• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Home
  • Recipes
  • Jennifer's Membership
  • Free Cookbook
  • About me
  • Free Cookbook

Low Carb with Jennifer logo

menu icon
go to homepage
  • Home
  • Recipes
  • Jennifer's Membership
  • Published Cookbook
  • About me
  • Follow me on:

    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Home
    • Recipes
    • Jennifer's Membership
    • Published Cookbook
    • About me
  • Follow me on:

    • Facebook
    • Instagram
    • Pinterest
  • ×
    Home » Recipes » Appetizers

    Published: Dec 19, 2017 · Modified: Oct 30, 2020 by Jennifer Banz · This post may contain affiliate links

    Garlic Parmesan Wings - Keto Chicken Wings

    Jump to Recipe Pin for Later

    These oven baked easy low carb and keto chicken wings are baked until crispy and then doused in a delicious garlic parmesan sauce. A great keto appetizer idea!

    a black bowl full of garlic parmesan chicken wings

    Related: I get all of my grass fed beef and pasture raised chicken from Butcher Box.  Read my honest review here.

    Today I am sharing with you a delicious keto appetizer that is easy and will please anyone... Garlic Parmesan Keto Chicken Wings!

    Some other low carb appetizers that I have on the site are Chicken Parmesan Meatballs, Baked Brie with Caramelized Onions and Bacon, and Stuffed Mushrooms with Sausage Kale and Gouda.

    For these wings, I used the same method that I use for my Crispy Chicken Thighs.  It's easy and the results are fabulous!  I actually have a video showing this method in that chicken thigh link so go check it out!

    I bought a 4lb bag of frozen chicken wings.  I buy the drummettes because those are the best ones!  These garlic parmesan wings are so good that I only got to eat 3 and my husband ate the rest!  Not in one sitting, but still.  Save some for me!

     

    garlic parmesan sauced chicken wings in a black bowl“As an Amazon Associate I earn from qualifying purchases.”

    HOW TO MAKE KETO CHICKEN WINGS

    These garlic parmesan keto chicken wings start by thawing them, if necessary.  Then I lay them out and pat them dry with paper towels.

    I throw them into a large zip-top bag (you will need to do 2 batches), I sprinkle them with salt and baking powder, and I toss the bag around to coat the wings.

    I line them all on a sheet pan with a rack and I cook them in the center of a 250F oven for 30 minutes.  I then turn the oven up to 425F and I flip them.  Then I cook for another 40 minutes until they are nice and crispy.

     

    cooked keto chicken wings on a baking rack

    GARLIC PARMESAN SAUCE

    The garlic parmesan wings sauce is dead simple.  I mixed butter, garlic, and parmesan cheese in a bowl and then I tossed the wings in the sauce.  That's it!

    Really, you could put any sauce on these keto chicken wings.  I love teriyaki wings, buffalo wings, and just plain ole wings with ranch!

    I like to buy a big bag of grated parmesan cheese for this recipe, my Parmesan Zucchini and Corn, and for my Shrimp Parmesan!

    garlic parmesan sauced chicken wings in a black bowl

    Garlic Parmesan Wings - Keto Chicken Wings

    These oven baked easy low carb and keto chicken wings are baked until crispy and then doused in a delicious garlic parmesan sauce. A great keto appetizer idea!
    4 Net Carbs
    5 from 6 votes
    Print Recipe Save to FavoritesSaved! Pin Recipe
    Course: Appetizer, dinner, lunch, Main Course
    Cuisine: American
    Prep Time: 10 minutes minutes
    Cook Time: 1 hour hour 10 minutes minutes
    Total Time: 1 hour hour 20 minutes minutes
    Servings: 6
    Calories: 556
    Author: Jennifer Banz

    Ingredients

    • 4 pounds Chicken wings
    • 1 teaspoon Kosher salt
    • 2 Tablespoons Baking powder
    • 1 stick Butter, melted
    • 4 cloves Garlic, minced
    • ¾ cup Grated parmesan cheese
    • Cracked black pepper
    Prevent your screen from going dark

