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    Home » Main Course » Keto Buffalo Wings

    Keto Buffalo Wings

    Published: Sep 20, 2019 by Wendy Polisi Modified: Nov 9, 2020 · 1241 words. · About 7 minutes to read this article.

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    Jump to Recipe Print Recipe
    Overhead photo of Keto Buffalo Wings on a parchment lined plate sitting on a painted cutting board with the text below "Crazy Good Low Carb Keto Buffalo Wings"

    If you love chicken wings, you are going to go wild for these Keto Buffalo Wings. They are crispy wing perfection, coated in a garlicky sauce with just the right amount of heat. This recipe is SO EASY to make and works just as well for a game day appetizer as it does for a weeknight meal.

    Overhead photo of Keto Buffalo Wings on a parchment lined plate drizzled with ranch dressing and garnished with parsley.

    As a general rule, I don't like to get messy, but I make an exception when it comes to these Keto Buffalo Wings. You won't believe how deliciously crispy they are, OR how perfectly they fit into your low carb or keto diet.

    I can't get enough of these babies - in fact, I may or may not have made them three times this week.

    They are a great appetizer for serving during your game day party and are also fabulous for an easy lunch or dinner.

    I've tossed them in a traditional buffalo sauce, but feel free to get creative if you want something different.

    They would also be fabulous tossed in my Keto BBQ Sauce and my six-year-old loves them plain.

    I love meals like this that the whole family - low carb or not - can agree on.

    How to Make Keto Buffalo Wings - Air Fryer, Instant Pot, or Oven

    Baking powder, smoked paprika, salt, and pepper in a small white bowl.

    1 First, stir together baking powder, smoked paprika, salt, and pepper.

    Chicken wings coated in baking powder and seasonings.

    2 Stir together with wings.

    Chicken wings in an air fryer.

    3 For Air Fryer Keto Buffalo Wings preheat the air fryer to 400 degrees. Spray the fryer and wing with oil, and cook for 20 minutes, or until the wings reach 155 degrees. Alternatively, you can bake in a 425 degree oven for 45 minutes, or fry for about 15 minutes. (See recipe for alternative method instructions.)

    You can also make Instant Pot Keto Buffalo Wings. To do this, add a cup of water to the Instant Pot and place the trivet on top. Cook for 10 minutes at high pressure. Allow the pressure to release naturally for 5 minutes and then do a quick release.

    Buffalo wing sauce being mixed with butter and garlic in a saucepan.

    4 Meanwhile, make the sauce by combining avocado oil, buffalo hot sauce, butter, apple cider vinegar and minced garlic in a saucepan.

    Finished buffalo sauce.

    5 Cook until the butter is melted and everything is warmed through.

    Cooked chicken wings in an air fryer.

    6 Use an instant-read thermometer to determine when the wings are done. Remove the wings when they reach about 155 degrees.

    Cooked buffalo wings on a plate.

    7 Let the wings rest for 5 minutes.

    Keto Buffalo Wings being tossed in sauce.

    8 Toss with buffalo sauce. Wings should reach 165 degrees internally before serving.

    Frequently Asked Questions

    Can You Have Buffalo Wings On Keto?

    You can definitely have THESE wings when you are on a low carb or keto diet, but that isn't true of all wings. When eating out, it is best to ask a LOT of questions. Restaurants very often have sauces that contain sugar, and many also use flour and cornstarch. Additionally, many use GMO soy or corn oil to fry in, which can lead to inflammation that can hinder weight loss.

    How Many Carbs are in Chicken Wings?

    The number of carbs in chicken wings can vary widely, depending on what they are coated in. These Keto Buffalo Wings have one net carb per serving.

    How Do You Make Buffalo Wings That Aren’t Soggy?

    The key to cripsy chicken is to coat it in baking powder before cooking.

    This is because baking powder raises the pH level of the chicken. This allows the protein to break down more efficiently and yields a crunchier texture.

    Additionally, it is always best to eat the chicken right away, especially after coating in the buffalo sauce.

    Variations for This Recipe

    • Change up the sauce a bit by adding 3 tablespoons of Keto Ketchup.
    • Add an extra kick of heat by adding ¼ teaspoon cayenne pepper or 1 teaspoon crushed red pepper to the dry ingredients.
    • Add 2 teaspoons garlic powder and 1 teaspoon dried oregano to the dry mix.

    Tools Needed to Make This Recipe

    As an Amazon Associate, I earn From Qualifying Sales

    • Air Fryer (I've had three and this is my favorite!) OR
    • Deep Fryer, Deep Pot for Frying, or Baking Sheet
    • Instant Read Thermometer
    Overhead photo of a parchment lined plate of low carb keto buffalo wings sitting on a cutting board with blue cheese next to it garnished with parsley.

