Crispy Baked Buffalo Chicken Wings

Why This Is Strictly Keto

Traditional fried wings are often dredged in flour before frying — this recipe skips any coating entirely and relies on baking powder to crisp the skin in the oven. The sauce is just butter, hot sauce, and spices, with no thickeners. No flour, no breading, completely keto-compliant.

Ingredients

• 2 lbs (900g) chicken wings (drumettes and flats separated)
• 1 tablespoon baking powder (aluminum-free)
• 1 teaspoon salt
• ½ teaspoon black pepper
• 1 tablespoon avocado oil or olive oil

For the buffalo sauce:

• ½ cup hot sauce (such as Frank’s Red Hot)
• 4 tablespoons unsalted butter
• ½ teaspoon garlic powder
• ¼ teaspoon cayenne pepper (optional, for extra heat)

To serve:

• Celery sticks
• Blue cheese or ranch dressing (keto-friendly, sugar-free)

Instructions

1. Dry the wings: Pat chicken wings completely dry with paper towels. For maximum crispiness, leave them uncovered in the refrigerator for 1–24 hours to air-dry further.

2. Preheat oven to 425°F (220°C). Place a wire rack inside a rimmed baking sheet.

3. Coat the wings: In a small bowl, mix baking powder, salt, and pepper. Toss the wings with the oil first, then sprinkle the baking powder mixture over them and toss again until evenly coated.

4. Bake: Arrange wings in a single layer on the wire rack, skin-side up, leaving space between each piece. Bake for 45–50 minutes, flipping halfway through, until deeply golden and crispy.

5. Make the sauce: While the wings bake, melt butter in a small saucepan over low heat. Whisk in hot sauce, garlic powder, and cayenne. Keep warm.

6. Toss and finish: Once wings are crispy, transfer them to a large bowl. Pour the sauce over and toss until evenly coated. For extra-sticky wings, return to the oven (or broil) for 2–3 minutes.

7. Serve: Plate immediately with celery sticks and blue cheese or ranch dressing.

Nutritional Info (per serving, approximate)

Tips

• Use baking powder, never baking soda — baking soda will make the wings taste bitter.
• A wire rack is essential; wings baked directly on a sheet pan will be soggy underneath.
• Check your hot sauce label — most brands like Frank’s are naturally keto, but some sweeter wing sauces add sugar.