Keto Hot Wings

I’m literally obsessed with hot wings. I eat wings (maybe) 2-3x a week. No joke. I love the combination of hot sauce and bleu cheese. One of the main reasons I can survive the Keto Lifestyle is because wings are easily made low-carb. I’ve tried vegetarian/vegan versions (aka cauliflower wings) and they’re great too! If you’re not a fan of bone-in wings, you can always do this with boneless chicken thighs or even chicken tenderloin (remember: not as much fat then without chicken skin). I’ve even topped this sauce on a salad because it’s so tasty.

Ever since starting Keto I’ve had to avoid ordering wings at my favorite restaurants because I’ve found that a lot of recipes call for honey, or brown sugar to help subside the heat of the hot sauce. While that certainly tastes delicious, it is not low-carb. I love to pan fry my wings, but everything changed when I started using an air fryer! I love that thing. It’s so easy to cook up wings and saves me from a messy(er) kitchen. I recommend getting one, even a small one, to use for a perfectly crispy batch of wings, among other things. If you decide to pan-fry, you have the added benefit of cooking these in bacon fat (always a good idea for Keto dieters)!

My recipe can be modified to fit your taste buds. The one I’m posting about is just my favorite, my go-to. You can choose to go with a milder sauce, or maybe no sauce?

Keto Hot Wing Sauce (12 wings)

I like to have fun with my sauces and add minced garlic and/or parmesan. If you’re looking for a milder flavor, I suggest just adding low-carb ranch or bleu cheese dressing!

Yields: 2 cups

  • 2 cups favorite hot sauce
  • 4 tbsp butter
  • 1 tsp paprika
  • 1 tsp garlic powder
  • dash of cumin
  • dash of chili powder
  1. Heat small sauce pan over low-med heat
  2. Add butter to melt
  3. Add dry seasonings
  4. Add hot sauce
  5. Stir until combined
  6. Turn to Low, keep stirring to keep even consistency (while cooking wings)
  • Preparation time: 3 minutes
  • Cook time: 15 minutes
  • Total time: 18 minutes

Chicken Wings (air frying recipe)

Yields: 2 servings

  • 1lb raw chicken wings, thawed
  1. Turn Air fryer to 400 degrees
  2. Add chicken wings to basket, all faced down to get even-crispness
  3. Cook for 15 minutes, flip wings
  4. Cook for additional 15-20 minutes
  5. Add wings to large mixing bowl, pour over Keto Hot Sauce
  6. Mix well
  7. Cool for 5 minutes and serve
  • Preparation time: 5 minutes
  • Cook time: 30 minutes
  • Total time: 35 minutes


  • Fat: 12 grams
  • Carbs: 3 grams
  • Protein: 18 grams

Chicken Wings (pan fry recipe)

  • 1 lb raw chicken wings, thawed
  • 2 tbsp butter, coconut oil, or ghee
  1. Heat a large frying pan over medium heat
  2. Add butter, oil, or ghee and spread evenly on pan
  3. Add wings and fry on one side for 6-8 minutes or until desired crispiness or until golden brown
  4. Use tongs to flip over and cook for additional 5-7 minutes
  5. Remove from pan and add to large mixing bowl
  6. Add Keto Wing Sauce and mix evenly
  7. Cool for 5 minutes and serve


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