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    Home » Main Course » Keto Chicken Wings

    Keto Chicken Wings

    Published: May 11, 2019 by Wendy Polisi Modified: Aug 20, 2020 · 1033 words. · About 6 minutes to read this article.

    • 647
    Jump to Recipe Print Recipe
    Photo of Keto Chicken Wings on a white plate garnished with thai basil and drizzled with peanut sauce.

    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.

    Overhead photo of Keto Chicken Wings on a white plate garnished with peanut sauce and Thai Basil.

    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 - Air Fryer, Instant Pot, or Baked

    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.

    Overhead photo of coconut milk, lime juice, chopped chili pepper, almond butter, and garlic in a white bowl.

    Marinate - Place the wings in a bowl or zip-top bag and pour the marinade over. Refrigerate for at least 4 hours or overnight.

    Overhead photo of chicken wings in a zip top bag with marinade poured over it.

    Cook - Choose your cooking method and follow the instructions in the recipe card below. Cook until an instant-read thermometer reads 165 degrees.

    Air Fryer Tip

    If you are using an air fryer line the bottom with parchment paper for easy cleanup. If you are using a toaster oven style air fryer, put a parchment lined baking sheet underneath the Air Fryer tray.

    Frequently Asked Questions

    Can I Have Chicken Wings on a Keto Diet?

    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.

    Can I Make Keto Chicken Wings in the Air Fryer?

    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.

    Close up overhead photo of Keto Chicken Wings on a white plate drizzled with peanut sauce and garnished with Thai basil.

    Tools Needed to Make This Recipe:

    • Oven and Parchment Lined Baking Sheet, Instant Pot, or Air Fryer
    • Whisk
    • Bowl
    • Zip-Top Bag or Bowl for Marinating
    Photo of a keto quickstart guide with the description of the guide on the right.

    If You Like This Recipe You May Also Like:

    • Keto Pesto Chicken
    • Instant Pot Keto Chicken
    • Keto Grilled Chicken
    • Low Carb Cauliflower Wings
    • Keto Fried Pickles

    Keto Chicken Wings

    Overhead photo of Keto Chicken Wings on a white plate garnished with peanut sauce and Thai Basil.
    Print Recipe
    5 from 8 votes

    Keto Chicken Wings

    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 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.
    Prep Time5 mins
    Cook Time35 mins
    Marinating time4 hrs
    Total Time4 hrs 40 mins
    Course: Appetizer, Main Course
    Cuisine: Asian, Thai
    Keyword: spicy
    Servings: 8
    Calories: 317kcal
    Author: Wendy Polisi
    As an Amazon Associate I earn from qualified sales.

    Ingredients

    • 1 can coconut milk
    • ¼ cup gluten-free tamari or coconut aminos
    • ⅓ 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

    Instructions

    • 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.

    Oven Instructions

    • 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.

    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 chicken wings on top of the trivet.
    • 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. 

    Nutrition

    Calories: 317kcal | Carbohydrates: 5g | Protein: 14g | Fat: 28g | Saturated Fat: 14g | Cholesterol: 47mg | Sodium: 458mg | Potassium: 269mg | Fiber: 1g | Sugar: 2g | Vitamin A: 90IU | Vitamin C: 5.9mg | Calcium: 25mg | Iron: 1.6mg

    Other Keto & Low Carb Chicken Recipes to Try:

    • Keto Chicken Lasagna Cups
    • Keto Chicken and Mushroom Casserole
    « Macadamia Nut Butter
    Keto Peanut Butter Cups »
    • 647

    Reader Interactions

    Comments

    1. Marcie W.

      May 18, 2019 at 12:34 am

      5 stars
      I'm not on a keto diet, but I would love to try these wings! I appreciate that you can make them in the air fryer too.

      Reply
    2. Subhashish Roy

      May 18, 2019 at 6:29 am

      Your recipes are the ideal ones for me as most of them are low carbohydrates. The Keto wings are just yummy.

      Reply
    3. Lia Mae

      May 18, 2019 at 8:21 am

      5 stars
      Yummy keto chicken wings, I need to try this recipe out too. You have so many great recipes.

      Reply
    4. artchee

      May 18, 2019 at 10:52 am

      5 stars
      I think I'm going to start a blog about different chicken wings. I'll definitely try your keto chicken wings too.

      Reply
    5. Brianne Tursi Manz

      May 18, 2019 at 11:15 am

      5 stars
      Even not being on a keto diet, I'd pile into these! They look so delicious! I'll have to try this out.

      Reply
    6. Lavern Moore

      May 18, 2019 at 2:27 pm

      Keto chicken wings sounds and looks really delicious. This is the recipe that I would like to try. I’m looking forward to meeting reading additional recipes from you

      Reply
      • Wendy

        May 18, 2019 at 2:31 pm

        Thanks so much Lavern! We really enjoyed this one.

        Reply
    7. Emman Damian

      May 18, 2019 at 4:30 pm

      5 stars
      I love Keto Chicken Wings! It's so yummy and so so easy to prepare. I hope I can do this on weekends.

      Reply
    8. Lauren Ash

      May 19, 2019 at 6:55 am

      5 stars
      This is so intriguing! As someone who has been wanting to try keto for awhile, I love saving unique and delicious recipes like this to inspire me!

      Reply
    9. Annemarie LeBlanc

      May 19, 2019 at 1:41 pm

      5 stars
      Thanks for this recipe. Although I don't follow a keto diet, I have friends who do. These chicken wings would be great to serve my friends who are following the Keto diet.

      Reply
    10. Heather

      May 19, 2019 at 8:04 pm

      This looks so good!! I can't wait to give this recipe a try. I love a good KETO recipe.

      Reply
    11. Rhey

      May 19, 2019 at 8:44 pm

      i know this may be an odd comment, but your photos make the food look so good. i tried going 'taking pictures of my food' and could never make it look that good even if it tasted great.

      Reply
    12. Kristine Nicole Alessandra

      May 20, 2019 at 1:47 am

      5 stars
      Everyone in my house loves chicken wings and this recipe would be a healthier way to make it. I can't wait to serve these delicious wings to my family. I will just have to make sure I make a big batch!

      Reply
    13. katrina kroeplin

      May 20, 2019 at 2:05 am

      omg these look amazing! i will take a plate full!

      Reply
    14. Elle

      September 24, 2019 at 2:40 pm

      Have you actually cook them in the air fryer? I was wondering if the wet marinade wood splatter around the air fryer. My instruction book specifically cautions against this. If someone has actually tried it I would like to hear from them!

      Reply
      • Wendy Polisi

        September 24, 2019 at 2:57 pm

        Hi Elle! Yes, the wings you see pictured were cooked in the air fryer. (As was every recipe on this site that has air fryer instructions - it is my go-to method of cooking.) I haven't had any issue with splattering when cooking marinated chicken. I would just make sure that you let it drain well so you aren't putting a lot of excess liquid in your fryer. If you prefer a dryer and crispier wing, this one is really great. https://kicking-carbs.com/keto-buffalo-wings/

        Reply

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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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