    Instructions

    • Thaw the chicken wings if necessary.  Pre-heat the oven to 250F.  Lay out the wings and pat dry with paper towels.  Add half of the wings, half of the salt, and half of the baking powder to a zip-top bag or large bowl with a lid.  Toss the wings until they are completely coated.  Lay the wings out on a baking pan with a rack.  Repeat the process for the other half of the wings.
    • Bake the wings in the center of the oven for 30 minutes.  Remove them from the oven and flip them.  Increase the heat of the oven to 425F.  Put the wings back in the oven for 40 minutes.  
    • While the wings are cooking, add the butter, pepper, garlic, and parmesan to a large bowl and mix to combine.  
    • Remove the wings from the oven and using tongs, put the wings in the bowl with the sauce.  Toss to combine.  Serve 
    Servings: 6

    Nutrition per serving

    Calories: 556 | Carbohydrates: 4g | Protein: 36g | Fat: 42g | Saturated Fat: 19g

    Nutrition is provided as a courtesy only. Please re-calculate on your own with the ingredients and amounts you used for the most accurate data.

    Keyword :gluten free, recipe for chicken wings

    ⭐ Did you make this Garlic Parmesan Chicken Wings recipe?  Tag me on Instagram so I can see! @lowcarbwithjennifer

    More Appetizers

    • crunchy keto crackers in a little white bowl
      Crunchy Keto Crackers Recipe - 1 net carb for 10 crackers!
    • Greek Yogurt dressing in a wooden bowl
      24 Calorie Greek Yogurt Ranch Dip or Dressing
    • keto sausage balls on a platter
      Keto Sausage Balls Recipe
    • keto tortilla chips on a sheet tray
      Keto Tortilla Chips from Low Carb Tortillas (No Rolling Dough, only 10 Minutes!)

    Reader Interactions

    Comments

      Leave a Comment & Rating! Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Reviews




    1. Johnny says

      January 10, 2021 at 6:08 pm

      5 stars
      Great but simple recipe!

      Reply
    2. Bradley says

      October 09, 2020 at 5:40 pm

      5 stars
      The best!!!

      Reply
    3. Brandy says

      August 30, 2020 at 10:01 am

      Love your recipes . Is there a way to change the serving size? It's just two of us . Thanks

      Reply
      • jenniferbanz says

        August 31, 2020 at 9:06 am

        I would just cut everything in 1/3

        Reply
    4. Hilary Stevens says

      July 15, 2020 at 7:01 am

      5 stars
      Very tasty and crispy. There is nothing I would change. Just a little prep made these a hit for dinner

      Reply
    5. Rosie says

      August 21, 2018 at 10:22 pm

      5 stars
      Amazing! Better than any wings I’ve had.and super easy too! Got this one written down in my memory.

      Reply
      • jenniferbanz says

        August 22, 2018 at 7:47 am

        So glad to hear that!

        Reply
    6. Nellie Tracy says

      June 14, 2018 at 11:56 am

      5 stars
      These wings are so simple and simply delicious!

      Reply
    7. Joanie says

      June 14, 2018 at 11:36 am

      5 stars
      These chicken wings are so easy to make and incredibly delicious! I'm always looking for new Keto-friendly recipes and this one is a winner!

      Reply

    Primary Sidebar

    Jennifer holding her book

    Hey there, I'm Jennifer! I’m the creator behind Low Carb with Jennifer and author of the cookbook Live Life Keto.  

    I've been cooking low carb/keto for the past 13 years and it has helped me shed over 70 pounds! 

    My keto and low carb recipes reflect my philosophy on cooking...everything needs to be easy, fast, exceptionally delicious, and use common ingredients.

    More about me →

    Popular

    • keto cheesecake with a slice missing
      The Best Keto Cheesecake Recipe - No Water Bath!
    • crispy whole chicken in the air fryer
      Juicy Air Fryer Whole Chicken with Crispy Skin
    • keto chicken thighs in an air fryer
      Air Fryer Chicken Thighs - Super Crispy!
    • chocolate keto mug cake in a ramekin
      Keto Mug Cake - Chocolate, Vanilla, or Peanut Butter
    • sliced keto zucchini bread
      Easy Keto Zucchini Bread - Sweet or Savory
    • a stack of protein pancakes on a white plate
      Protein Pancakes Recipe - 36 Grams of Protein!
    • keto chocolate chip cookies all in a row
      Keto Chocolate Chip Cookies Recipe - 2 Net Carbs!
    • grilled cheese made with keto bread
      Keto Bread in 90 Seconds!

    Footer

    ↑ back to top

    Privacy Policy

    Accessibility Policy

    Sign Up! for emails and updates

    Contact

    Copyright © 2023 JMHA, LLC