What I love about low carb and keto diets is the ability to splurge on foods that, for most diets, are taboo. Chicken wings are not commonly known as healthy food, but keto chicken wings are easy to make.
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I am not a high-fat food eater, as I have to keep an eye on my cholesterol. So deep frying wings is not something I am interested in preparing. This baked keto chicken wing recipe is a great way to enjoy wings without the guilt.
The key to Keto Wings is to use zero carb and zero sugar sauces to flavour them. Today I’m sharing a sweet keto buffalo chicken wing recipe, but you can add any low sugar sauce to spice your wings your way.
How to Make a Low Carb Wing Sauce
Choose your favourite pepper sauce (Tabasco, Frank Red Hot), and if you prefer a sweeter sauce, add some sugar substitute to it. There are also many great sugar-free bbq sauce brands where you can mix in some smoked bbq flavours to your keto wings.
What You Need to Know About Sweeteners and Sugar Substitutes
I’m not going to go into detail here about sugar substitutes; however, in baking for Keto or low carb recipes, the most common forms are Erythritol (sugar alcohol) and Stevia (plant-based).
Both have no sugar and no calories; however, some may be sensitive to sugar alcohols which, if consumed in excess, can cause gastrointestinal discomfort. For this recipe, a small amount of your favourite sugar substitute will be fine.
The following Erythritol and Stevia brands have both white granular and brown granular varieties, which are great for baking and cooking.
- Swerve – White | Brown | Confectioners
- Truvia – White | Brown | Confectioners
- Splenda- White | Brown
Sweet Keto BBQ Sauces
If you don’t want a spicy wing sauce, use your favourite sugar substitute to sweeten up your sauce. It is as simple as finding your favourite no carb sauce and adding a bit of sugar substitute to create a sweet sauce.
What should be looking out for when choosing your hot sauce is a 0 carb variety. Many BBQ or Buffalo Wing sauces contain sugars and carbohydrates. So make sure to stick with original types that have no sugars.
Franks Red Hot Sauce has no carbs or sugar; however, Tabasco sauce has <1g of sugar in a serving will work as well.
How Many Carbs in Chicken Wings
People often ask the question: how many carbs are in chicken wings? The answer is none. Where wings get their carbs are in the sauce, you coat it with. That said, some Keto diet followers don’t worry about fat, so they will deep fry and sauce up their wings.
Read more: Moroccan Slow Cooker Chicken Tagine
Lowering Fat in Your Keto Wings
If you are like me and don’t eat a high-fat diet, you can reduce the fat content in this recipe by baking the wings and using skinless, boneless chicken. Here is a comparison of the calories and carbs in chicken wings.
|1 Skinless Chicken Wing||1 Regular Chicken Wings|
|Calories: 37Fat: 1.2 gCarbs: 0 gProtein: 6.4 g||Calories: 109Fat: 7.8Carbs: 0 gProtein: 9 g|
Low Carb Wing Sauce Keto Chicken Wings Recipe
If you are looking for a sweet keto wing recipe then we have a low carb wing sauce and keto chicken wings recipe for you.
- 2 lbs chicken wings
- 2 Tbsp Swerve, brown sugar substitute
- 1/2 cup Franks Red Hot Buffalo sauce
- Place wings on a parchment-lined baking sheet.
- Bake in the oven at 375 for 10 minutes.
- Combine the buffalo sauce and swerve in a small mixing bowl.
- Remove wings from the oven and coat in sauce.
- Return to the oven and bake for an additional 20-25 mins.
- Serve with low carb ranch or blue cheese sauce for dipping.
Use this sauce on chicken thighs and breasts too.
Amount Per Serving: Calories: 511Total Fat: 37gSaturated Fat: 13gTrans Fat: 0gUnsaturated Fat: 21gCholesterol: 124mgSodium: 1118mgCarbohydrates: 19gNet Carbohydrates: 0gFiber: 1gSugar: 4gSugar Alcohols: 0gProtein: 26g
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