Keto crispy baked chicken wings (without baking powder)

It might be time to stop your search for the best keto buffalo wings as your search might be over. This crispy oven-baked chicken wings recipe is perfect for your low-carb diet since it is free of baking powder and served with a homemade blue cheese dressing that is low in carbs. If you prepare these low-carb chicken wings on game days, your friends will have no idea you are eating low-carb chicken wings.

I will make my own blue cheese dressing for this recipe, but of course, you can buy your own. I have found that the best way to control what I eat is to use quality ingredients and make my own. I do not make everything but when I have time I do. For me, the keto diet is more than just net carbs. Following a clean keto diet has really helped control my arthritis and gout.

The advantages of cooking wings in the oven over the deep fryer are:

You do not need to dirty up a large amount of oil.

Less mess.

You’re not adding calories from the oil.

Frying without a breading means our keto buffalo chicken wings have practically zero carbs. The buffalo sauce has one gram of carbs but one gram of fiber for zero net grams of carbs.

Mayo ingredients on a table

The first step in making our blue cheese dressing is to make a very thick mayonnaise (or buy mayo).

Oil: Oil is the main ingredient in mayonnaise so use good quality one with minimal flavor. For this recipe, I used avocado oil it is not neutral in flavor like canola. But is better than olive oil. If you are only making mayo add one cup to one and a quarter cups of oil.

Eggs yolks: You need to separate your egg yolks from the whites and let the yolks come up to room temperature.

Dijon mustard: This will help the emulsion of oil and egg yolks hold together.

Apple cider vinegar: An acid is needed to change the PH, this helps to form the emulsion. You can also use lemon juice.

Salt: To keep it from tasting bland.

Finished may in a container

Place all of your mayo ingredients into a tall container. Put your immersion blender all the way to the bottom of the container and turn it on high speed. Hold it on the bottom until you can see mayo forming. Then slowly start to raise it up and low it down to combine all of the ingredients. You should now have a very thick mayo.

Blue cheese dressing ingredients in a measuring cup.

To your mayo add sour cream, blue cheese crumbles, and white pepper. Give it a stir to combine, put it into an airtight container, and place it into the fridge. After the flavors have combined it will be the best dip for this keto chicken wing recipe.

Seasoned wings in a bowl

My personal preference is to buy whole wings and cut them myself. I use a sharp knife and cut them into three sections. The drumette, flat, and the tip. I will freeze the tips and then later use them for making chicken stock. Or save time you can buy wing sections that are already cut up.

After cutting up your wings you should use a paper towel to remove excess moisture. One of the kets to crispy skin is a dry surface. After the wings are dry you can season them. For this, I kept it simple salt, black pepper, and garlic powder. But you should feel free to experiment try some onion powder or to spice things up add some cayenne pepper. Lemon pepper? You have options.

It’s not required but I do like to place them in the fridge for a while before cooking. So yes this step can be done a few hours ahead of time.

I have experimented with using a little baking powder but I have found that it is not necessary. Same with adding oil or cooking spray.

Seasoned wings on an oven tray

For crispy wings, you need a dry surface and maximum airflow. My new oven came with an air fryer basket (yes it has air fryer mode) but you can use a wire rack on a parchment paper-lined baking sheet. For more airflow allow some space between your wing pieces.

Hot sauce and butter in a ramikin

I keep the sauce for these hot wings very simple. It is just melted butter and Franks hot sauce this is the traditional buffalo wing sauce. But you should feel free to use any hot sauce that you like.

Cooked wings on a wire rack

I cooked mine on convection mode at 400F for one hour. If you do not have a convection oven cook at 425F for one hour. Of course, the cooking time will vary depending upon your oven. To ensure crispy chicken skin cook until the skin is nice and brown and the skin starts to pull away from the bone at the joint.

For the wings to be considered done they should be cooked to an internal temperature of 165F.

Wings in a bowl with sauce.

When the keto wings are nice and crispy remove them from the oven place them into a large bowl add some sauce and give them a good toss. I only used about half of the sauce but you can feel free to add as much as you like.

