Preparation Time: 20 minutes
Cooking Time: 30 minutes (each side)
Servings: 4
Craving something spicy, crispy, and totally keto-approved? These Spicy Keto Chicken Wings hit the mark with just 1g net carbs per serving and an incredible 60g of protein! Perfect for game nights, parties, or as a guilt-free dinner, these wings are baked until golden and crunchy with a blend of Cajun spices, turmeric, and smoked paprika. No breading, no sugar – just bold flavor and serious crunch.
Chicken wings are naturally high in protein and fat, making them a fantastic fit for a ketogenic lifestyle. Plus, baking them with baking powder (not baking soda!) helps draw out moisture, resulting in a crispy exterior without the need for deep-frying.
Why These Spicy Keto Wings Work
- Only 1g carbs per serving – ultra low-carb and keto-friendly.
- 60g protein – supports satiety, metabolism, and muscle maintenance.
- Oven-baked – no frying needed for crispy results.
- Customizable spice level – turn up the heat or keep it mild!
Ingredients
- 2 lbs chicken wings
- 1 tsp Cajun spice
- 2 tsp smoked paprika
- ½ tsp turmeric
- Salt, to taste
- Black pepper, to taste
- 2 tsp baking powder (aluminum-free recommended)
Instructions
- Preheat your oven to 400°F (200°C).
- Thoroughly pat dry the chicken wings using paper towels. Removing moisture is key to getting that perfect crispy skin.
- In a large bowl, mix the Cajun spice, smoked paprika, turmeric, salt, pepper, and baking powder.
- Add the wings to the bowl and toss until evenly coated with the spice mix.
- Place a wire rack over a baking sheet and arrange the wings in a single layer. If you don’t have a rack, place them directly on the baking sheet lined with parchment paper.
- Bake for 30 minutes on one side. Then flip and bake for an additional 30 minutes until both sides are crispy and golden brown.
- Remove from oven, let cool for a few minutes, and serve with a keto-friendly dipping sauce of your choice – ranch, blue cheese, or sugar-free BBQ.
Nutrition Facts (Per Serving)
- Calories: Approx. 420
- Total Fat: 7g
- Protein: 60g
- Total Carbohydrates: 1g
- Fiber: 0g
- Net Carbs: 1g
Helpful Tips
- For extra crispy wings, let them rest uncovered in the fridge for an hour after seasoning to dry out the skin more.
- Be sure to use baking powder, not baking soda. Baking powder helps raise pH levels, enhancing browning and crispiness.
- Customize your seasoning with cayenne pepper, garlic powder, or a sugar-free buffalo sauce for an extra kick.
Why Baking Powder Works
Baking powder is a trick used by chefs and food scientists to increase the pH level of the chicken skin, which helps the Maillard reaction – the process that browns and crisps up the meat. A study by Serious Eats shows that wings coated in baking powder crisp up better than those baked plain or with oil alone.
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