Keto Bbq Chicken Wings
Crispy oven-baked chicken wings tossed in a sticky sugar-free BBQ sauce with just 3.2g net carbs per serving. Smoky, tangy, and finger-licking good, these wings are ready in about 55 minutes total and make the perfect keto game-day snack.
Head of Nutrition · June 18, 2026
Nutrition per serving
Per serving · makes 4. Values are estimates; brands vary.
These oven-baked keto BBQ wings deliver all the smoky, sticky, finger-licking flavor of classic barbecue wings without the sugar. A simple homemade sauce and a baking-powder trick for crispy skin make them an easy crowd favorite.
Ingredients
- 2 lbs chicken wings, split into flats and drumettes
- 1 tbsp baking powder (aluminum-free)
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp kosher salt
- 1/2 tsp black pepper
- 1/2 cup sugar-free ketchup
- 2 tbsp apple cider vinegar
- 1 tbsp Worcestershire sauce
- 1 tbsp powdered erythritol
- 1 tsp Dijon mustard
- 1/4 tsp liquid smoke
Instructions
- 1
Preheat oven to 425°F and set a wire rack over a foil-lined baking sheet. Pat the wings completely dry with paper towels.
- 2
In a large bowl, toss the dry wings with baking powder, smoked paprika, garlic powder, salt, and pepper until evenly coated. Arrange in a single layer on the rack, skin side up.
- 3
Bake for 40 minutes, flipping once at the 25-minute mark, until the skin is deeply golden and crisp.
- 4
While the wings bake, whisk together the sugar-free ketchup, apple cider vinegar, Worcestershire, erythritol, Dijon, and liquid smoke in a small saucepan. Simmer over medium-low for 5 minutes until slightly thickened.
- 5
Transfer the hot wings to a clean bowl, pour over the BBQ sauce, and toss until every piece is glossy and coated.
- 6
Serve immediately while crisp, with extra sauce on the side for dipping.
Tips & notes
- The baking powder is the secret to extra-crispy skin without frying. Be sure to use aluminum-free baking powder, not baking soda, to avoid a metallic taste.
- Check your sugar-free ketchup label; brands like Primal Kitchen or G Hughes keep net carbs low. Carb counts here assume an unsweetened, erythritol-based ketchup.
- Store leftovers in an airtight container for up to 3 days. Re-crisp in a 400°F oven or air fryer for 6-8 minutes rather than microwaving.
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Frequently asked questions
- How many carbs are in keto bbq chicken wings?
- Each serving has just 3.2g net carbs, along with 412 calories, 31g protein, and 29g fat. This recipe makes 4 servings from 2 lbs of wings.
- Is store-bought BBQ sauce keto?
- Most bottled BBQ sauces are loaded with sugar and high-fructose corn syrup, often 12-15g carbs per 2 tablespoons. Making your own with sugar-free ketchup and erythritol keeps these wings genuinely keto at 3.2g net carbs per serving.
- Can I make these wings in an air fryer?
- Yes. Air fry the seasoned wings at 380°F for about 22-25 minutes, shaking the basket halfway through, then toss in the warm sauce. The texture comes out just as crispy as the oven method.