Alternatively, you could make parmesan chicken wings. Melt some butter add some garlic pour that over your wings with parmesan cheese toss and serve.

Cooked wings on a plate with sauce. This is a pin for Pinterest

To keep things traditional with your crispy keto chicken wings you can serve with celery sticks.

Gen at two cloves kitchen has a great recipe for air fryer fingerling potatoes that would be perfect with these wings.

Cooked wings on a plate with dipping sauce

Keto crispy baked chicken wings without baking powder with homemade blue cheese dressing.

Keto crispy baked chicken wings without baking powder with homemade blue cheese dressing.
Prep Time: 30 minutes
Cook Time: 1 hour
Total Time: 1 hour 30 minutes
Course: Appetizer
Cuisine: keto
Keyword: crispy, keto, wings
Servings: 1 servings
Calories: 218kcal
Author: James Strange



  • 6 each chicken wings
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon garlic powder

Buffalo Sauce

  • 3 Tablespoons Franks hot sauce
  • 2 Tablespoons Butter


  • Cut the wings into 3 sections, and save the tips for chicken stock.
    6 each chicken wings
  • Season the wings with salt, pepper, and garlic powder. Let marinate until ready to cook.
    1/4 teaspoon salt, 1/4 teaspoon black pepper, 1/4 teaspoon garlic powder
  • Preheat oven. 400F for a convection oven and 425F for a non-convection oven
  • Place wings on a wire rack and place them into the preheated oven.
  • Cook for 1 hour or until crispy and golden brown.
  • Heat the butter and hot sauce until the butter melts.
    3 Tablespoons Franks hot sauce, 2 Tablespoons Butter
  • Pour some of the sauce over the wings and toss the wings.
  • the wings are now ready to serve


Calories: 218kcal | Carbohydrates: 1g | Protein: 2g | Fat: 24g | Saturated Fat: 15g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 65mg | Sodium: 2146mg | Potassium: 32mg | Fiber: 1g | Sugar: 1g | Vitamin A: 711IU | Vitamin C: 1mg | Calcium: 11mg | Iron: 1mg
Tried this recipe?Mention @james_strange_eats or tag #james_strange_eats
Blue cheese dressing ingredients in a measuring cup.

Blue cheese dressing

Blue cheese dressing for dipping wings.
Prep Time: 15 minutes
Cook Time: 5 minutes
Total Time: 20 minutes
Course: condiment
Cuisine: keto
Keyword: keto, mayo
Servings: 8 servings
Calories: 216kcal
Author: James Strange



  • 2/3 Cup avocado oil
  • 2 each egg yolks
  • 1/4 teaspoon salt
  • 1 Tablespoon Dijon mustard
  • 1 Tablespoon Apple cider vinegar

Blue cheese dip

  • 4 oz sour cream
  • 2 oz blue cheese
  • 1/4 teaspoon white pepper


  • To a container add egg yolks, oil, salt, mustard, and vinegar. Use an immersion blender to form into mayo.
  • To the mayo add sour cream, blue cheese crumbles, and white pepper. Stir to combine.
  • Place into the fridge until ready to use.


Calories: 216kcal | Carbohydrates: 1g | Protein: 2g | Fat: 23g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 14g | Cholesterol: 16mg | Sodium: 179mg | Potassium: 40mg | Fiber: 1g | Sugar: 1g | Vitamin A: 147IU | Vitamin C: 1mg | Calcium: 54mg | Iron: 1mg
Tried this recipe?Mention @james_strange_eats or tag #james_strange_eats
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These are delicious wings James! Nothing like a classic wing with hot sauce and bleu cheese dressing. Yum!

5 stars
Loved the crispy wings- doubled the recipe because I love wings 🤣 The Blue Cheese Dip was tasty – thanks for posting instructions for mayo from scratch as well!

5 stars
This looks delish and thank you for the info on saving the tips for chicken stock!

5 stars
Love chicken wings and these were delicious! The hot sauce goes so well with the wings, as does the blue cheese dressing. I will be making these for every game day.

5 stars
This keto crispy baked chicken looks delicious

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