Easy Keto Rosemary Chicken Wings

These rosemary chicken wings go in the oven instead of the fryer. The wings are tossed in a simple marinade of olive oil, rosemary, garlic powder, onion powder, paprika and lemon juice, spread on a lined sheet, and baked at 400°F (200°C) until the skin is golden and crisp. The card makes 4 servings from 2 pounds of wings and takes 55 minutes, with only 10 minutes of prep.

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There is no sauce to cook and no deep fryer to clean. They are quick enough for a weeknight dinner or a last-minute get-together, such as a game night, and the rosemary and garlic fill the kitchen while they bake. The flavor comes from the herb and spice coating, and the lemon juice keeps it from tasting flat. The card lists 0 grams of carbohydrates, so the wings suit a keto menu.

What Goes Into the Marinade

The full amounts are in the recipe card at the bottom. This is what each ingredient does.

• Chicken wings (2 pounds): the base of the dish.
• Olive oil (2 tablespoons): it carries the seasoning and helps the skin crisp.
• Fresh rosemary (2 teaspoons, chopped): use 1 teaspoon dried rosemary if you have no fresh.
• Garlic powder (1 teaspoon) and onion powder (1 teaspoon): they make the savory backbone.
• Salt (1 teaspoon) and black pepper (1/2 teaspoon): the basic seasoning.
• Paprika (1/2 teaspoon): adds color and a little smokiness.
• Lemon juice (1 tablespoon): brightens the marinade and balances the richness of the skin.

Getting Crisp Skin in the Oven

Mix the olive oil, rosemary, garlic powder, onion powder, salt, pepper, paprika and lemon juice in a large bowl first. Then add the wings and toss until each one is evenly coated. This coating step is what carries the flavor into the wings, so take a minute to do it properly. Arrange them in a single layer on a baking sheet lined with parchment paper, and leave space between them. Wings that touch steam instead of crisping.

Bake for 40 to 45 minutes, flipping them halfway through so both sides brown evenly. For extra crispness, broil them for another 2 to 3 minutes after baking. Let them cool for a few minutes before serving. The short rest lets the juices redistribute, which makes the meat more tender and flavorful.

• Check the temperature. A meat thermometer should read 165°F (74°C) in the thickest part for wings that are cooked through and still juicy.
• Use the right pan. A sturdy baking sheet gives even cooking. A large oven-safe dish also works. If you are out of parchment, aluminum foil can stand in.
• Flip gently. Tongs or a spatula are best. A fork works, but use care so the skin does not tear.

Changing the Flavor

The base recipe works as a template, since the wings take well to different herbs and spices. Mix and match these ideas, or make your own.

• Spicy garlic and herb: add cayenne pepper to the marinade, starting with 1/4 teaspoon.
• Lemon pepper: replace the rosemary with lemon zest and use 2 tablespoons of lemon juice.
• Other herbs: use thyme or oregano in the same amount as the rosemary. The result leans toward a Mediterranean flavor.

What to Serve With Them

The wings are filling on their own, so the sides can be simple. Cauliflower rice cooked in olive oil with garlic and herbs soaks up the juices from the pan. Zucchini noodles tossed in garlic and olive oil, or with a sprinkle of Parmesan, make a lighter side. For dipping, ranch or blue cheese dressing are the classics, and a quick avocado dip is another option. Sparkling water with a squeeze of lemon or herbal tea keeps drinks light and hydrating, and they go well next to the crisp, salty wings.

The card lists 360 calories, 27 grams of fat and 30 grams of protein per serving.

FAQ

Can I use frozen wings?

Yes, but thaw them completely before marinating so the flavor reaches the meat. If you are short on time, they can bake from frozen with about 10 to 15 minutes added to the cooking time.

How long do leftovers keep?

Up to 3 days in an airtight container in the refrigerator. Reheat them in a 350°F (175°C) oven for about 10 to 15 minutes, until hot and crisp again.

Which dips go well with them?

Ranch and blue cheese dressing are both low in carbs. A creamy avocado dip or a spicy sriracha mayo also works.

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Written and edited by The Foodie Yummy Kitchen Team

The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us