The Best Keto Buffalo Wings


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.

So 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. The wonderful thing about buffalo wings is that chicken is carb-free and usually, so is buffalo sauce. Win-win!

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: 15-20 minutes | Total Time: 20-30 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:

  1. 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.
    keto buffalo wings
  2. 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.
    buffalo chicken
  3. Once melted, add the rest of the ingredients and mix together.
    buffalo sauce
  4. When your wings are cooked, toss them in a bowl with sauce, until coated.

    buffalo wings
  5. Serve your keto buffalo wings alone, or with salad and celery, or coated with blue cheese crumbles and enjoy!
    Keto Buffalo Wings

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buffalo wings

The Best Keto Buffalo Wings



  • Author:
    Amanda C. Hughes

  • Prep Time:
    5-10 minutes

  • Cook Time:
    15-20 minutes

  • Total Time:
    20-30 minutes

  • Yield:
    3 servings of 4 wings 1x

Description

The wonderful thing about buffalo wings is that chicken is carb-free and usually, so is buffalo sauce. Win-win!



Scale

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

  1. 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.
  2. 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.
  3. Once melted, add the rest of the ingredients and mix together.
  4. When your wings are cooked, toss them in a bowl with sauce, until coated.
  5. 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

Wings are a great party snack, but so is pizza. Be sure to try my Rhode Island Fried Pizza recipe and let me know what you think.

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