Keto crispy baked chicken wings (without baking powder)

Your quest for the ultimate keto buffalo wings might just hit the jackpot with this crispy oven-baked chicken wings recipe – a dream for your low-carb lifestyle, sans baking powder, and accompanied by a homemade, low-carb blue cheese dressing. Whip these up on game days, and your pals won’t suspect they’re indulging in low-carb delights.

I’m personally crafting my blue cheese dressing for this, but hey, store-bought works too. I’ve learned that keeping control over what I eat involves using top-notch ingredients and creating my own when time allows. The keto journey for me extends beyond net carbs; a clean keto diet has notably tamed my arthritis and gout.

Now, why opt for oven cooking over the deep fryer?

  1. Minimal oil, minimal mess.
  2. Less cleanup hassle.
  3. No extra calories from oil.

Plus, with no breading in our keto buffalo chicken wings, carbs practically vanish. The buffalo sauce brings in a mere gram, balanced by a gram of fiber, making it a zero-net-carb wonder. Ready to savor the flavor without the guilt?

Mayo ingredients on a table

The kickoff for our delectable blue cheese dressing adventure is crafting a luxuriously thick mayonnaise. You can either whip up your own (I’ve got you covered with a fantastic recipe) or opt for a quality store-bought mayo if you’re short on time.


In homemade mayonnaise, the type of oil used can vary based on personal preference and dietary considerations. Common oils for making mayonnaise include:

  1. Light Olive Oil: This is a popular choice due to its mild flavor. Extra virgin olive oil can be used but might impart a stronger taste.
  2. Avocado Oil: Known for its neutral taste and health benefits, avocado oil is another excellent option.
  3. Grapeseed Oil: It has a light flavor and works well for creating a smooth mayonnaise.
  4. Canola Oil: With its mild taste, canola oil is often used in homemade mayo.
  5. Safflower Oil: This oil has a neutral flavor and is suitable for mayo.

When making your own mayonnaise, feel free to experiment with different oils to find the flavor profile that you enjoy the most.

Egg yolks contain lecithin, a natural emulsifier. Emulsification is the process of combining two liquids that don’t normally mix, like oil and water. The lecithin in egg yolks helps stabilize and emulsify the oil and vinegar or lemon juice in mayonnaise, creating a smooth and creamy texture.

Dijon mustard: Mustard contains natural emulsifiers, which can help stabilize the mixture and improve the emulsification of oil and other liquids. This is beneficial for creating a smooth and stable mayonnaise.

Apple cider vinegar: The acidity of apple cider vinegar is crucial for balancing the richness of the oil and egg yolks in mayonnaise. It provides a bright and refreshing contrast, preventing the mayonnaise from becoming overly heavy or greasy.

Salt: is a fundamental seasoning that enhances the overall flavor of the mayonnaise. It helps balance the sweetness, acidity, and richness of the other ingredients, contributing to a more well-rounded and appetizing taste.

Finished may in a container

Pop all your mayo ingredients into a tall container, then wield your immersion blender like a kitchen superhero. Dive it all the way to the bottom and crank up the speed to high. Keep it snug at the bottom until the magic begins – you’ll start to see that luscious mayo forming. Now, slowly lift and lower the blender to ensure every bit gets cozy together. Voilà! You’ve just whipped up a velvety, thick mayo. Kitchen triumph unlocked!

Blue cheese dressing ingredients in a measuring cup.

For the perfect dip to complement your keto chicken wing masterpiece, take your mayo and jazz it up by adding sour cream, blue cheese crumbles, and a hint of white pepper. Give it a good stir until everything blends harmoniously, then transfer the creamy goodness into an airtight container and let it chill in the fridge. As the flavors meld together, you’ll end up with the absolute best dip to elevate your keto chicken wing experience. Get ready to dip into deliciousness!

Seasoned wings in a bowl

I personally enjoy the process of buying whole wings and doing the cutting myself. A sharp knife works wonders in dividing them into three sections: the drumette, the flat, and the tip. I stash away the tips in the freezer for future chicken stock adventures. Of course, for a time-saving option, you can snag pre-cut wing sections.

Once they’re sliced and diced, it’s essential to pat them down with a paper towel, ensuring that a delightful dry surface crucial for crispy skin. When it comes to seasoning, simplicity reigns in my kitchen – a sprinkle of salt, black pepper, and garlic powder does the trick. Yet, the culinary world is your oyster, so don’t shy away from experimenting with onion powder, cayenne pepper, or even a zesty lemon pepper twist.

While not obligatory, I prefer to let them chill in the fridge for a bit before the cooking extravaganza. Yes, this step can be tackled a few hours ahead if you’re planning ahead.

Now, here’s a tip: I’ve dabbled with baking powder in the past, but I’ve found it’s not a must. Same goes for adding oil or cooking spray – not necessary, but feel free to spice things up as you like!

Seasoned wings on an oven tray

Achieving that perfect crispiness in wings is all about creating a dry surface and maximizing airflow. Lucky for me, my new oven has an air fryer mode, complete with a handy air fryer basket. But no worries if you don’t have that – simply use a wire rack on a baking sheet lined with parchment paper. To amp up the airflow, make sure there’s some breathing room between each wing piece. Crispy perfection awaits!

Hot sauce and butter in a ramikin

For the sauce on these hot wings, I like to keep it delightfully uncomplicated. It’s a mix of melted butter and Frank’s hot sauce, the classic buffalo wing combo. Of course, don’t hesitate to switch it up with your favorite hot sauce if you’re feeling adventurous. Spice it up just the way you love!

Cooked wings on a wire rack

I opted for the convection mode at 400°F for an hour when cooking mine. If a convection oven isn’t available, you can go for 425°F for the same duration. Keep in mind, that cooking times may fluctuate depending on your oven. To achieve that perfect crispy chicken skin, keep an eye out for a nice golden brown color and the skin gently pulling away from the bone at the joint.

And for that assurance of doneness, make sure the internal temperature reaches a safe 165°F.

Wings in a bowl with sauce.

Once your keto wings have achieved that perfect crispiness, take them out of the oven, transfer them into a spacious bowl, and generously toss them with your preferred sauce. I personally went with about half the sauce, but feel free to pour in as much as your taste buds desire.

Alternatively, for a flavorful twist, whip up some parmesan chicken wings. Melt a bit of butter, mix in some garlic, drizzle it over your wings along with a sprinkle of parmesan cheese, give it a good toss, and get ready to savor the deliciousness!

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

For a classic touch to your crispy keto chicken wings, serve them up with some crunchy celery sticks on the side.

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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