Chicken wings are a game day staple (or any party when you want to save on utensils!). With that said, most traditional chicken wings are either deep-fried or breaded (and then deep-fried) and tossed in a combination of butter, hot sauce and vinegar. To top it all off they’re usually paired with a high-calorie dipping sauce that is too good to pass up. We know!


So, today we’re bringing you this restaurant favorite with the Keto diet in mind. They’re oven-baked and super crispy (even though they aren’t deep-fried!) thanks to the secret ingredient – baking powder. Pair them with a keto-friendly take on the traditional sauce (which uses either grass-fed butter or coconut oil depending on your dairy intake), celery sticks or cauliflower florets and you’re set for your next party! Ready to wing it?


What you need:

For the wings:

  • 4 pounds chicken wings and drumsticks
  • 2 tablespoons baking powder
  • 1 tablespoon salt
  • 1 teaspoon black pepper

For the Keto-Friendly Sauce:

  • 1/2 cup Frank's RedHot sauce
  • 1/2 cup grass-fed butter or refined coconut oil if dairy free


What you do:

For the Wings:

  1. Preheat oven to 250 F. Position one oven rack at the top of the oven and the second rack at the bottom.
  2. Place wings in a large mixing bowl.  Mix in baking powder, salt and pepper until well coated.
  3. While oven is preheating, place your coated chicken wings onto a baking tray fitted with a wire baking rack so that the air can circulate and crisp up the chicken wings.
  4. Place trays into preheated oven to render off some of the fat from the wings. Bake for 25 minutes. Switch positions of bottom and top baking trays and flip wings.
  5. Turn oven temperature up to 425 F. Bake for another 40 minutes. Switch bottom and top baking trays and bake for another 30 - 35 minutes until you reach desired crispness.


For the Wing Sauce:

  1. Whisk together Frank's RedHot Original Hot sauce and butter or oil, until fully mixed.
  2. Add crispy chicken wings and toss in the sauce. Serve with celery.


Thanks to the Healing Spoon for this delicious take on a party pleaser!