There's no need to load up wings with a high-carb coating. These crispy garlic parmesan chicken wings are healthier and just as tasty!
From football-watching parties to cookouts, there is always a good reason to make chicken wings! Everyone loves digging into some crispy or saucy wings - even people who aren't on a keto diet.
One of my all-time favorite recipes is air fryer chicken wings that are drenched in buffalo sauce. Sure they are messy, but that's why there's always plenty of napkins available.
My dry rub hot wings are a great alternative with less of a need for napkins. Another favorite, baked teriyaki wings, are a flavorful snack. However, they get pretty messy too.
That's why I came up with this clean eating garlic parmesan chicken wings recipe! They are super tasty but have a crispy dry coating that won't make a mess when you're eating them.
Ingredients For Crispy Oven Baked Garlic Parmesan Wings
The great thing about these wings is that you only need a handful of ingredients. Here's what you'll need to make the keto-friendly recipe!
If you prefer bone-in, then you'll need a dozen chicken wingettes and/or drummettes. Drummettes are the smaller wing pieces separated at the joints with the tips discarded.
You could, however, make boneless wings. Just use chicken breast tenders and cut them into bite-sized pieces.
Feel free to replace this with olive oil, butter-flavored coconut oil, or ghee for a dairy-free option.
I like to use crushed pork rinds for the "breading" in these garlic parmesan chicken wings. But, almond flour, coconut flour, or a mix of both can be a good alternative.
For true parmesan wings, this is a key ingredient. But, if you are dairy-free, there are non-dairy parmesan cheese products that could be used in its place. Also, nutritional yeast is another option for a cheesy taste - without the dairy.
I use a mix of Italian seasoning, garlic powder, and salt. However, feel free to change these up to vary the flavor.
Please note: Check out the recipe card at the bottom for a full list of ingredients used to make this low-carb recipe.
- When using frozen chicken wing pieces, let them thaw completely and come to room temperature. Chicken that is too cold will cause the melted butter solidify.
- If you don't have a rack for the wings, buy one. This is crucial for making them crispy - without burning.
How To Make Parmesan Chicken Wings In The Oven
It's really easy to make up a batch of the wings. You can prepare them in advance and store them in the refrigerator or freezer until ready to use.
All the exact steps are in the printable recipe card at the bottom of this post. First, here is a quick overview of how I made them, along with some extra tips.
Make The Coating
Mix the crushed pork rinds, cheese, and seasonings on a plate.
Dip The Wings In Butter
Drench each piece in butter or whatever alternative you are using here if dairy-free. If the chicken is cold, the butter will harden up, so I've found it's best to dip the chicken quickly in the melted butter to coat.
Coat Chicken In Dry Mixture
Press each piece of chicken into the dry mixture until well coated on all sides.
Bake The Wings
Lay each piece out on a rack on top of a baking pan. This allows air to circulate around each of them in the oven. Bake the parmesan chicken wings at 375°F for about 35-40 minutes until browned, and meat is fully cooked.
Alternatively, the recipe can be made in an air fryer. If using an air fryer, the temperature would be the same, but they should cook up faster.
What To Serve With Crispy Garlic Wings
There's no need to serve the wings with a sauce. But, there are some options if you'd like to offer something for dipping.
A parmesan-based dip like Caesar salad dressing is always a winner. Also, there's no reason why they can't be served with low-carb blue cheese dressing or a keto ranch dressing.
Any sauce is a good option with these chicken wings!
Frequently Asked Questions About Keto Parmesan Wings
Before we get to the printable recipe card, here are some questions people often ask about these wings.
How do you store leftover wings?
The best way to store leftover parmesan chicken wings is in an airtight container or resealable plastic food storage bag. Then, keep them in the refrigerator, where they will last about a week.
It's good to note that the wings become less and less crispy when refrigerated the longer they stay in there. So, the sooner you can eat them, the better they will taste.
The best way to reheat the parmesan wings is in the oven. This will crisp them back up. If you try to warm them up in the microwave, they will have a softer texture.
How do you make them in the air fryer?
It's really easy to make these crispy wings in the air fryer. Just follow my instructions in the printable recipe card. Instead of setting the oven, set the air fryer.
