If you follow me on Instagram, you know that I’m obsessed with buffalo wings and that I can sweet talk any good restaurant into giving me their buffalo wings un-breaded.
Before going keto, I used to order buffalo wings at every restaurant I went to. Now I’m lucky if half the time they’re not breaded and that the other half of the time, they aren’t coming from the freezer pre-breaded.
Are Chicken Wings Keto?
Oh, chicken wings and keto? They’re like two peas in a pod! Let’s dive into why these delicious morsels are a hit in the keto world.
First off, keto is all about keeping those carbs low and embracing fats and proteins, and chicken wings fit this bill perfectly. They’re naturally low in carbs, making them an excellent choice for anyone keeping a close eye on their carb intake. But the real magic happens when you consider the fat content. Keto loves fat—it’s what the body uses for energy instead of carbs—and chicken wings have a good amount of it, especially if you leave the skin on (which, let’s be honest, is the best part).
Now, the way you prepare your wings does matter. Traditional frying methods and tossing them in a sugar-laden sauce might push them out of keto territory. But if you stick to baking, grilling, or air frying, and opt for a low-carb seasoning or sauce (think buffalo or ranch), you’re in the clear. This method keeps the wings deliciously keto-friendly, giving you that satisfying crunch and flavor without the carb overload.
Want a great sheet pan? I LOVE the Kitchenatics Baking Sheet with Cooling Rack Set because it comes with the cookie rack, which I use to cook wings so they aren’t sitting in their own juices — that’s how they get nice and crispy in the oven!
The Best Keto Buffalo Wings
Servings: 3 servings of 4 wings
Prep Time: 5-10 minutes | Cook Time: 45 minutes | Total Time: 50-55 minutes
Nutritional Facts: 1g Net Carbs| 391 Calories | 32g Fat | 1g Carbs | 31g Protein | 0g Fiber
Ingredients:
- 12 frozen chicken wings (I bought a giant… ok, an absurdly giant bag of buffalo wings at BJ’s and ziplocked them into 12-wing bags, so this recipe covers 12 wings.)
- 4 tbsp salted butter
- 1/4 cup of hot sauce (I’m a Frank’s Loyalist)
- 1, minced fresh garlic clove
- 1/4 tsp paprika
- 1/4 tsp cayenne pepper (omit for less spicy wings)
- 1/4 tsp salt
- 1 dash cracked black pepper
Steps:
- Preheat oven to 400 degrees F. Using a wire rack, with a baking dish or sheet underneath, spread wings evenly. The wire rack will keep them from getting soggy on the bottom. Rub with your oil of choice(maybe not coconut because the flavors will compete, but I believe I’ve used olive oil, ghee, avocado oil, and they all work the same.), and then sprinkle generously salt and pepper. Bake for about 45 minutes or until crispy and at least 165 degrees F.
- While your chicken wings are baking (or frying, cook whichever way you prefer), add your garlic and butter to a small saucepan over medium-low heat until hot and melted.
- Once melted, add the rest of the ingredients and mix together.
- When your wings are cooked, toss them in a bowl with sauce, until coated.
- Serve your keto buffalo wings alone, or with salad and celery, or coated with blue cheese crumbles and enjoy!
The Best Keto Buffalo Wings
The wonderful thing about buffalo wings is that chicken is carb-free and usually, so is buffalo sauce. Win-win!
- Prep Time: 5-10 minutes
- Cook Time: 45 minutes
- Total Time: 50-55 minutes
- Yield: 3 servings of 4 wings 1x
- Category: Snacks
Ingredients
- 12 frozen chicken wings (I bought a giant… ok, an absurdly giant bag of buffalo wings at BJ’s and ziplocked them into 12-wing bags, so this recipe covers 12 wings.)
- 4 tbsp salted butter
- 1/4 cup of hot sauce (I’m a Frank’s Loyalist)
- 1, minced fresh garlic clove
- 1/4 tsp paprika
- 1/4 tsp cayenne pepper (omit for less spicy wings)
- 1/4 tsp salt
- 1 dash cracked black pepper
Instructions
- Preheat oven to 400 degrees F. Using a wire rack, with a baking dish or sheet underneath, spread wings evenly. The wire rack will keep them from getting soggy on the bottom. Rub with your oil of choice(maybe not coconut because the flavors will compete, but I believe I’ve used olive oil, ghee, avocado oil, and they all work the same.), and then sprinkle generously salt and pepper. Bake for about 45 minutes or until crispy and at least 165 degrees F.