    If You Like This Recipe You May Also Like:

    • Looking for more inspiration? Don't miss these Keto Chicken Wings. They are amazing paired with this Spicy Peanut Sauce.
    • Game day wouldn't be complete without dip and it doesn't get much better than this Keto Queso. Cheesy real food goodness that even those who aren't low-carb will love.
    • Just say no to boring chicken dinners! This Keto Stuffed Chicken is surprisingly easy and delicious!
    Photo of a keto quickstart guide with the description of the guide on the right.

    Keto Buffalo Wings Recipe

    Crispy wings in a deliciously tangy sauce at home may seem like a tall order, but these Keto Buffalo Wings prove how easy it is. I like to serve this with Ranch or Blue Cheese Dressing, but it is also delicious on its own. Whatever you do, don't forget the napkins!

    Square photo of 5 Keto buffalo wings on white parchment paper drizzled with ranch dressing and garnished with parsley.
    Print Recipe

    Keto Buffalo Wings

    Wings remind me of happy times in my early 20s, so it is no surprise that I have a soft spot for these Keto Buffalo Wings. Itis one of those recipes that everyone - even those not watching their carbs - loves!
    Prep Time10 mins
    Cook Time20 mins
    Total Time30 mins
    Course: Appetizer, Main Course
    Cuisine: American
    Keyword: buffalo
    Servings: 6
    Calories: 363kcal
    Author: Wendy Polisi
    As an Amazon Associate I earn from qualified sales.

    Equipment

    • Air Fryer
    • Baking Sheet
    • Deep Pot
    • Instant-Read Thermometer

    Ingredients

    • 2 pounds chicken wings or chicken drumettes
    • 2 tablespoons baking powder
    • 1 teaspoon smoked paprika
    • Salt and pepper to taste

    Sauce

    • ⅓ cup avocado oil
    • ½ cup Frank’s Red Hot
    • ¼ cup unsalted butter
    • 2 tablespoons apple cider vinegar
    • 1 teaspoon minced garlic
    • For serving: Keto Blue Cheese Dressing or Ranch Dressing

    Instructions

    • In a bowl stir together baking powder, smoked paprika, salt, and pepper. Toss with wings.

    To Deep Fry

    • Heat about 3 inches of avocado oil in a Dutch oven.
    • Toss the wings with the baking powder, and fry in batches until golden brown, about 15 minutes. Remove with a slotted spoon and drain on paper towels.

    To Bake

    • Preheat an oven to 425 degrees.
    • Line a baking sheet with parchment paper and brush with avocado oil.
    • Roast for about 45 minutes, until crisp.

    Instant Pot

    • Preheat the broiler to high.
    • Add 1 cup of water or broth to the bottom of your Instant Pot and place the trivet on top. Arrange the seasoned chicken wings on top of the trivet. (You can omit the baking powder if you like.)
    • Set the pressure to high and cook for 10 minutes.  Allow the pressure to release naturally for 5 minutes and then to a quick release.
    • Arrange the wings in a single layer on a baking sheet and broil for 3 to 5 minutes, until crispy. 

    To Air Fry

    • Preheat your air fryer to 400 degrees.
    • Brush or spray the wings with oil, and spray the bottom of the air fryer.
    • Add the wings in a single layer and cook for 20 to 25 minutes. (Depending on the brand of air fryer you may have to cook in batches. I can fit them all into my air fryer.)

    For All Cooking Methods

    • Use an Instant-read thermometer to determine when the wings are done. I recommend removing them when they reach 155 degrees and letting them rest for 5 to 10 minutes, until they reach 165 degrees.

    Make the Sauce

    • While the wings are cooking, whisk together avocado oil, Frank’s Red hot, butter, apple cider vinegar and minced garlic in a saucepan. Heat until the butter is melted and the sauce is warm.

    Put together

    • When the wings are done cooking, toss with the buffalo sauce and serve warm with Keto Blue Cheese Dressing or Ranch Dressing.

    Nutrition

    Calories: 363kcal | Carbohydrates: 2g | Protein: 15g | Fat: 33g | Saturated Fat: 10g | Cholesterol: 83mg | Sodium: 678mg | Potassium: 539mg | Fiber: 1g | Sugar: 1g | Vitamin A: 521IU | Vitamin C: 1mg | Calcium: 185mg | Iron: 1mg

    More Low Carb Game Day Recipes to Try:

    • These Pretzel Bites use fathead dough to create a delicious snack that is perfect for dipping.
    • Big Mac Bites are game day perfection that the whole crowd will love.
    • Both kids and adults love these Low Carb Bagel Dogs.
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    Welcome

    I'm Wendy and I'm here to show you just how delicious a low carb, gluten free and keto diet can be! You are just as likely to find me obsessing over all things cheesy as you are getting excited by a full produce drawer. I'm a mom to three, obsessive planner and roller coasters are my happy place. Let's dig deeper →

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