These delicious Crispy Baked Barbecue Wings are not only amazingly tasty, but they are a keto chicken wing recipe, too! These wings are low carb and the homemade bbq sauce is keto friendly as well! This Keto BBQ Chicken Wing Recipe will become your go to for when you want delicious wings but still want to stay on track!
Easy Baked Wings Recipe
The Big Game is coming up this weekend and whether or not your team is playing, you can still eat well! These wings are baked until crispy and then dunked in a healthy homemade bbq sauce. Store bought bbq sauces are convenient but they have SO much sugar in them! You can save so many grams of sugar by making your own sauce!
Homemade Chicken Wings seems intimidating, but they are really easy. I am always craving wings, but the deep fried greasy version from our local bar are so bad for you. Definitely not something I can eat weekly!
Keto Chicken Wings
Even though these wings aren’t breaded, they are still crispy! How to make crispy baked wings? Well there are two options. I have tried a baking soda method that crisps the skin, but this method is to first sear the wings in a cast iron pan. You get a beautiful golden brown sear on the chicken before baking. This also adds lots of flavor! If you don’t have a cast iron pan, use a heavy bottomed cast iron enamel pan.
Keto BBQ Sauce Recipe
If you haven’t made homemade bbq sauce before then you need to try this easy recipe. Most of the ingredients are probably already in your pantry! To make this recipe keto, you can use brown sugar stevia or brown sugar monk fruit. If you don’t mind a little sugar, you can use regular brown sugar.
I used soy sauce in this recipe, but if you are avoiding soy or gluten, you can substitute with coconut aminos.
If you want crispy baked wings but don’t love barbecue sauce, you can follow this recipe and substitute buffalo wing sauce. The easiest homemade buffalo wing sauces involves only two ingredients- butter and hot sauce, preferably Frank’s Red Hot. Melt 1/2 stick butter and mix in 1 cup of Red Hot.
I have so many appetizer recipes perfect for watching football! Try any of these if you have guests coming or you just want a feast for your family!
Crispy Baked Barbecue Wings
These delicious Keto Baked BBQ Wings are so good that you will never know they are light on calories and sugar!
- 2 lb chicken wings
- 2 Tablespoons oil as needed
- 6 oz Tomato Paste
- 1/2 cup Water as needed
- 3 Tablespoons Apple Cider Vinegar
- 2 Tablespoons brown sugar Stevia <-- can use brown sugar monkfruit
- 1/2 Tablespoon coconut aminos <-- can use soy sauce
- 1 Tablespoon Worchestershire sauce
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon chipotle powder
- 1 teaspoon paprika
- Salt and pepper to taste
- 1 1/2 Tablespoons butter
Preheat oven to 425F
Line a cookie sheet with parchment paper or a silicone baking mat. Set aside.
Place 1 Tablespoon of oil in a cast iron skillet over medium heat.
Pat the chicken wings dry and add in batches to the skillet.
Pan sear the chicken wings on each side until golden brown, about 2-3 minutes per side. You're not cooking the wings in the skillet, just searing them.
Remove the chicken wings to the prepared cookie sheet.
Bake chicken wings for 15-20 minutes, until an inserted meat thermometer reads 165F.
Place the chicken wings in a bowl and pour in 2-3 Tablespoons of the BBQ sauce, as desired.
Toss the chicken wings until fully coated. Serve warm.
Combine tomato paste and water in a saucepan over medium heat. Whisk until combined.
Whisk in all remaining ingredients, except for the butter.
Bring mixture to a simmer, then reduce heat to low for 2 more minutes.
Remove from heat and whisk in butter.
Note: sauce recipe makes just over 1 cup of sauce.