- While your chicken wings are baking (or frying, cook whichever way you prefer), add your garlic and butter to a small saucepan over medium-low heat until hot and melted.
- Once melted, add the rest of the ingredients and mix together.
- When your wings are cooked, toss them in a bowl with sauce, until coated.
- Serve your keto buffalo wings alone, or with salad and celery, or coated with blue cheese crumbles and enjoy!
Nutrition
- Serving Size: 3 servings of 4 wings
- Calories: 391
- Fat: 32g
- Carbohydrates: 1g
- Fiber: 0g
- Protein: 31g
106 comments
[…] There’s not much more that I love in this world than keto buffalo wings. […]
So used jarred minced garlic, smoked paprika and crushed red pepper flakes. I also added some non suger sweetner. I have to say I could def seel these wings. I would tell you the spice blend I used on the baking wings but I would then have to kill myself because its my secret and saying I could tell you but then I would have to kill you might offend someone.
[…] Keto Buffalo Wings from Wicked Stuffed […]
Is this just using regular wings you buy from the butcher, or do they have some sort of coating on them beforehand? (im from australia so i dont know what BJs is lol)
These look delicious as btw!
ANy wings will be ok. If you have access to smoked Paprika, do it…..best wings I have ever made
ScottCRM The information is dependent on your brand of hot sauce, otherwise it’s zero to 1 carb for the garlic.
Thank you for the nutritional info. I’ve been craving “wings”!
ReganGillespie Sorry to hear that! This is a photo right after I made it with this recipe.
Tokenofhon No coating, they could be from the butcher or frozen in a bag. 🙂
[…] Ive adapted this recipe from a recipe on wickedstuffed.com. If you would like the original recipe, click here! […]
Ah, been wanting to do wings in my airfryer… Yasssss here we come, weekend!! 😀
How did it turn out using an air fryer?
We made these the other day and they were the bomb! I baked them on a cookie sheet with parchment paper, so it didn’t stick, with garlic salt on them. Then brushed on the Buffalo mixture and broiled them for 5-7 min each side until they were browned. Perfect! Thanks for the recipe!
How long do you bake them and on what temperature. Sorry…I’m a total newbie but my husband LOVES wings!
I baked for about 25 min on 400…depends on the size of the wings. If you are worried about raw take one of the wings and make sure it is cooked though before coating and serving
I do mine on the hob for the full 30 mins the wings are in the oven and it reduces into a really nice thick sauce. I don’t have access to the sauce in the recipe though so maybe mine is different.
Did I miss something. When your wings are cooked? Doesn’t say anywhere in recipe how to cook them, should have been included in recipe
Eat with Marzetti Ultimate Blue Cheese dressing, – 1 TBS = 8.8 gr fat, .5 gr protein, .3 carb
I use Sweet Baby Ray Buffalo Wing sauce in a pinch, 1 TBS = 1 gr carb. 2 gr fat
I made just the sauce tonight for some home grown pastured pork meatballs. Awesome stuff thanks. The best is I made double the recipe for other yummy stuff! (maybe wings) LOL THANKS!
What is the best oil for KETO fried wings?
This recipe looks delicious. Can it be ahead of time and reheated?
It could, but it’ll be as good as any crispy chicken wings get when reheated, on the soggy side. 🙂
Thanks for replying. I guess I’ll finish them just before serving.
I tried this with Frank’s Hickory Hot Sauce…….awesome!
Four wings!! Surely you jest! I can go through 10 wings in a sitting without ever thinking about it. Obviously, they had better be extremely low carb! PS I have lost 30 lb in the past 4 months on Keto, just in case you think I’m eating too many calories!
LOL you’re in luck, you can eat the whole batch for 3 carbs 🙂
Do you cook these from frozen?
Yes, indeed 🙂
These came out GREAT! Nice and crispy, with a perfect wing sauce. Served with a good chunky blue cheese dressing on the side.
The wings I found in the store were terrible, so I bought thighs instead. They also worked perfectly. Nice and crispy. Do you know how long the sauce would keep if we just made that and kept it in the fridge? I think this would be delicious on shrimp as well.
