Keto Chicken Wings Recipe - Low Carb, Keto, THM S, GF Friendly (2024)

FAQs

What type of wings are keto-friendly? ›

If you are worried that consuming chicken wings may affect your keto diet, the good news is that chicken wings are actually keto-friendly. This delicacy contains a low amount of carbs and a reasonable protein content ideal for your keto diet.

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.

An unbreaded fried chicken wing still contains 0 grams total carbs and 0 grams net carbs [*]. Carbs in breaded chicken wings that are fried can be much higher. A breaded, fried chicken wing contains 3.2 grams total carbs and 3.1 grams net carbs [*].

The most keto-friendly food at Buffalo Wild Wings is in the protein department. Luckily, they have a ton of options! I like to go for their naked chicken wings or chicken tenders because they're carb-free, without any additional sauces or seasonings.

Yes, chicken wings are a keto diet friendly food that can be baked, grilled, or air fried for next to zero total carbs. Learn how to keep crispy wings ketogenic diet compliant with this ultimate guide!

Wings: Order wings with a dry rub or sauce that is low in carbs, such as buffalo sauce, garlic parmesan, or lemon pepper. Avoid sauces that are sweet or high in carbs, such as honey BBQ or Asian zing.

As long as they're naked, yep. They're actually a wonderful keto option when you're eating at a restaurant. Just make sure the sauce isn't sweet - dry rubs are good and Buffalo sauce are typically just hot sauce and butter. It might seem obvious but boneless wings are not usually ever keto.

You can absolutely enjoy keto barbecue even if you're following a low-carb diet. Barbecue sauce often hides a lot of sugar, so you'll just need to make sure you pick a keto BBQ sauce to slather on your meat.

KFC. Although KFC is renowned for the Colonel's crispy fried chicken, its batter unfortunately adds 8-11 net carbs for just one medium-sized piece. That being said, KFC can still be a keto-friendly spot to hit up when ordering Kentucky grilled chicken.

Ranch dressing is generally low in carbs, so it is keto generally speaking; however, many bottled dressings use vegetable oils and add sugars that some following a strict keto diet may be avoiding.

Do non breaded wings have gluten? ›

A raw chicken wing is definitely gluten-free, it just depends on how it is prepared. Are the chicken wings breaded? If so (and assuming the breading contains flour) then it is definitely NOT gluten-free.

Keto-friendly alcoholic drinks

Wine and light varieties of beer are also relatively low in carbs — usually containing under 6 grams (g) per serving. Pure alcohol like rum, vodka, gin, tequila, and whiskey contains no carbs. In addition, wine, light beer, and some co*cktails can be relatively low in carbs.

The key to eating keto at Olive Garden is to customize your meal. So you'll skip high-carb menu items like pasta, breadsticks, and even croutons on your salad. Olive Garden shares the nutritional information for all its dishes online and on the menu at the restaurant, too.

The bottom line. Carrots can be eaten on keto, but it may be difficult to include them regularly or in large quantities, as they contain a fair amount of carbs. Some less starchy alternatives to enjoy raw or cooked include celery, broccoli, and cauliflower.

Depending on how they're prepared, buffalo wings can be a low carb option at pizza places and sports bars. Traditionally, buffalo wings are covered in a spicy red sauce made from vinegar and hot red peppers. An order of three drummettes (105 g) typically has just 2.6 g of carbs ( 24 ).

They are usually served with a variety of sauces for dipping. They are not necessarily keto friendly as deep frying is a high-fat cooking technique, though you can make a keto-friendly alternative by baking the chicken wings with a coating of olive oil and spices.

Buffalo wings and boneless wings are two of my favorite appetizers to order when dining out. At many restaurants, the wings are already low carb and gluten free. As long as they aren't dredging the wings in flour before frying, you are usually in the clear.

Frank's RedHot® Buffalo Sauce is one of the most popular sauces for making buffalo wings. Heat-seeking keto eaters will be pleased to learn that this sauce is 100% keto-friendly. It's zero carbs and zero calories. It doesn't provide much in terms of nutrients, but it provides plenty in terms of taste.