Keto Garlic Parmesan Wings (Baked)

  • Author: Carmella
  • Prep Time: 10
  • Cook Time: 50
  • Total Time: 1 hour
  • Yield: 4 1x
  • Category: Poultry


These garlic parmesan wings are incredibly crispy without the use of any flour of any kind. These wings are pretty hands off since they bake in the oven. Coat them in a buttery garlic Parmesan sauce.



For the Wings

  1. 1 lb chicken wings, cut into segments with the tips removed
  2. 2 tsp baking powder
  3. 1/4 tsp salt

For the Garlic Parmesan Sauce

  1. 3 tbs unsalted butter
  2. 1 tsp chopped garlic
  3. 1/8 tsp onion powder
  4. 1/8 tsp salt
  5. red pepper flake, to taste
  6. 1/4 cup grated parmesan


  • Prepare a baking sheet with aluminum foil on the bottom and a baking rack on top. Set aside and preheat your oven to 300 degrees.
  • Pat your chicken as dry as you can possibly get it using paper towels. Add wings to a clean dry bowl.
  • Sprinkle baking powder and salt over the chicken wings and toss to coat. Arrange in a single layer on your prepared baking sheet, making sure not to allow the wings to touch each other. The more room in between the better, as this will allow the warm oven air to move all around the wing. Use two baking sheets if necessary.
  • Sanitize your cooking space, including the counters, sink, and faucet handle. You never know where those little germies are going to hide.
  • Bake in the oven for 30 minutes on 300 degrees to allow the fat to render. After 30 minutes increase the oven temperature to 450 degrees, leaving the wings inside the oven the entire time. Bake for an additional 20-30 minutes, until your desired crispiness.
  • While the chicken is baking for the final 20 minutes, melt butter in a small saucepan or skillet over medium heat. Add chopped garlic and other spices and let simmer for about 2 minutes, until the garlic becomes fragrant. Remove from the heat, add cheese, and set aside.
  • Once the wings are done to your liking and read at least 165 degrees when checked with a meat thermometer, remove from the oven and toss in a bowl with the garlic Parmesan sauce.


Want to kick these up to levels unknown? After tossing in the garlic Parmesan butter sauce, put them back in the oven for about 5-10 minutes.


  • Calories: 302
  • Fat: 22
  • Carbohydrates: 5
  • Protein: 21

Keywords: chicken, low carb, keto, gluten free