Keto Garlic Parmesan Wings

Chicken wings are tossed in a garlic, Parmesan and herb coating made with melted butter, then baked on a parchment-lined sheet until crisp and golden. There is no frying and no breading, which is why the wings stay low in carbs: a serving has 1g. Prep takes 10 minutes and the oven time is 40 to 45 minutes, so the total is 50 to 55 minutes. The recipe serves 4.

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The coating is the only thing you mix, and it takes a couple of minutes.

What Goes in the Coating

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

• Chicken wings (2 pounds): the main ingredient.
• Unsalted butter (1/4 cup, melted): adds richness and helps the wings turn golden and crisp.
• Parmesan (1/4 cup, grated): a savory, cheesy flavor that pairs with garlic. Use good-quality Parmesan.
• Garlic (4 cloves, minced): the main flavor. Fresh garlic makes a noticeable difference. A microplane gives a fine mince.
• Oregano and thyme (1 teaspoon each): dried herbs that add aroma without adding carbs.
• Salt, black pepper and red pepper flakes: the flakes are optional and add heat.
• Fresh parsley: chopped, for garnish and color.

Baking the Wings

Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper. Whisk the butter, Parmesan, garlic, herbs and seasonings together in a large bowl, add the wings and toss until every wing is coated. If you use frozen wings, thaw them completely first so they cook evenly and crisp.

Arrange the wings in a single layer and bake for 40 to 45 minutes, turning them halfway through, until they are crisp and golden brown. For extra crispness, broil them for 2 to 3 minutes at the end. Let them cool for a few minutes, then garnish with parsley.

You can use foil instead of parchment if you grease it lightly, and tongs make turning easier. A spatula works if you are gentle with the wings.

Ways to Change Them

• Smoky: mix a teaspoon of smoked paprika into the coating.
• Citrus: add the zest of one lemon to brighten the Parmesan.
• Spicy: add a few dashes of hot sauce, or a dash of cayenne pepper.

What to Serve With Them

Celery sticks with a low-carb ranch dressing are the classic pairing. A cucumber salad with a tangy vinaigrette cools the plate. Blue cheese dressing or a spicy mayo made with mayonnaise and hot sauce also work as dips. For a drink, try sparkling water with lemon or a keto-friendly beer.

Nutrition per Serving

One serving has about 400 calories, 30g of fat, 1g of carbohydrates, 0g of fiber, 0g of sugar and 30g of protein. The card lists saturated fat and sodium as varying, since they depend on the butter and how much you salt.

FAQ

Can I use frozen wings?

Yes, but thaw them completely before cooking so they cook evenly and get crisp.

How should leftovers be stored?

In an airtight container in the refrigerator for up to 3 days. To reheat, put them back in the oven at 350°F (175°C) for about 10 to 15 minutes to bring back the crispness.

Can I grill them instead?

Yes. Preheat the grill to medium-high and cook the wings for about 20 to 25 minutes, turning occasionally, until they are cooked through and crisp. Watch them to prevent burning.

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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