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Keto Garlic Parmesan Chicken Wings

4.5 stars, average of 139 ratings

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These keto-friendly Garlic Parmesan Wings have the perfect crunch. They are packing an Italian flavor I just can’t get enough of! With the butter and Parmesan they are really rich and totally worth it. With just 5 ingredients you can have these whipped up in no time.

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Hands-on Overall

Nutritional values (per serving)

Net carbs1.1 grams
Protein17.5 grams
Fat20.3 grams
Calories259 kcal

Calories from carbs 2%, protein 27%, fat 71%

Total carbs1.2 gramsFiber0.1 gramsSugars0.2 gramsSaturated fat9.6 gramsSodium299 mg(13% RDA)Magnesium19 mg(5% RDA)Potassium158 mg(8% EMR)

Ingredients (makes 6 servings)


  1. Preheat oven to 230 °C/ 450 °F (conventional), or 210 °C/ 410 °F (fan assisted). Dry the chicken wings by patting them with a paper towel.
  2. Heat a large cast iron skillet over medium high heat and sear the wings 2-3 minutes per side.
    Keto Garlic Parmesan Chicken Wings
  3. Transfer to the oven and bake another 20-30 minutes until golden and crisp. (Tip: For extra crispy chicken wings, follow this oven-baked method using baking powder.)
  4. Add the garlic and butter to the skillet with the wings, stirring so that every wing gets coated in the sauce. Sprinkle in the parmesan and continue to cook just until melted.
    Keto Garlic Parmesan Chicken Wings
  5. Toss with the cooked wings and serve with Caesar dressing.
    Keto Garlic Parmesan Chicken Wings
  6. Serve immediately with the Caesar dressing. Keto Garlic Parmesan Chicken Wings

Allergy information for Keto Garlic Parmesan Chicken Wings

✔  Gluten free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Chicken wings, raw with skin
0 g11.9 g8.7 g129 kcal
Butter, unsalted, grass-fed
0 g0.1 g7.7 g68 kcal
Garlic, fresh
0.6 g0.1 g0 g3 kcal
Parsley, fresh (spices)
0 g0 g0 g0 kcal
Parmesan cheese
0.5 g5.4 g3.9 g59 kcal
Total per serving
1.1 g17.5 g20.3 g259 kcal
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Lauren Lester
Creator of Healthful Creative

Lauren Lester

Lauren is a food photographer, recipe developer, and author.

She is the founder of the creative content agency, Healthful Creative. HC specializes in helping food centered brands share their story through recipe development + food photography.

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Comments (9)

It was good


On tne chicken wings (garlic parm) how much is one serving?   I can’t find where it says!


It's 14-16 wings cut in half to get 28-32 pieces in total. Recipe says 6 servings so that will be about 5 pieces per serving.


So I want preface this with you can’t win all of them. I replicated this one and in my opinion, by no means representative of a group, was really bland. The only flavor pop was the Parmesan which was minimal. Maybe cilantro. Still love a bunch of the recipes though.


Thanks for your feedback, Scott! I found that the garlic was quite strong but maybe you used smaller cloves of garlic? You may like some of these:
Keto Chili-Lime Crispy Chicken Wings
Keto Korean Chicken Wings


Do I heat the butter, garlic, and parsley then sprinkle the cheese on top of the chicken after I pour the sauce on?


Thank you for your feedback, Tracey, all has now been clarified in step 4.


Hi. Your instructions aren’t clear. Is the Parmesan cheese part of the sauce or is it sprinkled on when tossing wings.


Thank you for your feedback, Lola, all has now been clarified in step 4.