Keto Garlic Parmesan Chicken Wings

4.5 stars, average of 232 ratings

By Lauren Lester, updated October 9 20239
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These keto-friendly Garlic Parmesan Wings have the perfect crunch. They are packing an Italian flavor I just can’t get enough of! With the butter and Parmesan they are really rich and totally worth it. With just 5 ingredients you can have these whipped up in no time.

0 days, 0 hours, 40 minutes

Hands-on 15 minutes Overall 55 minutes

Allergy information for Keto Garlic Parmesan Chicken Wings

✔ Gluten free

✔ Egg free

✔ Nut free

✔ Nightshade free

✔ Pork free

✔ Avocado free

✔ Coconut free

✔ Fish free

✔ Shellfish free

✔ Beef free

Nutritional values (per serving)

Net carbs1.1 grams

Protein17.5 grams

Fat20.3 grams

Calories259 kcal

Calories from carbs 2%, protein 27%, fat 71%

Total carbs1.2 gramsFiber0.1 gramsSugars0.2 gramsSaturated fat9.6 gramsSodium299 mg(13% RDA)Magnesium19 mg(5% RDA)Potassium158 mg(8% EMR)

Ingredients (makes 6 servings)

14-16 chicken wings, cut at joints (~ 1.4 kg/ 3 lbs) - freeze the wingtips for later to make chicken stock or bone broth.
¹/₄ cup butter, melted (57 g/ 2 oz)
4 garlic cloves, minced
2 tbsp minced parsley
1 cup grated Parmesan cheese (90 g/ 3.2 oz)
Optional: paleo Caesar dressing or Homemade Ranch Dressing, for serving

Instructions

Preheat oven to 230 °C/ 450 °F (conventional), or 210 °C/ 410 °F (fan assisted). Dry the chicken wings by patting them with a paper towel.
Heat a large cast iron skillet over medium high heat and sear the wings 2-3 minutes per side.
Transfer to the oven and bake another 20-30 minutes until golden and crisp. (Tip: For extra crispy chicken wings, follow this oven-baked method using baking powder.)
Add the garlic and butter to the skillet with the wings, stirring so that every wing gets coated in the sauce. Sprinkle in the parmesan and continue to cook just until melted.
Toss with the cooked wings and serve with Caesar dressing.
Serve immediately with the Caesar dressing.

Ingredient nutritional breakdown (per serving)

Net carbs	Protein	Fat	Calories
Chicken wings, raw with skin
0 g	11.9 g	8.7 g	129 kcal
Butter, unsalted, grass-fed
0 g	0.1 g	7.7 g	68 kcal
Garlic, fresh
0.6 g	0.1 g	0 g	3 kcal
Parsley, fresh (spices)
0 g	0 g	0 g	0 kcal
Parmesan cheese
0.5 g	5.4 g	3.9 g	59 kcal
Total per serving
1.1 g	17.5 g	20.3 g	259 kcal

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Let us know what you think, rate this recipe!

Brittany Lewis 4 years ago # Reply

It was good

Kim 4 years ago # Reply

On tne chicken wings (garlic parm) how much is one serving? I can’t find where it says!

Martina @ KetoDiet 4 years ago # Reply

It's 14-16 wings cut in half to get 28-32 pieces in total. Recipe says 6 servings so that will be about 5 pieces per serving.

Scott 5 years ago # Reply

So I want preface this with you can’t win all of them. I replicated this one and in my opinion, by no means representative of a group, was really bland. The only flavor pop was the Parmesan which was minimal. Maybe cilantro. Still love a bunch of the recipes though.

Martina @ KetoDiet 5 years ago # Reply

Thanks for your feedback, Scott! I found that the garlic was quite strong but maybe you used smaller cloves of garlic? You may like some of these:
Keto Chili-Lime Crispy Chicken Wings
Keto Korean Chicken Wings

Tracey Smith 5 years ago # Reply

Do I heat the butter, garlic, and parsley then sprinkle the cheese on top of the chicken after I pour the sauce on?

Thank you for your feedback, Tracey, all has now been clarified in step 4.

Lola 5 years ago # Reply

Hi. Your instructions aren’t clear. Is the Parmesan cheese part of the sauce or is it sprinkled on when tossing wings.

Thank you for your feedback, Lola, all has now been clarified in step 4.