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Crispy BBQ Keto Chicken Wings
5 from 21 votes

Crispy BBQ Keto Chicken Wings

These crispy BBQ chicken wings use a spice rub with paprika, a sugar substitute, and warm spices to coat wings seared briefly in a skillet before baking until crisp. The method ensures a flavorful, low-carb option with a crisp outer skin and tender meat. A final broil can add extra crunch to the wings’ surface.

Prep Time
15 mins
Cook Time
50 mins
Servings: 4 people (3 wings per serve)
Calories: 521 kcal
Course: Main Course, Appetizer
Cuisine: British

Ingredients

  • 35 oz / 1 kg chicken wings
  • 1 tablespoon olive oil
BBQ Rub
  • 1.5 tablespoon paprika
  • 2-3 tablespoon Lakanto or another brown sugar alternative such as Sukrin or Swerve, golden
  • ½ teaspoon black pepper cracked
  • ½ teaspoon salt
  • ¼ tsp chilli powder
  • ¾ teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ tsp mustard powder

Instructions

    Cup of Yum
  1. Preheat the oven to 220 Celsius / 430 Fahrenheit electric or 200C / 400F fan.
  2. Prepare the rub by stirring all the dry ingredients together in a small bowl. Or, put in a mason jar, close the lid and shake to combine.
  3. Heat a large cast iron skillet or non stick frying pan and sear the chicken wings for 2 - 3 minutes per side. (If using a cast iron skillet you may need to grease with a little oil to prevent sticking.)
  4. Once seared, place the chicken wings in a large mixing bowl and toss with the rub and olive oil. Massage until fully coated.
  5. Place the wings onto a baking tray and bake in the oven for around 35 minutes or until crisp. Turn half way through for even cooking. For ultimate crispy skin, place the wings under the grill (broiler) at the end for around 3 - 5 minutes.

Notes

  • The recipe yields approximately 12-14 large chicken wings per kilogram, equating to about 3 wings per person for four servings.
  • Adjust baking time for smaller wings by reducing cooking time around 5 minutes to prevent burning and ensure tenderness.
  • Tossing wings with 2 teaspoons of aluminum-free baking powder before applying the spice rub can improve skin crispiness.

Nutrition Information

Calories 521kcal (26%) Total Carbohydrates 2.8g (1%) Protein 44.4g (89%) Fat 35.9g (55%) Fiber 1.2g (5%) Sugar 0.6g (1%)

Nutrition Facts

Serving: 4 people (3 wings per serve)

Amount Per Serving

Calories 521

% Daily Value*

Calories 521kcal 26%
Total Carbohydrates 2.8g 1%
Protein 44.4g 89%
Fat 35.9g 55%
Fiber 1.2g 5%
Sugar 0.6g 1%

* Percent Daily Values are based on a 2,000 calorie diet.