Irresistible Keto Garlic Parmesan Chicken Wings in 45 Minutes

Let me tell you about my absolute favorite keto party trick – these garlic parmesan chicken wings that’ll make you forget they’re low-carb! I’ve been making this recipe for years, ever since my sister (bless her heart) declared she was cutting sugar but still wanted game day snacks. The secret? That crispy skin baked to perfection, then tossed in a buttery garlic-parm sauce that’s naturally sugar-free. Trust me, nobody will guess these wings are keto-friendly when they’re fighting over the last piece. The aroma alone – garlic sizzling in butter with that nutty parmesan – will have your whole kitchen smelling like an Italian bistro. Best part? They come together faster than you can say “pass me another napkin!”

Why You’ll Love These Keto Garlic Parmesan Chicken Wings

These wings are my go-to for a reason! Here’s why you’ll be obsessed:

• Crispy magic: That perfect golden crunch without deep frying (oven does all the work!)
• Zero sugar, all flavor: The garlic-parm sauce hits every savory note without a drop of sweetener
• Weeknight easy: From fridge to table in under an hour – even my teenager can make these
• Keto superstar: Just 2g net carbs per serving means you can lick your fingers guilt-free

Seriously, I’ve converted carb-lovers with these. They’re that good.

Ingredients for Keto Garlic Parmesan Chicken Wings

Gather these simple ingredients – I promise you probably have most in your kitchen already! The key is using fresh garlic and properly grated parmesan (none of that powdery stuff from the green can, okay?). Here’s what you’ll need:

• 2 lbs chicken wings – I like the whole wing with tips removed, but drumettes work too
• 1 tbsp olive oil – Just enough to help those seasonings stick
• 1 tsp salt – Kosher salt is my go-to for even coating
• 1 tsp black pepper – Freshly cracked adds the best flavor
• 1 tsp garlic powder – Double garlic? Always yes!
• 1/2 cup grated parmesan cheese – The good stuff from the deli section
• 3 cloves garlic, minced – About 1 tbsp if you’re lazy like me sometimes
• 2 tbsp butter, melted – Real butter only, please!
• 1 tbsp fresh parsley, chopped – For that pretty green finish

See? Nothing crazy – just real food that makes magic happen. Now let’s get cooking!

Equipment You’ll Need

No fancy gadgets required here—just the basics you likely already have:

• Baking sheet – A sturdy half-sheet pan works perfectly
• Mixing bowl – Medium-sized for tossing those wings in saucy goodness
• Tongs – For flipping wings without losing crispy skin to a spatula

That’s it! Though I do sometimes use my trusty microplane for fresh parmesan if I’m feeling fancy.

How to Make Keto Garlic Parmesan Chicken Wings

Okay, let’s get to the good part – turning these simple ingredients into crispy, garlicky perfection! Don’t worry, I’ll walk you through each step like I’m right there in the kitchen with you (and yes, I might lick my fingers while typing this).

Step 1: Prep the Wings

First things first – pat those wings dry with paper towels. Trust me, this is the secret to extra crispiness! Toss them in a big bowl with the olive oil, salt, pepper, and garlic powder until they’re evenly coated. Arrange them in a single layer on your baking sheet – no overlapping! – so they crisp up evenly. I learned this the hard way after a batch of soggy wings years ago.

Step 2: Bake to Crispy Perfection

Pop them into your preheated 400°F oven and set your timer for 20 minutes. When it dings, grab those tongs and flip each wing – this ensures golden crispness on both sides. Bake another 20-25 minutes until they’re deeply golden and crispy. Want that extra crunch? Broil for 2-3 minutes at the end (but watch closely – they can burn fast!).

Step 3: Make the Garlic Parmesan Sauce

While the wings bake, melt your butter in a small bowl. Stir in the minced garlic – the smell alone will make your stomach growl! Let it sit for a minute to mellow the raw garlic bite, then mix in the grated parmesan. Pro tip: If your cheese clumps, just give it another stir – the warmth from the butter will smooth it out.

Step 4: Coat and Serve

Transfer your crispy wings to a clean bowl (leave the baking sheet behind – we don’t want extra oil in our sauce!). Pour that glorious garlic parmesan mixture over top and gently toss until every wing is perfectly coated. Sprinkle with fresh parsley for color, then serve immediately while they’re piping hot. Warning: These disappear FAST, so I always make extra!

Tips for Perfect Keto Garlic Parmesan Chicken Wings

After making these wings more times than I can count, here are my hard-won secrets:

• Broiler boost: That last 2-minute broil transforms good wings into legendary crispy wings – just don’t walk away!
• Fresh is best: Jarred minced garlic can’t compete with the flavor punch of fresh cloves (I use my garlic press when lazy).
• Doneness test: Wings are ready when juices run clear and skin crackles when tapped – no pink allowed!
• Sauce timing: Make the garlic butter sauce right before serving so the parmesan stays melty and perfect.

Follow these tips and you’ll be the keto wing master in no time!

Serving Suggestions

These wings shine on their own, but I love pairing them with cool celery sticks and a side of creamy keto ranch or blue cheese dip. For game day, add some spicy pickled veggies – the tang cuts through that rich garlic parm perfectly!

Storage and Reheating

Leftovers? (Rare in my house!) Store cooled wings in an airtight container for up to 3 days. To revive that crispy magic, reheat in a 350°F oven or air fryer for 5-7 minutes – microwaving makes them sad and soggy. Pro tip: Sprinkle a little extra parmesan before reheating for bonus flavor!

Nutritional Information

Just so you know – these numbers are estimates (your exact ingredients may vary slightly). Per serving, you’re looking at:

• 320 calories – Mostly from that good healthy fat!
• 24g fat – Hello, satiety!
• 25g protein – Perfect for keeping those muscles happy
• 0g sugar – That’s right, none!

Keto gold right here, folks. Enjoy every guilt-free bite!

FAQs About Keto Garlic Parmesan Chicken Wings

Got questions? I’ve got answers from years of wing-making adventures (and a few happy accidents!). Here are the things people ask me most:

Can I make these in an air fryer?
Absolutely! Air fry at 400°F for 20-25 minutes, shaking the basket halfway. They come out extra crispy – just reduce the sauce quantity slightly since air fryer wings are less greasy.

Is there a dairy-free option?
For my lactose-free friends, try nutritional yeast instead of parmesan and ghee or olive oil instead of butter. The flavor’s different but still delicious!

Can I prep these ahead?
You can season the wings up to 8 hours before baking (keep them chilled). But make the sauce fresh – garlic gets bitter if it sits too long.

Why are my wings soggy?
Three likely culprits: overcrowded pan (they steam instead of crisp), not patting them dry first, or skipping the flip halfway. I’ve made all these mistakes so you don’t have to!

Ready to Make These Keto Wings?

Alright, wing warrior – your turn! Whip up a batch tonight and tell me how they turn out. I live for your crispy success stories (and might just steal your improvements!).

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