Crispy Keto Garlic Parmesan Wings – The Only Recipe You’ll Ever Need

If you’ve ever had a plate of garlic parmesan wings at a restaurant and thought, I could eat these every day, then you’re in the right place. This recipe gives you all the crispy, cheesy, garlicky goodness without the carbs that come from breading or sugary sauces. Perfect for game nights, lazy Sundays, or when you just want something ridiculously tasty without wrecking your keto goals.

And let’s be honest—who doesn’t love wings? They’re easy to make, full of flavor, and perfect for dipping, dunking, or just eating straight off the bone.

Why These Wings Are Special

A lot of wing recipes either fry them in flour or coat them in sauces packed with hidden sugars. Not this one. These keto garlic parmesan wings come out extra crispy without any flour, thanks to a little trick with baking powder. The parmesan and garlic butter coating gives them that perfect bite—savory, buttery, and just the right amount of cheesy.

Whether you’re already deep into keto or just want a healthier version of your favorite wings, this recipe will hit the spot.

What You’ll Need

The ingredients are super simple, and you might already have most of them in your kitchen:

For the Wings:

• 2 lbs (about 20) chicken wings, split into flats and drumettes
• 1 tablespoon baking powder (NOT baking soda)
• 1 teaspoon salt
• 1 teaspoon black pepper
• 1 teaspoon garlic powder

For the Garlic Parmesan Sauce:

• 4 tablespoons butter, melted
• 4 cloves garlic, minced
• ½ cup grated parmesan cheese (the good kind, not the powdered stuff)
• 1 tablespoon fresh parsley, chopped (optional, but makes it look fancy)
• ½ teaspoon red pepper flakes (optional for a little kick)

Step-By-Step Instructions

1. Dry the Wings Like Your Life Depends on It

If you want crispy wings, moisture is the enemy. Take a few paper towels and press down on the wings to soak up as much water as possible. The drier they are, the better they’ll crisp up in the oven.

2. Coat with Baking Powder and Seasonings

Put the wings in a large bowl and sprinkle the baking powder over them. Toss them around until they’re evenly coated. Add the salt, pepper, and garlic powder, then toss again. The baking powder helps create that golden, crispy skin that you usually only get from deep frying.

3. Bake Until Perfectly Crispy

Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or foil and place a wire rack on top. Arrange the wings in a single layer. The wire rack helps air circulate around the wings, making them crispier.

Bake for 45-50 minutes, flipping them halfway through. When they’re done, they should be golden brown with a crunchy skin. If you want them even crispier, you can leave them under the broiler for 2-3 minutes, but keep an eye on them so they don’t burn.

4. Make the Garlic Parmesan Sauce

While the wings are baking, melt the butter in a small saucepan over medium heat. Add the minced garlic and let it cook for about 30 seconds until fragrant. Turn off the heat and stir in the parmesan cheese, parsley, and red pepper flakes if you’re using them.

5. Coat the Wings

When the wings are out of the oven, immediately toss them in the garlic parmesan sauce. The heat helps the sauce cling to them. Make sure each wing gets a generous coating.

Tips for Extra Crispy Wings

• Don’t skip the baking powder – It’s the secret to getting that crunchy skin without frying.
• Give them space – If the wings are too close together on the pan, they’ll steam instead of crisping up.
• Use a wire rack – It allows heat to circulate around the wings, cooking them evenly.
• Broil at the end – For restaurant-level crispiness, broil them for a couple of minutes.

Dipping Sauce Ideas

What’s a plate of wings without a good dipping sauce? Here are some keto-friendly options:

• Ranch Dressing – Classic and creamy, perfect for cooling down spicy wings.
• Blue Cheese Dressing – If you love a strong, tangy flavor, this is the one.
• Keto Garlic Aioli – Mix mayonnaise with a little garlic and lemon juice for a rich, garlicky dip.

What to Serve with Keto Garlic Parmesan Wings

Wings are amazing on their own, but if you want a full meal, here are some low-carb sides that go perfectly:

• Cauliflower Mash – A creamy, buttery alternative to mashed potatoes.
• Zucchini Fries – Crispy, crunchy, and perfect for dipping.
• Avocado Salad – Light, fresh, and balances out the richness of the wings.

Can You Air Fry These Wings?

Absolutely! If you want to use an air fryer, here’s what to do:

• Preheat the air fryer to 400°F (200°C).
• Place the wings in a single layer and cook for 20-25 minutes, shaking the basket halfway through.
• Toss in the garlic parmesan sauce and serve.

They come out just as crispy, but you’ll cut down on cooking time!

Storing and Reheating

If you somehow have leftovers (unlikely, but let’s pretend), here’s how to store and reheat them:

• Fridge: Store in an airtight container for up to 3 days.
• Freezer: Place in a single layer on a baking sheet, freeze, then transfer to a bag for up to 3 months.
• Reheat: Bake at 375°F (190°C) for about 10 minutes or air fry at 380°F (195°C) for 5-7 minutes.

Avoid microwaving unless you like soggy wings.

Conclusion

These keto garlic parmesan wings are everything you want in a wing—crispy, flavorful, and downright addicting. No need for flour, no need for deep frying, just simple ingredients and an easy method that gives you the best results every time.

Perfect for meal prep, game day, or just a regular Tuesday when you need something delicious. Give them a try and watch them disappear from the plate in minutes.

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