on Overall
Serving size 4 wings
Nutritional values (per 4 wings)
Net carbs4.3 grams
Protein22.7 grams
Fat25.9 grams
Calories348 kcal
Calories from carbs 5%, protein 27%, fat 68%
Total carbs5.7 gramsFiber1.4 gramsSugars1.3 gramsSaturated fat10 gramsSodium1,223 mg(53% RDA)Magnesium39 mg(10% RDA)Potassium395 mg(20% EMR)
Ingredients (makes 4 servings)
Buffalo wings:
- 1 tsp paprika
- 1/2 tsp garlic powder
- Optional: 1/2 tsp onion powder
- 3/4 tsp sea salt
- 1/2 tsp pepper
- 1/2 tbsp gluten-free baking powder
- 1 kg chicken wings, about 16 wings (2.2 lb) - this will yield about 50% meat
- 1/2 cup buffalo sauce (120 ml/ 4 fl oz) - you can make your own, recipe below
DIY Buffalo sauce:
Instructions
- Preheat the oven to 180 °C/ 355 °F (fan assisted), or 200 °C/ 400 °F (conventional). Mix the spices and baking powder in a bowl. Sprinkle over the chicken wings and toss well to combine.
- Pat the chicken wings with kitchen paper to dry and place in a bowl or a ziploc bag. Add the buffalo sauce and mix until fully coated. (If you're making your own buffalo sauce, simply mix the Sriracha, melted butter and yacon syrup and then pour over the wings.)
- Place the Keto Buffalo Chicken Wings on a greaseproof lined baking tray.
- Bake in the oven for 45 - 50 mins until crispy, turning once. For crispier skin, broil under the grill for an additional 2 - 3 minutes per side.
- Best eaten fresh and crispy but can be stored in a fridge for up to 4 days.
Enjoy with a high-fat dip of choice: Garlic Mayonnaise, Easy Ranch Dressing or Blue Cheese Dressing (recipe from the KetoDiet App).
Baked Buffalo Chicken Wings
Step by Step
Ingredients
- 1 tsp paprika
- 1/2 tsp garlic powder
- Optional: 1/2 tsp onion powder
- 3/4 tsp sea salt
- 1/2 tsp pepper
- 1/2 tbsp gluten-free baking powder
- 1 kg chicken wings, about 16 wings (2.2 lb) - this will yield about 50% meat
- 1/2 cup buffalo sauce (120 ml/ 4 fl oz) - you can make your own, recipe below
- 5 tbsp hot sauce such as Sriracha (75 ml) - you can make your own Sriracha
- 3 tbsp melted unsalted butter or ghee (45 ml)
- 2 tsp yacon syrup or 1 tsp blackstrap molasses
Instructions
- Preheat the oven to 180 °C/ 355 °F (fan assisted), or 200 °C/ 400 °F (conventional). Mix the spices and baking powder in a bowl. Sprinkle over the chicken wings and toss well to combine.
- Pat the chicken wings with kitchen paper to dry and place in a bowl or a ziploc bag. Add the buffalo sauce and mix until fully coated. (If you're making your own buffalo sauce, simply mix the Sriracha, melted butter and yacon syrup and then pour over the wings.)
- Place the Keto Buffalo Chicken Wings on a greaseproof lined baking tray.
- Bake in the oven for 45 - 50 mins until crispy, turning once. For crispier skin, broil under the grill for an additional 2 - 3 minutes per side.
- Best eaten fresh and crispy but can be stored in a fridge for up to 4 days.
Enjoy with a high-fat dip of choice: Garlic Mayonnaise, Easy Ranch Dressing or Blue Cheese Dressing (recipe from the KetoDiet App).
Nutrition (per serving, 4 wings)
Calories348kcal
Net Carbs4.3g
Carbohydrates5.7g
Protein22.7g
Fat25.9g
Saturated Fat10g
Fiber1.4g
Sugar1.3g
Sodium1,223mg
Magnesium39mg
Potassium395mg
Detailed nutritional breakdown (per 4 wings)
| Total per 4 wings |
| 4.3 g | 22.7 g | 25.9 g | 348 kcal |
| Paprika, spices |
| 0.1 g | 0.1 g | 0.1 g | 2 kcal |
| Garlic powder, spices |
| 0.2 g | 0.1 g | 0 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Baking powder, gluten-free |
| 0.8 g | 0 g | 0 g | 4 kcal |
| Chicken wings, raw with skin |
| 0 g | 21.9 g | 16.1 g | 239 kcal |
| Sriracha Hot Chili Sauce, homemade (KetoDiet blog) |
| 1.7 g | 0.5 g | 1.1 g | 19 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0.1 g | 8.6 g | 76 kcal |
| Yacon syrup, natural sweetener |
| 1.4 g | 0.1 g | 0 g | 6 kcal |
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