Are Chicken Wings Keto?

Chicken wings are a much loves snack and meal option - especially for game day or when you are entertaining. but if you’re following a ketogenic diet, you might be wondering whether they fit into your low-carb lifestyle and are chicken wings keto? The good news is - YES! Chicken wings can absolutely be keto-friendly - but it depends on how they’re prepared. Follow our guide for enjoying keto friendly chicken wings.

Jump to:

• Are Chicken Wings Keto Friendly?
• Nutritional Breakdown of Chicken Wings
• Are Fried Chicken Wings Keto Friendly?
• Keto Chicken Wing Sauces and Seasoning
• Ordering Keto Chicken Wings at a Restaurant
• Summary
• Comments

Are Chicken Wings Keto Friendly?

Yes! As long as you make sure that they are not breaded, and you are serving them with a keto sauce or seasoning, then chicken wings are a great addition to a keto diet as they have zero carbs and they are high in protein.

Nutritional Breakdown of Chicken Wings

Plain, unbreaded chicken wings are naturally low in carbohydrates (technically zero carbs as they are 0g carbs per wing) and high in protein and fat, making them a great choice for keto. Here’s the nutritional breakdown of an unseasoned chicken wing (per wing, which is approximately ¾ oz/21 grams):

• Calories: 43
• Protein: 6.4g
• Fat: 2.8g
• Carbohydrates: 0g

Since keto focuses on reducing carb intake while maintaining a moderate protein and high fat intake, plain wings are a perfect fit. It does depend on how the wings are prepared though, as that can make all the difference.

Are Fried Chicken Wings Keto Friendly?

Fried chicken wings can be keto-friendly, but it depends on the batter (which is added to make them super crispy usually) and frying method. If you are having fried chicken wings in a restaurant, then many of them use flour or cornstarch coatings, which add carbs and make them no longer keto friendly. A single breaded wing can contain anywhere from 5-10g of carbs when fried with a flour coating, which can add up quickly.

If you want to make keto fried chicken wings at home, then choose almond flour, coconut flour, or crushed pork rinds as a low-carb alternative to traditional breading or plain flour. Also, frying in fats like avocado oil or lard instead of vegetable or seed oils is a better option for keto.

Baked or grilled chicken wings are often the best choice for keto because they avoid the added carbs from breading and also they are the healthier/lower in calorie choice because you don't have all the oil from frying. Simply season with salt, pepper, and keto-friendly spices, bake or grill until crispy. You can also air fryer them too.

Keto Chicken Wing Sauces and Seasoning

While plain wings are naturally keto and usually the go-to choice, the sauce you choose can change it from a keto friendly choice, to not. Many popular sauces, especially store-bought varieties, are full of hidden sugars and carbs (always check the label). Here’s a breakdown of some common wing sauces:

Best Keto-Friendly Sauces:

• Buffalo Sauce: Made with hot sauce and butter, typically 0-1g carbs per serving which means buffalo chicken wings are keto friendly. Usually, the hotter the sauce, the less sugar it has in it.
• Garlic Parmesan: A mixture of butter, garlic and Parmesan, which make a delicious, zero-carb choice.
• Ranch Dressing (homemade): Store-bought ranch can have hidden sugars so ditch that, but making it at home with mayo (or Greek yogurt), sour cream, and herbs keeps it keto-friendly. Try this great Homemade Ranch Dressing.
• Blue Cheese Dressing: Another great high-fat, low-carb option and a classic with keto chicken wings.
• Lemon Pepper: Simple seasoning without added sugars - just make sure it is homemade.

High Carb Sauces To Avoid:

• BBQ Sauce: Most brands contain sugar or high-fructose corn syrup, averaging 10-15g carbs per serving. You could try making your own though.
• Teriyaki Sauce: Typically contains sugar, soy sauce, and cornstarch, making it a high-carb choice.
• Honey Garlic Sauce: Honey is high in sugar and not keto-friendly.
• Sweet Chili Sauce: Usually loaded with sugar and starch and probably the worst choice.

Ordering Keto Chicken Wings at a Restaurant

If you’re eating out at a restaurant and craving chicken wings, here are a few tips to ensure they stay keto:

1. Ask for naked (unbreaded) wings. Most restaurants have an option for plain, grilled, or baked wings. Don't be afraid to ask and customize your order.
2. Choose a keto-friendly sauce. Go for buffalo, garlic butter, or dry rub seasonings instead of sugary sauces. Avoid the ones mentioned above.
3. Avoid sides like fries and opt for celery and blue cheese dressing.
4. Be cautious of “crispy” wings. Many restaurants use batter to make wings extra crispy, which adds carbs

Summary

Chicken wings are a fantastic keto-friendly option at 0g carbs per wing as long as they are unbreaded and paired with low-carb sauces. Whether baked, grilled, or fried with keto-friendly ingredients, they can be a delicious, satisfying part of a ketogenic lifestyle. So, next time you’re craving wings, go for the low-carb versions and enjoy!