Mouthwatering Keto Marinated Chicken Wings Recipe: Crispy, Healthy and Easy-to-Make

Discover the Ultimate Keto Marinated Chicken Wings Recipe

Welcome to a flavor-packed journey tailored for the keto enthusiast! If you’re on the hunt for a dish that aligns with your low-carb, high-fat dietary regimen without skimping on taste, look no further. Our Keto Marinated Chicken Wings Recipe is a culinary delight that promises to tantalize your taste buds while keeping your macros in check. Perfectly seasoned and marinated for maximum flavor, these wings are not just another keto-friendly meal; they’re a testament to how delicious keto eating can be. Dive into this recipe and prepare to be amazed by the succulent, crispy wings that await you.

The Story Behind These Irresistible Keto Chicken Wings

There’s something inherently comforting about a plate of savory chicken wings, and when you’re following a keto diet, this classic comfort food can still be a part of your menu. The inspiration for this marinated chicken wings recipe stems from the desire to create a dish that’s both indulgent and compliant with a ketogenic lifestyle. By selecting the right ingredients and employing a meticulous marinating process, we’ve crafted a recipe that’s low in carbs but high in the fats and proteins needed to sustain your energy levels and keep you in ketosis. The blend of aromatic spices and herbs not only infuses the wings with bold flavors but also adds a negligible amount of carbohydrates, ensuring that every bite is as keto-friendly as it is delicious.

Mastering the Art of Keto Chicken Wings

  1. Preparation is Key: Begin with the freshest chicken wings you can find and take the time to wash and pat them dry. This initial step is crucial for achieving that desirable crispy skin once baked. Remember, moisture is the enemy of crispiness!
  2. Marinade Magic: The secret to these wings’ incredible taste lies in the marinade. Don’t rush this step; allow the wings to soak up all the flavors for at least 2 hours, though overnight marination will yield the most robust taste profile.
  3. Optimal Cooking Setup: Using a wire rack over a baking sheet isn’t just a suggestion; it’s a game-changer. This allows air to circulate around the wings, cooking them evenly and helping the skin render and crisp up beautifully.
  4. Patience Pays Off: Resist the temptation to turn the wings too early. Give them time to develop a golden crust before flipping. And remember, the internal temperature is the true indicator of doneness, not just the color!

Variations to Spice Up Your Keto Chicken Wings

Buffalo Style Wings

For a spicy kick, toss the baked wings in a keto-friendly buffalo sauce made with hot sauce and melted butter. Serve with a side of blue cheese dressing for a classic combo.

Garlic Parmesan Wings

After baking, sprinkle the wings with a generous amount of grated Parmesan and minced garlic, then return them to the oven for a few minutes until the cheese melts and the garlic is fragrant.

Lemon Herb Wings

For a zesty twist, add lemon zest and a mix of chopped fresh herbs like rosemary, thyme, and parsley to the marinade. It’s a refreshing variation that’s perfect for summer.

Substitutions for Your Keto Chicken Wings

Understanding that everyone’s pantry is different, here are some easy substitutions you can make to ensure this recipe fits within your available ingredients:

Oil Swap: If olive oil isn’t your preference or you’re out, avocado oil is a fantastic keto-friendly alternative with a high smoke point, making it great for baking.

Vinegar Variations: No apple cider vinegar? White wine vinegar or even lemon juice can provide the acidic component necessary for the marinade.

Herb Flexibility: Fresh herbs are wonderful but not always on hand. Feel free to use dried herbs, but remember the ratio: one teaspoon dried for one tablespoon fresh.

Frequently Asked Questions

Can I use frozen chicken wings for this recipe? Yes, but ensure they’re fully thawed and patted dry to avoid excess moisture affecting the crispiness.

How can I store leftovers? Store them in an airtight container in the fridge, and they’ll be good for 3-4 days. Reheat in the oven to maintain crispiness.

Is it possible to make these wings in an air fryer? Absolutely! The air fryer is excellent for achieving a crispy texture. Cook at 380°F for about 20-25 minutes, flipping halfway through.

Can I grill these wings instead of baking? Grilling is a great option for a smoky flavor. Just be sure to keep an eye on them to prevent charring.

Are these wings spicy? The cayenne pepper adds a bit of heat, but you can adjust the amount to your taste preference.

Keto Marinated Chicken Wings Prep

Keto Marinated Chicken Wings Marinating

Keto Marinated Chicken Wings Ready to Serve

Recipe Crafted by Lorcan O’Connor


Indulge in the mouth-watering flavors of our Keto Marinated Chicken Wings, perfect for a low-carb lifestyle. These wings are soaked in a savory blend of spices and herbs, ensuring every bite is packed with taste without compromising your dietary needs. They are crispy on the outside, juicy on the inside, and guaranteed to be a hit at any gathering or a cozy night in.

Prep Time

15 minutes



Cook Time

45 minutes


  • 2 lbs of chicken wings (about 16 wings) (0.9 kg)
  • 1/4 cup olive oil (60 ml)
  • 2 tablespoons apple cider vinegar (30 ml)
  • 3 cloves of garlic, minced
  • 1 tablespoon smoked paprika (6.8 grams)
  • 1 teaspoon ground cumin (2.6 grams)
  • 1/2 teaspoon cayenne pepper (1.5 grams)
  • 1/2 teaspoon sea salt (2.5 grams)
  • 1/4 teaspoon ground black pepper (0.6 grams)
  • 1 tablespoon fresh lemon juice (15 ml)
  • 1 teaspoon dried oregano (1 gram)


  1. Begin by thoroughly washing the chicken wings and patting them dry with paper towels. This will help the marinade to adhere better and also ensure a crispier skin when cooked.
  2. In a mixing bowl, combine the olive oil, apple cider vinegar, minced garlic, smoked paprika, ground cumin, cayenne pepper, sea salt, ground black pepper, fresh lemon juice, and dried oregano. Whisk these ingredients together to create a homogenous marinade.
  3. Place the chicken wings in a large resealable bag or a container with a lid. Pour the marinade over the wings, making sure each wing is well-coated. Seal the bag or container and refrigerate for at least 2 hours, or overnight for best results, to allow the flavors to penetrate the meat.
  4. Preheat your oven to 375°F (190°C). Line a baking sheet with aluminum foil and place a wire rack on top. This setup will help the heat circulate around the wings and achieve a crispy texture.
  5. Arrange the marinated chicken wings on the wire rack, ensuring they are not touching each other for even cooking. Discard any leftover marinade.
  6. Bake the wings in the preheated oven for 45 minutes, or until they are golden brown and the internal temperature reaches 165°F (74°C).
  7. Once cooked, remove the wings from the oven and let them rest for a few minutes before serving. This allows the juices to redistribute, ensuring moist and flavorful wings.




560 kcal per serving


1 g per serving

Net Carbs

1 g per serving


48 g per serving


30 g per serving


Lorcan O’Connor