Crispy Garlic Parmesan Chicken Wings Recipe

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.

One of the things that a lot of people look forward to in the fall are watching football. Although I’ve never been a big fan, I love getting together with friends on game day to socialize. And low carb appetizers are always in order for these get togethers.

Wings are always a favorite. I like to make 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 mess.

Baked teriyaki wings are another favorite recipe that I like to make for snacking. However, they are pretty messy too. That’s why I came up with this cleaner eating garlic parmesan chicken wings recipe. It has a crispy dry coating that won’t make a mess eating them.

Crispy Oven Baked Garlic Parmesan Wings Ingredients

The great thing about these cleaner to eat wings is that you only need a handful of ingredients.  Here’s what you’ll need to make the keto friendly recipe:

• A dozen chicken wingettes and or drummets – the smaller wing pieces separated at the joints with the tips discarded
• Melted butter – feel free to replace this with olive oil, butter flavored coconut oil, or ghee for dairy-free
• Crushed pork rinds – I like to use crushed pork rinds for the “breading” in these garlic parmesan chicken wings. But almond flour or coconut flour or a mix of both flours can be a good alternative.
• Parmesan cheese – 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. Nutritional yeast is another option for a cheesy taste without dairy.
• Seasonings – I use a mix of Italian seasoning, garlic powder, and salt. However, feel free to change these up to vary the flavor.

How to make parmesan chicken wings in the oven

It’s really easy to make up a batch of the wings. And you can prepare them in advance and store them in the refrigerator or freezer until ready to use.

Here’s how I make my crispy garlic parmesan wings:

1. Mix the crushed pork rinds, cheese, and seasonings on a plate.
2. Drench each piece in butter. If the chicken is cold, the butter will harden up. So I’ve found it’s best to dip the chicken quickly in melted butter to coat.
3. Press each piece of chicken into the dry mixture until well coated
4. Lay out on a rack on top of a baking pan. This allows air to circulate around each piece in the oven. Alternatively, the wings can be baked in an air fryer.
5. Bake the parmesan chicken wings at 375°F for about 35-40 minutes until browned and meat is fully cooked. If using an air fryer, they should cook up faster.

Serving crispy garlic chicken wings

There’s no need to serve the wings with a sauce. But there are some options if you’d like to offer for dipping them into.

A parmesan based dip like Caesar salad dressing is always a winner. But there’s no reason why they can’t be served with low carb blue cheese dressing or a keto ranch dressing.

Printable Recipe

Enjoy this easy and tasty appetizer! And be sure to leave a comment and rating if you do try the recipe to let us know how they turned out.

Print Pin Review

5 from 2 votes

Oven Baked Garlic Parmesan Chicken Wings

There's no need to load up wings with a high carb coating. These crispy garlic parmesan wings are healthier and just as tasty.

Course Appetizer

Cuisine American

Keyword parmesan wings

Prep Time 10 minutes

Cook Time 40 minutes

Total Time 50 minutes

Servings 4 people

Calories 92kcal

Author Lisa MarcAurele

Ingredients

• 12 pieces chicken wingettes and drumettes
• 2 tablespoons butter melted (or olive oil)
• 1/4 cup pork rinds measured crushed
• 1/4 cup parmesan cheese shredded
• 1/2 teaspoon Italian seasoning
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt

US Customary - Metric

Instructions

• 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.

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Notes

Olive oil is a great alternative for butter that won't harden up on cold chicken. However, it doesn't add the nice buttery flavor. Butter flavored coconut oil and ghee are other options that can be used to retain the flavor without dairy.

If you don't like pork rinds, try substituting a mix of 3 tablespoons almond flour and 1 tablespoon coconut flour instead. All almond flour can be used as well. To sub with coconut flour, use only 1-2 tablespoons and add additional butter or oil to prevent dryness.

Nutritional yeast is a great substitute for parmesan cheese for those who are dairy-free. 

A low carb salad dressing like Caesar, blue cheese, or ranch can be used for dipping.

Nutrition

Nutrition Facts

Oven Baked Garlic Parmesan Chicken Wings

Amount Per Serving (3 pieces)

Calories 92 Calories from Fat 72

% Daily Value*

Total Fat 8g 12%

Saturated Fat 4g 20%

Cholesterol 23mg 8%

Sodium 329mg 14%

Total Carbohydrates 0g 0%

Dietary Fiber 0g 0%

Sugars 0g

Protein 3g 6%

Vitamin A 4.5%

Calcium 7.8%

Iron 0.8%

* Percent Daily Values are based on a 2000 calorie diet.

Note 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.

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About Lisa

Lisa has been creating low carb recipes for herself and sharing them with others since 2010. She loves to experiment in the kitchen and find new ways to create low sugar foods that taste like high carb favorites! Her recipes have been featured on popular magazine sites including Fitness, Shape, Country Living, Women's Health, and Men's Health. Lisa lives in Southeastern Connecticut. Connect with her and Low Carb Yum at:

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