These Keto Chicken Wings are one of my favorite nibbles to serve to guests. A universally loved appetizer, they work just as well as the main course. I like to serve with these with Keto Peanut Sauce, which perfectly compliments the Thai inspired flavors in the marinade. You can make this recipe kid-friendly by subbing out a mild pepper or kick up the heat by adding another pepper to the marinade. I especially like this recipe for casual entertaining because it can be fully prepped ahead of time leaving popping them in the oven or air fryer as the only thing for me to do.
Keto Chicken Wings Backstory
I’ll never forget the first time I went out for wings.
I was in college, and a group of friends invited me to a local place that was the “go-to” place for the college crowd. Although our family ate out a lot when I was growing up, we weren’t exactly going to bars. Although I am sure we went to chains that had wings on the menu, they weren’t something I’d ever ordered before.
One bite and I was like “Well that is 18 years of not enjoying something great that I can’t get back. Better make up for lost time.”
I tend to be all about the dips, and I instantly fell in love with the dippy goodness.
Over the next few years, I returned to this place often. What I loved about it was that they had so many different options.
Of course, there were the traditional buffalo wings. But they also had everything from Garlic Parmesan Wings, to Asian inspired wings. The later is what has inspired these Thai Keto Chicken Wings.
No offense to traditional wings, because I love all things buffalo. But these Thai Chicken Wings are just perfect for those times you want to wow your friends and family with something a little different. I love serving them with a spicy peanut sauce (recipe coming soon) for a combination that has me doing a little happy dance.
This is a recipe that you can serve to anyone and they will not suspect that it is actually part of your nutrition plan. Case in point – my picky teens who most certainly do not follow a keto diet adore them.
How to Make Keto Chicken Wings
Make Marinade – Whisk together 1 can of coconut milk, tamari (use coconut aminos or Bragg’s liquid aminos for a soy-free option), lime juice, chili pepper, avocado oil, almond butter, and garlic. Season to taste with salt and pepper.
Marinate – Place the wings in a bowl or zip-top bag and pour the marinade over. Refrigerate for at least 4 hours or overnight.
Cook – Preheat your oven to 425 or your Air Fryer to 400 degrees. Place the wings on a parchment lined baking sheet or in your air fryer. (Tip: If you are using an air fryer line the bottom with parchment paper for easy cleanup. If you are using the Breville Smart Oven Air put a parchment lined baking sheet underneath the Air Fryer tray.)
Cook until an instant-read thermometer reads 165 degrees. This will be about 35 minutes in the oven and between 20 to 25 minutes in the air fryer.
Frequently Asked Questions
That depends on the kind! A lot of chicken wings have either a BBQ sauce or glaze that is loaded with sugar. This makes them very keto-unfriendly. However, if you make your own and leave these things off or use a keto-friendly version, Chicken Wings can be a regular part of your keto diet. This recipe has about 1 net carb per wing, which actually includes the portion of the marinade that ends up discarded.
Absolutely! Doing so reduces the cooking time and helps to make your wings crispier. Follow the instructions I’ve given, and don’t forget the tips I’ve given in the How-To section.
Tools Needed to Make This Recipe:
- Oven and Parchment Lined Baking Sheet or Air Fryer
- Zip-Top Bag or Bowl for Marinading
If You Like This Recipe You May Also Like:
Keto Chicken Wings
Keto Chicken Wings
- 1 can coconut milk
- 1/4 cup gluten-free tamari or coconut aminos
- 1/3 cup lime juice
- 1 red Thai chili pepper seeded and chopped
- 3 tablespoons avocado oil
- 1 tablespoon almond butter or peanut butter
- 1 teaspoon minced garlic
- 2 pounds chicken wings or drumettes
- In a large bowl whisk together coconut milk, coconut aminos, lime juice, Thai chili pepper, avocado oil, almond butter, and garlic.
- Add wings to the bowl and cover.
- Refrigerate for at least 4 hours or up to overnight.
- Preheat oven to 425.
- Line a baking sheet with parchment paper and use tongs to remove the wings from the marinade.
- Place the wings in a single layer. Bake for 35 to 45 minutes, until the wings are crispy and an instant-read thermometer reads 165 degrees F.
Air Fryer Instructions
- Preheat your air fryer to 400 degrees.
- Place the wings in your air fryer. (Depending on the model of your fryer, you may need to cook in batches.)
- Cook for 20 to 25 minutes, tossing after 10 minutes, or until the outset skin is crispy and the wings are cooked through and an instant-read thermometer reads 165 degrees.