Get ready to fall in love with these Keto Chicken Wings! These garlic parmesan wings are crispy, cheesy, and packed with garlicky goodness—perfect for satisfying those low-carb cravings.
Slowly but surely garlic and parmesan became a classic combo. Whether we’re talkin on chicken or french fries, this finger-lickin’ duo has quickly rose to the top as one of my favourites. There’s just something about the rich, savory taste of garlic paired with the nutty, salty goodness of parmesan that makes it irresistible. And I know I’m not the only one.
And let me tell ya, throwing some delicious garlic-infused butter sauce and some freshly grated parmesan cheese over a pound of crispy seasoned chicken wings is no different. You may already be aware of my profound love for chicken wings as they are. But keto chicken wings with loads of garlic, parmesan, fresh parsley, and lemon zest? NOW WE’RE REALLY TALKIN’.
These keto-friendly wings are the epitome of comfort food meets gourmet (can I get a “hip hip?!”). They’re perfect for a game day snack, a cozy night in, or for anytime you want something indulgent while still keeping it low-carb. They’re the kind of snack that hits all the right notes—crispy, savory, and just the right amount of cheesy.
So, if you’re looking to impress with minimal effort, these garlic parmesan keto chicken wings are the way to go. They deliver big on taste and are perfect for any occasion, whether you’re hosting friends or enjoying a quiet night in. With just a handful of ingredients and a quick bake, you’ll have a gourmet-worthy dish that’s both easy and impressive. Don’t be surprised if everyone asks for the recipe!
WHAT YOU’LL NEED TO MAKE THESE KETO CHICKEN WINGS
These garlic parmesan wings are made with a few key ingredients that come together to create an irresistible flavour profile that’ll have you licking your fingers clean! Let’s discuss each one in a little bit more detail down below:
- Chicken Wings: Start with fresh or thawed chicken wings, which are the main component. Ensure they’re pat-dried to achieve that perfect crispy texture when baked.
- Olive Oil: Helps to crisp up the wings and adds a light, fruity flavour. Toss the wings in olive oil to ensure they cook evenly and become golden brown. You can use a different oil (such as avocado) instead, if you prefer.
- Salt: Enhances the natural flavours of the chicken wings and brings out the seasoning.
- Pepper: Adds a mild spiciness that complements the other seasonings without overpowering them.
- Garlic Powder: Provides an additional layer of garlic flavour, enhancing the overall garlic taste in the wings.
- Onion Powder: Adds depth to the flavour profile, working with the garlic powder to create a savory base.
- Paprika: Introduces a subtle smokiness and a bit of color to the wings, enhancing their visual appeal.
- Cayenne Pepper (optional): Adds a touch of heat if you like your wings spicy. Adjust according to your heat preference.
- Parmesan Cheese: Adds a rich, nutty flavour that melts and forms a crispy coating on the wings. Avoid pre-grated cheese if possible, as fresh grates and tastes better.
- Garlic: Infuse the wings with a robust garlic flavour. If you’re in a pinch or prefer a more subtle garlic taste, you can use garlic powder instead. Use 1/2 a teaspoon instead of the 2 fresh cloves.
- Parsley: Provides a fresh, herbal note and a burst of colour, balancing the richness of the Parmesan and butter. Therefore, fresh chopped parsley works best for these keto chicken wings.
- Lemon Zest: Adds a bright, citrusy zing that cuts through the richness of the butter and cheese, bringing a refreshing contrast to the dish.
- Butter: Creates a rich garlic butter sauce that coats the wings, helping the Parmesan adhere and adding a buttery depth of flavour. If using salted butter, be mindful of the additional salt you’re adding.
- Lemon Wedges: Serve with lemon wedges on the side for an extra squeeze of fresh lemon juice, which adds a burst of acidity and enhances the overall flavour.
HOW TO MAKE KETO CHICKEN WINGS (KEY TIPS)
You can find full instructions for how to make these keto friendly garlic parm wings in the recipe card down below, but here are a few quick tips to keep in mind:
- Before seasoning, make sure to pat the chicken wings dry with paper towels. This step is crucial for achieving a crispy texture as it removes excess moisture that can lead to sogginess.
- Preheat the oven. Make sure your oven is fully preheated to 400°F (200°C) before baking the wings. A hot oven ensures that the wings cook evenly and get that golden, crispy exterior.
- Use a baking (wire) rack if you have one. Place the wings on a baking rack set over a lined baking sheet. This allows air to circulate around the wings, helping them crisp up on all sides without sitting in their own fat. It also eliminates the need to flip the wings halfway through baking! EXTRA TIP: For the crispiest wings, make sure they’re arranged in a single, even layer on the baking sheet. This ensures even cooking and prevents them from sticking together or becoming soggy.
