Keto Garlic Parmesan Wings
Crispy oven-baked chicken wings tossed in a rich garlic-butter and Parmesan sauce with fresh parsley. At just 2g net carbs per serving and ready in about 55 minutes, they're the ultimate keto game-day snack with no breading and no deep fryer needed.
Head of Nutrition · June 18, 2026
Nutrition per serving
Per serving · makes 4. Values are estimates; brands vary.
These keto garlic Parmesan wings skip the breading and the deep fryer but keep all the crunch, thanks to a baking-powder trick that crisps the skin in the oven. Tossed in garlic butter and real Parmesan, they're a fast, satisfying low-carb snack for game day or any night.
Ingredients
- 2 lbs (about 900 g) chicken wings, split into flats and drumettes
- 1 tablespoon olive oil
- 1 teaspoon baking powder (aluminum-free, for extra crisp)
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 4 tablespoons unsalted butter
- 4 cloves garlic, finely minced
- 1/2 cup (50 g) grated Parmesan cheese, divided
- 1/2 teaspoon dried Italian herbs
- 1/4 teaspoon red pepper flakes (optional)
- 2 tablespoons fresh parsley, chopped
Instructions
- 1
Preheat the oven to 425°F (220°C) and set a wire rack over a foil-lined baking sheet. Pat the wings completely dry with paper towels — dry skin is the key to crisp wings.
- 2
In a large bowl, toss the wings with olive oil, baking powder, salt, and pepper until evenly coated. Arrange them in a single layer on the wire rack, skin side up and not touching.
- 3
Bake for 40-45 minutes, flipping once halfway through, until the skin is deeply golden and crisp.
- 4
Meanwhile, melt the butter in a small saucepan over low heat. Add the minced garlic and cook gently for 1-2 minutes until fragrant but not browned. Stir in the Italian herbs, red pepper flakes, and half of the Parmesan.
- 5
Transfer the hot wings to a clean large bowl. Pour over the garlic butter and toss to coat, then add the remaining Parmesan and toss again so it clings to the wings.
- 6
Sprinkle with fresh parsley and serve hot with extra grated Parmesan on the side.
Tips & notes
- Air fryer method: cook at 400°F (200°C) for about 22-25 minutes, shaking the basket halfway, then toss in the garlic-Parmesan butter as directed.
- Use freshly grated Parmesan rather than the shelf-stable canned kind — it melts into the butter for a glossier, richer sauce and avoids added anti-caking starches.
- Store leftovers in an airtight container for up to 3 days. Reheat in a 400°F oven or air fryer for 6-8 minutes to bring back the crisp; the microwave will make them soft.
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Frequently asked questions
- How many carbs are in keto garlic parmesan wings?
- Each serving has 2 g net carbs (3 g total carbs minus 1 g fiber), along with 512 calories, 35 g protein, and 40 g fat. This recipe makes 4 servings.
- Why add baking powder to the wings?
- A small amount of aluminum-free baking powder raises the skin's pH and helps it crisp and brown in the oven, giving you fried-style texture without any flour or breading. Be sure to use baking powder, not baking soda, or the wings will taste metallic.
- Can I make these in an air fryer?
- Yes. Air fry the seasoned wings at 400°F (200°C) for 22-25 minutes, shaking the basket halfway through, until crisp and golden. Then toss them in the warm garlic-Parmesan butter just before serving.
