Miss those days going down to the local pub for wing night? Well, now you can make this yummy, healthy low carb easy-baked teriyaki chicken wings recipe to feed the whole family. Welcome back, chicken wings!
Oh, the 1990s, how I miss you sometimes. Those were the days of nutrition ignorant bliss.
Back then, I used to go with my husband to get wings at least a couple times a month. (Ok, I admit sometimes a couple times every week).
What better ritual than drowning super hot buffalo wings into a cup of soothing blue cheese sauce? And washing it down with a cold sweet tea!
But, over the decades, my taste buds have changed. I no longer enjoy the super spicy hot sauce on my wings or the high-sugar beverages. That's why I came up with these milder baked teriyaki wings, which are perfect for the whole family!
Ingredients Needed For Keto Baked Teriyaki Chicken Wings
These wings taste so authentic, you'll swear you picked them up from your favorite wings place. The good news is, they are low-carb!
Here are the ingredients you need:
I always use chicken wings with the skin on. This is what makes them really crispy. I'm more of a drum girl but my husband loves flats.
Another secret to crispy chicken wings is to use baking powder. Trust me - it works!
Use fresh garlic, not garlic salt or garlic powder. It will give you the most flavor.
Just like the garlic, you should use fresh ginger that you mince really finely. You only need ½ a teaspoon - a little bit goes a long way!
Rice Wine Vinegar
If you've never used rice wine vinegar (especially when making buffalo wings), here's why I decided to include it in this recipe.
Rice wine vinegar isn't nearly as acidic as regular vinegar or balsamic vinegar. I don't like it when the sauce drowns out the taste of the chicken wings.
But, not only is rice wine vinegar more pleasing to my palate, but it's also healthy too. It helps you absorb more minerals.
I use it to make my own healthy salad dressing!
To get the sauce sweet without spiking your blood sugar, I use about a tablespoon and a half of Swerve. Swerve uses sugar alcohol that doesn't impact.
There's some concern about absorbing sugar alcohols. But Swerve, a brand name of erythritol, won't cause unpleasant digestive side effects like bloating that I've experienced with other sugar alcohols.
Tip: Check out this guide for low-carb sweeteners and choose the best one for you!
To get the umami flavor, I used tamari. You can also use liquid aminos instead.
Please note: Check out the recipe card at the bottom for a full list of ingredients used to make this low-carb recipe.
- Use high-quality chicken wings for the best-tasting flavor.
- For easy clean-up, line a baking sheet with aluminum foil or parchment paper before baking the chicken wings.
- Let the sauce sit for about 5 minutes after you make it. This will let all the spices really settle and make it thicker too.
How To Make Low-Carb Teriyaki Wings
All of the steps to make this recipe are in the printable recipe card at the bottom of this post. First, here are some photos of each step, along with some additional tips.
Coat The Wings With Baking Powder and Salt
To do this, I added all the wings to a large resealable plastic bag with the baking powder and salt. Then, I gave it a nice shake until all the wings were evenly coated.
Bake The Chicken Wings
Start out baking them at low heat. After about 25 minutes, increase the temperature and cook for another 50 minutes. They will turn a nice golden brown color.
Baste The Wings With Teriyaki Sauce
Then, make the keto-friendly teriyaki sauce. Baste the wings with the sauce, covering them completely. They are ready to eat!
What To Serve With Chicken Wings
Chicken wings are the perfect party food - whether it's to watch a game or just hang out with friends. That's why I like to eat it with other fun party foods.
Don't forget the fries! (Psst- they're made with jicama).
Frequently Asked Questions About Baked Teriyaki Chicken Wings
Before we get to the recipe card just a little further below, here are some questions people often ask about it.
Should I use organic chicken?
For all my low carb chicken recipes, I always purchase organic chicken. If you're wondering if buying organic chicken really matters, the answer is unequivocally, yes.
