Keto Buffalo Chicken Wings with Blue Cheese Dip
Classic buffalo wings are usually deep-fried and breaded, neither of which the keto version needs. Instead, the wings are baked in the oven until crispy and then tossed in a spicy mix of butter and hot sauce. Served alongside cold blue cheese dip and celery sticks. Per serving: 3 g net carbs, 38 g protein, 48 g fat.
Key facts at a glance
- Total time: approx. 45 minutes.
- Approx. 3 g net carbs and 48 g fat per serving.
- Ingredients: chicken wings, butter, hot sauce, blue cheese, sour cream, celery.
- Crispy wings without breading, ideal for game nights or as a main meal.
Ingredients
One serving is approx. 350 g raw wings as a main meal.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| chicken wings | approx. 6 pieces | |||
| approx. 6 pieces | ||||
| butter | - | |||
| hot sauce | approx. 2 tbsp | |||
| approx. 2 tbsp | ||||
| blue cheese | - | |||
| sour cream | - | |||
| celery sticks | - | |||
| lemon juice | approx. 1 tsp | |||
| approx. 1 tsp | ||||
| salt | to taste | |||
| to taste | ||||
Preparation
Pat the chicken wings dry, season with salt and spread on a baking sheet lined with parchment. Bake at 220 °C (425 °F) conventional heat for 35 minutes, turning once halfway through, so the skin gets properly crispy. Meanwhile melt the butter and stir in the hot sauce. For the dip, combine sour cream with crumbled blue cheese, a splash of lemon juice and pepper. Toss the finished wings in the buffalo butter and serve with the dip and celery sticks.
Why chicken wings fit keto
Chicken wings with skin contain around 20 g fat, 19 g protein and 0 g carbs per 100 g, the best fat-to-protein ratio of any chicken cut. Classic American hot sauces (such as Frank's RedHot) have around 1 g carbs per 100 ml. Blue cheese sits at 0.5 g carbs per 100 g, sour cream at around 3 g per 100 g, both keto-friendly. Celery, at 1.4 g net carbs per 100 g, is one of the lowest-carb vegetables you can find.
Source: USDA FoodData Central, Chicken, wing, meat and skin , USDA FoodData Central, Cheese, blue
How can I vary the recipe?
Instead of buffalo sauce, an Asian-style marinade of soy sauce, garlic and sesame oil also works well. If you don't like blue cheese, use cream cheese with garlic and chives for the dip. For a milder version, replace half the hot sauce with tomato paste (note: approx. 4 g carbs per 100 g).
Tips for crispy wings
- Pat the wings truly dry before baking, any moisture stops them crisping up.
- Bake on a wire rack rather than directly on the parchment so the heat circulates underneath.
- Only toss in the sauce after baking, otherwise the skin goes soft.
- For extra crunch, mix 1 tsp baking powder into the salt before seasoning (not baking soda).
- Chill the dip for at least 30 minutes, it tastes noticeably sharper when cold.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto rating |
|---|---|---|---|
| Calories | approx. 290 kcal | approx. 620 kcal | Hearty main meal. |
| Hearty main meal. | |||
| Fat | approx. 22 g | approx. 48 g | From chicken skin, butter and sour cream. |
| From chicken skin, butter and sour cream. | |||
| Net carbs | approx. 1.4 g | approx. 3 g | Low, from sauce, sour cream and celery. |
| Low, from sauce, sour cream and celery. | |||
| Protein | approx. 17 g | approx. 38 g | High quality. |
| High quality. | |||
| Salt | approx. 1.1 g | approx. 3 g | Hot sauce and cheese add plenty of salt, no need to add more. |
| Hot sauce and cheese add plenty of salt, no need to add more. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Which hot sauce is keto-friendly?
Classic US brands like Frank's RedHot, Tabasco or Crystal have around 1 g carbs per 100 ml, very keto-friendly. Sweetened variations like buffalo-BBQ blends often contain sugar and are not suitable.
Are chicken wings cheap?
Yes, wings are among the most affordable chicken cuts. 500 g usually costs 3 to 4 dollars at the supermarket and is enough for two servings.
Can I make this in an air fryer?
Yes. 200 °C (400 °F), 25 minutes, turning once halfway through. The air fryer often makes the skin even crispier than the oven.