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 wings recipe to feed the whole family. And welcome back to 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 thermonuclear 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 easy baked teriyaki wings which are perfect for the whole family.
I’m not sure why I no longer love those fiery appetizers anymore. Is it simply because my taste buds evolved to appreciate milder spices as my taste for sweet declined?
Or was it because of the weight gain I experienced after getting my thyroid removed that led to my following a low carb lifestyle? Perhaps both….
Maybe all the conventional chicken pumped with hormones I used to eat contributed to my hormonal balance and thyroid autoimmune disease? I’m actually grateful in a way I needed to have my thyroid irradiated.
Because of my experience, I turned to keto and low carb. Then, I started creating healthy alternative recipes that my whole family can enjoy.
And now I get to share them with lots of people. Like this recipe for easy baked teriyaki wings. If you miss eating Buffalo wings, you’ll love the recipe.
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 the extra couple bucks. Your health is worth it.
In addition to buying organic chicken, another thing that makes my recipe healthy and low carb is the teriyaki sauce.
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.
But considering how before I had my thyroid removed I could eat whatever I wanted and not gain weight, I wouldn’t be surprised if I indeed had consumed that much of it in one sitting.
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 Tamari over soy sauce is because it blends well with other ingredients like the 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.)
And to get the sauce sweet without spiking your blood sugar, I use about a tbsp and a half of Swerve. Swerve uses a 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.
Plus, Swerve is good for your gut in more ways than one. 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.
And 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 when the taste of the chicken wings are drowned out by the sauce.
But not only is rice wine vinegar more pleasing to my palette, it’s healthy, too. It helps you absorb more minerals. I use it to make my own healthy salad dressing. Enjoy the recipe!
Want more chicken wing recipes?
If you love this recipe, check out my other two healthy low carb Buffalo wing creations:
Enjoy! And welcome back to the wonderful world of wings….
Video showing how to add the low carb teriyaki sauce
Easy Baked Teriyaki Wings Recipe
Easy Baked Teriyaki Wings
Healthier low carb keto baked wings with teriyaki sauce that the whole family will enjoy. It's a great appetizer or main dish.
- 12 chicken wings skin on
- 1/4 tsp pink Himalayan sea salt
- 1 Tbsp baking powder
- 3 clove garlic minced
- 1/2 tsp dried ginger from the produce section
- 1.5 Tbsp rice wine vinegar
- 1.5 Tbsp Swerve/Erythritol
- 1/2 cup tamari
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.