While it's true that poultry, by law, does not contain added hormones, non-organic chicken most of the time comes from poultry given antibiotics.
But, organic chicken is always free of antibiotics. So go ahead and spend a few extra bucks. Your health is worth it!
Is teriyaki sauce keto-friendly?
Traditional or jarred teriyaki sauce isn't keto-friendly at all - that is why I created my own low-carb version.
A cup of regular teriyaki sauce contains over 40 grams of sugar. I really hope back in the day I didn't use a whole cup of teriyaki.
The secret to my low-carb teriyaki sauce (only 2 grams of carbs in the recipe) is tamari. When I cook low-carb Asian recipes, I use tamari instead of regular soy sauce.
Why? First of all, it's wheat-free. I also make sure the tamari I buy is gluten-free. I also like that tamari isn't as salty as regular soy sauce.
In addition, the reason I use this ingredient over soy sauce is that it blends well with other ingredients like garlic, ginger, and rice wine vinegar in my easy-baked teriyaki wings.
(If you're sensitive to soy, you can try using coconut aminos instead but carbs are higher.)
Is Swerve good for your gut?
Yes, Swerve sweetener is really good for your digestive system.
Obviously, it's good for your belly because it's a zero-calorie sweetener. But, it's also beneficial because it contains resistant starch.
Resistant starch is like food for the probiotics in your belly. You don't completely digest Swerve sweetener, but it's healthy because the good bacteria in your gut eat it.
When the good bacteria in your gut eat the resistant starch, it creates beneficial chemicals that support your gut lining.
Besides, you're only going to use a small amount of it to sweeten the sauce for these easy-baked teriyaki wings. So don't worry about it!
More Chicken Recipes
If you love this recipe, check out my other keto-friendly chicken recipes. They are some of my favorites!
- Gluten-Free Buttery Chili Lime Wings have a slight spice to them that makes them irresistible.
- Oven-Baked Spicy Dry Rub Chicken Wings are also spicy, but you can control how hot, or mild, they are.
- Keto Fried Chicken can be made in the oven or the air fryer and has a nice crispy coating.
- Low Carb Chicken Kabobs are fun for cookouts or an outdoor dinner.
- Keto Chicken Nuggets are fun for kids and taste great on top of your salad too.
Easy Baked Teriyaki Wings
- 12 chicken wings skin on
- ¼ teaspoon sea salt
- 1 tablespoon baking powder
- Preheat oven to 250°F.
- Place chicken in a gallon plastic baggie. If you go for a higher quality chicken wing you do not need to pat the wings dry. If you go the conventional chicken route they are sometimes pumped with water/broth and you need to pat them dry to help dry out and crisp up the skin.
- Next add baking power and salt to baggie.
- Seal baggie and shake until chicken is evenly coated.
- Line a baking sheet with aluminum foil
- Place a rack on top of the baking sheet (may want to oil the baking sheet to avoid chicken wings sticking)
- Line chicken wings in a single layer on rack.
- Cook at 250°F for 25 minutes
- After 25 minutes increase temperature to 425°F and cook for about 50 minutes until wings turn golden brown.
- Remove from oven.
- To make the sauce, place all ingredients into a small bowl and mix until well combined. Let sit for ~5 minutes.
- With a basting brush, apply sauce evenly to the wings.
Array ( [serving_size] => 2 [calories] => 230 [carbohydrates] => 2 [protein] => 19 [fat] => 15 [saturated_fat] => 4 [cholesterol] => 74 [sodium] => 1249 [potassium] => 398 [fiber] => 0 [sugar] => 0 [vitamin_a] => 140 [vitamin_c] => 1.2 [calcium] => 105 [iron] => 1.5 [serving_unit] => wings )
Notes on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
© LowCarbYum.com - Unauthorized use of this material without written permission from Lisa MarcAurele is strictly prohibited unless for personal offline purposes. Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.
First published on April 23, 2018. Post updated on June 10, 2021, with new images and additional recipe information.