Don't forget to shake the air fryer basket halfway through cooking so that the wings cook evenly without burning!
Do garlic parmesan wings have carbs?
These chicken wings have zero net carbs! They are made completely with ingredients that don't have any added carbs, so you can feel free to indulge.
Enjoy these easy and tasty parmesan chicken wings! Be sure to leave a comment and rating if you try this recipe to let us know how they turned out.
More Keto-Friendly Appetizers
If you enjoyed these low-carb chicken wings, then I have a bunch of other keto-friendly appetizers you should try next. Serve them together at your next party.
- Zucchini Pizza Bites are cheesy, saucy, and popular with people of all ages.
- Low-Carb Sausage Balls only have 2g net carbs in each bite, and are easy to set out for guests to munch on.
- Spicy Keto Devilled Eggs are super-popular because everyone loves this classic appetizer.
- Keto Onion Rings are crispy, crunchy, and extremely fun to eat - so make plenty of them.
- Keto Roasted Cauliflower Hummus is a mega-popular dip because it is packed with flavor.
Follow us on FACEBOOK, PINTEREST, and INSTAGRAM for even more tasty keto-friendly recipes!
Oven Baked Garlic Parmesan Chicken Wings
- 12 pieces chicken wingettes and drumettes
- 2 tablespoons butter melted (or olive oil)
- ¼ cup pork rinds measured crushed
- ¼ cup parmesan cheese shredded
- ½ teaspoon Italian seasoning
- ¼ teaspoon garlic powder
- ¼ teaspoon salt
- Place chicken wing pieces in a medium bowl and coat with melted butter. (If chicken is cold, butter will tend to solidify. Alternatively, each piece can be dipped into melted butter, then pressed into coating.)
- On plate, mix crushed pork rinds, shredded parmesan cheese, Italian seasoning, garlic powder, and salt.
- Press each chicken wing piece into the parmesan cheese mixture until well coated. Place in a single layer on a rack on top of a baking sheet.
- Bake at 375°F for 35-40 minutes or until browned and meat is fully cooked.
Low Carb Sweeteners | Keto Sweetener Conversion Chart
Array ( [serving_size] => 3 [calories] => 343 [carbohydrates] => 0 [protein] => 27 [fat] => 25 [saturated_fat] => 10 [polyunsaturated_fat] => 3 [monounsaturated_fat] => 9 [cholesterol] => 47 [sodium] => 756 [fiber] => 0 [sugar] => 0 [vitamin_a] => 225 [calcium] => 78 [iron] => 0.1 [serving_unit] => pieces )
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 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 December 24, 2018. Post updated on August 3, 2021, with clearer images and additional recipe information.
Did it with chicken tenderloins cut in half. Excellent taste! Just had to adjust the time downwards to 25-30 min & checking with thermometer as it really then depends on the thickness of the pieces.
Can I make these ahead of time and freeze them?
You can freeze either before or after cooking them.
Can these be prepared in an air fryer? New to it and would like to try it this way
Yes! I'd just follow the cooking directions for the Keto Buffalo Wings which were made in the air fryer.
So easy to make and very flavorful!! I will make again, but I will make more next time ????!!
Can I use the kraft parmesan cheese in the bottle? Thanks
The cheese in the bottle or can works too.
I loved these! What an awesome idea to use pork rinds, I didn't miss bread crumbs at all 🙂
I’m confused about the nutrition information. It seems as though 3 pieces would be more than 3 grams of protein. Could you clarify ?
I recalculated the values because the data for the wings seems off.
I didn't have a rack to keep the wings out of the fat this first time, but each step was easy and the chicken tasted great. My husband and I loved the wings! I will make this again (already bought a rack) very soon. Thanks for a great recipe!
Can I use this recipe with chicken breast ?
And can I serve it with roasted vegetable instead salad dressing?
It should work. You'd just need to cook the breast meat longer if the pieces are larger than the wings.
I actually ran out of the coating after 7 chicken wings but I 100% made sure to do the exact measurements of everything so idk what happened
I use a shaker bag. Maybe your pieces were larger than mine?
What a wonderful low carb option! Looks delicious!
Hope you give them a try!
These are absolutely delicious - I love the coating!
Thanks for letting us know how they turned out!