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Keto BBQ Chicken Wings Recipe

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Crispy, oven-baked keto BBQ chicken wings with a sugar-free homemade sauce. They’re full of flavor, low in carbs, and easy to make at home, perfect for parties, meal prep, or game day.

Ingredients

Scale

For the Wings:

  • 2.5 to 3 lbs chicken wings

  • 1 tbsp baking powder (aluminum-free)

  • 1 tsp salt

  • 1 tsp garlic powder

  • ½ tsp black pepper

  • ½ tsp smoked paprika

For the BBQ Sauce:

  • 1 cup tomato paste (no sugar added)

  • ¼ cup apple cider vinegar

  • ¼ cup water

  • 2 tbsp allulose or erythritol

  • 1 tbsp Worcestershire sauce

  • 1 tsp garlic powder

  • ½ tsp onion powder

  • ½ tsp smoked paprika

  • ½ tsp mustard powder

  • 1 tsp liquid smoke (optional)

  • Salt to taste

  • Chili flakes (optional, for heat)

Instructions

  1. Preheat oven to 250°F (120°C).

  2. Pat the wings dry with paper towels.

  3. Toss wings with baking powder, salt, garlic powder, black pepper, and smoked paprika.

  4. Place wings on a wire rack over a baking sheet.

  5. Bake at 250°F for 30 minutes (helps dry out skin).

  6. Increase oven to 425°F (220°C) and bake for 40–45 minutes more, flipping halfway.

  7. While wings bake, make the BBQ sauce. Mix all sauce ingredients in a pot. Simmer on low for 10–15 minutes, stirring often.

  8. Taste the sauce and adjust sweetness, salt, or spice.

  9. When wings are golden and crispy, toss them in the warm BBQ sauce.

  10. Optional: Return sauced wings to oven for 5–10 minutes to caramelize.

Notes

  • Sauce can be made 3–5 days ahead and kept in the fridge.

  • Air fryer option: Cook wings at 400°F for 25 minutes, shake halfway.

  • For extra smoky flavor, finish wings on the grill.

  • Always double-check ingredients for hidden sugar.

Nutrition

Find it online: https://www.wellnesswarrior.org/keto-bbq-chicken-wings/