Any good restaurant wouldn’t bread their “Buffalo” wings to begin with. I’m from Buffalo, and you can’t find a breaded wing at all. If I give this new lifestyle a legit shot, I know I’ll always have the wing option when out at almost any restaurant here.
Even the Unbreaded wings from a lot of restaurants are tossed in corn starch, so watch out for that.
Kevin Morgan from Ottawa?
[…] craving real buffalo chicken wings? Try out my Keto Buffalo Wings recipe next and let me know what you think in the […]
[…] buffalo sauce is also used in my recipe for The Best Keto Buffalo Wings. Try it and let me know what you […]
This is exactly how I make mine! It just doesn’t get any better, except for those blue cheese crumbles though! OMGosh! It has me drooling! That looks ah-mazing! Is WickedStuffed your name on insta too? I’d like to give you a follow!
Yes it is! So glad you liked it!
We have been using the original WickedStuffed BW recipe and love them. Will try baking on a rack tonight and try the crumbled blue cheese on top of cooked wings…love that blue cheese!!
Did I miss the air fryer instructions?
I just made these. Thought they came out great just a bit salty. I think the next time I will omit the salt…but very happy with the flavor.
I’m a wee bit confused at step 1. Do you bake at the 400 degrees? What is the 165 degrees at the end? Could you explain the 2 temperatures?
Hanna, I believe the 165 is the temperature of the wings if you were to use a meat thermometer.
Just made this, loved it, a real keeper. Had it with German cuke, mater,onion, sour cream, dill salad and lemon, ginger and strawberry carbonated water. Fantastic and satisfying lunch! Used sour cream and parmasen for dipping.
I use my air fryer instead and will coat the wings before cooking them then add a little more after they are cooked. I also use Franks!
I made these a couple of times now and they are great.
There is a balance between the physical size of the wings (ounces per wing) and the time/temp that you cook them at. At 400 degrees my wings were tough by the time they got browned and crusting. This is no reflection on the recipe, just a cooking tip.
I made them last night and my wings/drummys were kind of small like the last time so i jacked the oven to 475. Cooked them until they were golden. They were PERFECT. Just a tip: Smaller wings use Higher temp and cook a shorter time. Bigger meatier wings Use the 400 temp like the recipe says.
try using smoked paprika next time you will thank me. also I didn’t totally brown mine. I checked after 25 minutes to find the biggest was done. over cooking is a hazard of making these. Chicken skin is notorious for taking along time to brown. I dont care if they are crispy but being dried out and tough, nope
I can’t wait to try these!! Wicked Stuffed has the BEST recipes and the BEST healthy living community! I’m also so glad I stumbled upon https://tinyurl.com/myKETOdiet I was really struggling to stay low carb/carb free and it’s really helped me stay on track and I hope it can help others too!!
[…] Stop picking the breading off of wings from your local hot spot and make your own at home – It’s a lot easier than you think. This recipe is low in carbs, packed with flavor, and you can enjoy them without any guilt at all. And for those who are sensitive to spice, they’re the perfect alternative to their famous, spicy cousin – buffalo wings. […]
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I love the content you have been posting lately. 😍
[…] Kickin’ Roasted Buffalo Cauliflower Bites are a great vegetarian-friendly alternative to buffalo wings, but they also make a wonderful low-carb side dish. While this recipe isn’t for bland tastebuds, […]
I absolutely love chicken wings, my absolute favourite but stay away from anything battered and with too much sauce whilst Keto. Love the idea of making my own marinade, not too sure if we can get Frank’s sauce in the UK but will look out for it! Sim x
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This is the best buffalo wings recipe hands down, I’m only here because I come back to this page every time I want to make wings! I make them often and don’t even need to try any other recipes again because it’s PERFECT. Thank you!
WHAT? Preheat oven to 400 then bake at “at least 165F”? What kind of instruction is that? 165 is barely warm for an oven, and certainly not a cooking temperature.