- Season generously. Toss the wings in olive oil and season them thoroughly with salt, black pepper, garlic powder, onion powder, paprika, and optional cayenne pepper. Even distribution of seasoning before baking ensures every wing is flavourful. EXTRA TIP: If you like a bit of spice, add cayenne pepper to the seasoning mix. Adjust the amount based on your heat preference, but start with a small amount to avoid overpowering the other flavours.
- Use freshly grated Parmesan cheese (that you grate yourself) for the best melt and flavour. Pre-grated cheese often contains anti-caking agents that can affect how well it sticks and melts.
- When preparing the garlic butter sauce, keep a close eye on it to prevent the garlic from burning. Cook the garlic over medium heat and remove it from the heat as soon as it becomes fragrant and golden, not brown, to avoid a bitter taste.
- Toss the baked wings in the garlic butter mixture while they’re still hot to ensure the garlic and butter coat each wing evenly.
- Garnish and serve immediately. After coating the wings with Parmesan cheese, fresh parsley, and lemon zest, serve them immediately while they’re hot and crispy. This ensures you enjoy the full texture and flavour.
FREQUENTLY ASKED QUESTIONS
Yes, you can definitely enjoy chicken wings on a keto diet – they’re like the MVP of keto friendly snacks! Chicken wings are a fantastic keto friendly option because they’re naturally low in carbs and high in protein. Just be sure to skip the breading and opt for keto-friendly sauces and seasonings.
Well, keto dieter and carb counter, do I have good news for you. On average, three plain, cooked chicken wings contain about 0 grams of carbohydrates. Chicken wings are primarily composed of protein and fat, making them an excellent choice for a low-carb or keto diet. However, if you’re adding sauces or breading, the carb count can vary, so it’s always a good idea to check the specific ingredients used.
Garlic Parmesan wings do have a small amount of carbs, primarily from the Parmesan cheese and any additional ingredients like garlic powder or sauces. Freshly grated Parmesan cheese is relatively low in carbs, but it does contribute a bit. Garlic powder and other seasonings add minimal carbs as well. Overall, the carb content in garlic Parmesan wings is quite low, especially compared to wings with sugary or breaded coatings. If you’re keeping a close eye on carbs, just be mindful of the quantities used in your seasoning and sauces.
To reheat garlic Parmesan wings and keep them crispy, pop them in the oven at 375°F (190°C) for about 10-15 minutes, or until heated through. This will help maintain their crunchiness and prevent them from becoming soggy. If you’re in a pinch, you can use an air fryer at a similar temperature for a quick, crispy fix.
As for storage, keep your wings in an airtight container in the fridge for up to 3-4 days. Just remember to let them cool completely before sealing them up to avoid any moisture buildup that could make them soggy.
MORE DELICIOUS RECIPES FOR THE WING LOVER
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CRISPY (EVERY TIME) AIR FRYER WINGS
LOVE THIS RECIPE? PIN IT FOR LATER!
KETO CHICKEN WINGS (GARLIC PARMESAN)
Ingredients
- 2 pounds Chicken Wings
- 2 tbsp Olive Oil
- 1 tsp Salt
- 1/2 tsp Black Pepper
- 1/2 tsp Garlic Powder
- 1/2 tsp Onion Powder
- 1/4 tsp Paprika
- 1/4 tsp Cayenne Pepper (optional, for some heat)
- 1/2 cup Parmesan Cheese freshly grated
- 2 tbsp Fresh Parsley chopped
- 2 cloves Garlic minced
- Zest of 1 Lemon
- 1/2 cup Unsalted Butter melted
- Lemon Wedges for serving
Instructions
- Preheat your oven to 400°F (200°C). Line a baking sheet with aluminum foil and place a wire rack on top.
- Pat the chicken wings dry with paper towels to remove any excess moisture.
- In a small bowl, combine the salt, pepper, garlic powder, onion powder, paprika, and cayenne pepper, if using.
- In a large bowl, toss the wings with the olive oil and the spices.
- Arrange the wings in a single layer on the wire rack making sure not to touch or overlap.
- Bake in the preheated oven for 40-50 minutes or until the wings are crispy and golden brown.
- While the wings are baking, melt the butter in a small saucepan over medium heat.
- Add the minced garlic and cook for 1-2 minutes until fragrant.
- Remove from heat and stir in the Parmesan cheese, fresh parsley, and lemon zest.
- Once the wings are done, transfer them to a large bowl. Pour the garlic Parmesan sauce over the wings and toss to coat evenly. Serve the wings hot with lemon wedges on the side for an extra burst of citrus flavour and more freshly grated parmesan cheese on top, if desired.
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Notes
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