The instructions said to cook for 45 minutes or until 165 internal temperature. Very straight forward!
beyler merhaba
[…] Kickin’ Roasted Buffalo Cauliflower Bites are a great vegetarian-friendly alternative to buffalo wings, but they also make a wonderful low-carb side dish. While this recipe isn’t for bland […]
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These were a hit at our house where if the wings aren’t bbq’d then they’re not eaten. Oven baked and delicious although daughter thought a tad too buttery since hers didn’t have the hot sauce. The pepper and hot sauce added a nice kick for the rest. Served with uncooked carrots and broccoli.
[…] The Best Keto Buffalo Wings […]
I am not a wings gal. I never cared for them but my husband is obsessed with them. Since the lockdown, he hasn’t been able to go to his spot with his friends to get their weekly wings so I wanted to start making them for him. He started the keto diet a few weeks ago so I wanted to make sure whatever I made was keto-friendly and this recipe turned out to be a huge hit. My husband loves them!
Served these at a BBQ and everyone went nuts for them. Can’t wait to make them again. Also used Frank’s hot sauce, what other sauce is there of course 😉
These were the best wings ever!!!!
I loved these keto buffalo wings. Great flavor and kick.
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An impressive share! I’ve just forwarded this onto a co-worker who
had been conducting a little homework on this.
And he in fact bought me breakfast simply because I stumbled upon it for him…
lol. So allow me to reword this…. Thank YOU for the meal!!
But yeah, thanks for spending some time to talk about this topic here on your website.
I wanted my sauce a little thicker to stick to the wings better. Sprinkled in just a touch (did not measure) and it worked great. Going to stick them back in the air fryer now that they are sauced. Hmmmm. Can barely wait!
Ummm. That would be a touch of xanthan gum. Sorry.
Photo in step 2 a bit misleading as it says to melt the butter before adding the rest of sauce ingredients, yet the photo shows butter unmelted with the Hot sauce. Recipe turned out nice though.
Sorry if I missed it, but do you thaw them first?
Wow! These really were the Best Keto Buffalo Wings I have ever made!! My family devoured them. Thank you!! Also, I just have to say, wicked stuffed is literally the BEST recipe and weight loss community anywhere on the internet. I find cool new stuff everyday and am so glad I found https://mmini.me/KetoCustomPlan. This was a game changer for me since it allowed me to completely customize a Keto meal plan tailored to what I already like to eat. I’m happy to report that I not only lost the weight and saw Amazing results FAST!! but I kept the weight off for good! I hope this helps some others.
It says the cook time is 20 minutes but the bake time is 45 minutes. Totally confusing. I baked them for 45 minutes and now they are ruined and my stove caught on fire and is destroyed. These wings cost me over $500.
J, woah. I’m sorry about your oven! 45 minutes in the directions is correct. Did you not use frozen wings, or forget a baking sheet under the rack? I’m so sorry that happened but the 45 minutes for frozen wings is the correct time :/
[…] extremely low in carbs: pepperoni pizza with a mozzarella cheese and almond flour crust, baked Buffalo wings without breading, and pad Thai with shirataki […]
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Thanks for the great tips! Some of you might want check out these 8 delicious foods that burn belly fat: https://burnfatquickly12.blogspot.com/2020/12/8-foods-burn-belly-fat.html
Loved these. Definitely making them again. Thank you
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[…] not much more that I love in this world than keto buffalo wings. Being pregnant with crazy heartburn and unable to eat buffalo anything was a dark period in my […]
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Made this yesterday to bring to a little soiree. I did 3 dozen so I had to cook them for a lot longer to get them brown and crispy and perfect. This sauce (I used Frank’s too) was PERFECT. Everyone raved about them. 3 dozen wings gone in 10 minutes flat.
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[…] not much more that I love in this world than keto buffalo wings. Being pregnant with crazy heartburn and unable to eat buffalo anything was a dark period in my […]
What if your wings are already defrosted? What would the timeframe be?
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[…] 7. Keto Buffalo Wings […]
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[…] I've taken it upon myself to perfect a keto buffalo wing recipe! I think it's pretty perfect, but I'll let you be the judge and let me know what you think. Read more…. […]
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Great website, thanks for the great recipes… I’ll use them again in the future 😉 THANK YOU !!! Greetings from Germany
i love your blog
[…] 11. Keto Buffalo Wings […]
First of all, I love buffalo wings and then when it came to a keto diet, I felt that it became so much easier for me with these spicy buffalo wings to keep me company always.
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