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Keto Low Carb Chicken Wings (Maple BBQ)

These Keto Low Carb Chicken Wings are breaded and crispy and then drizzled in maple syrup and BBQ. These sticky wings are perfect for dinners, Game Days, or any spread.

plate of keto low carb chicken wings being glazed with maple syrup

This post is sponsored by ChocZero. All opinions are my own.

This post contains affiliate links. Please read my full disclosure here. As an Amazon Associate I earn from qualifying purchases.

Are wings carb free? Luckily, yes! I love them so much, they better be!

What Type of Chicken to Use

I like to buy wings that have already been separated into drums and flats. You can buy full wings if you wish. You can also break down full wings. You can do this by slicing each in half to separate the drummette and the flat with the tip.

How to Get the Maple Flavor

I love the thick maple syrup from Choczero. It’s the thickest maple syrup I have ever seen that’s keto and low-carb. It’s sugar-free, sweetened with monkfruit, and has 1 net carb per serving. It’s also all-natural and zero glycemic

choczero maple syrup

What Type of BBQ Sauce to Use

You can use my Homemade Keto BBQ Sauce recipe or use an unsweetened BBQ sauce. I like the sauce from Primal Kitchen.

baking powder, BBQ rub, maple syrup, and BBQ sauce in separate white bowls

How to Season the Chicken

I love to use my Homemade BBQ Seasoning and Rub to give the chicken a lot of flavor.

How to Make Keto Chicken Wings

Refer to the recipe card for detailed instructions.

  1. Season the chicken wings with a rub, salt, and pepper to taste.
  2. Sprinkle the baking powder throughout.
  3. Bake or air fry.
  4. Mix the maple syrup and bbq sauce together in a bowl or mixing cup.
  5. Remove the chicken and place it in a large bowl. Drizzle the maple bbq sauce throughout.
  6. Place the chicken back in the air fryer or oven.
raw chicken wings on a basket

Why Baking Powder is Used

Baking powder is a great substitute for all-purpose flour and will help get the chicken nice and crispy. I serve these wings breaded and then dipped in maple syrup and BBQ sauce and then crisped again. Amazing texture.

Be sure to use aluminum-free. There’s an obvious difference in taste. I also use baking powder for my Keto Low Carb Orange Chicken and Panda Express Kung Pao Chicken.

keto chicken wings in a basket

How to Reheat

I reheated these chicken wings over the next couple of days in the air fryer for 4 minutes on 400 degrees. Test to see that the chicken is warm in order to determine the optimal time that will work for you.

keto chicken wings in a glass bowl
keto chicken wings in a glass bowl with maple syrup and BBQ sauce
keto chicken wings in a basket

Freezer Tips

You can freeze leftover chicken tightly sealed for a few months. Defrost overnight or reheat the chicken frozen. You can follow the recipe in my Air Fryer Frozen Chicken Wings for instructions.

keto low carb chicken wings on a plate with maple syrup and BBQ sauce

Pair These Wings With These Recipes

Keto Low Carb Coleslaw
Keto Low Carb Pasta Salad
Green Goddess Cobb Salad
Air Fryer Broccoli
Creamy Cucumber Salad

keto low carb chicken wings on a plate with maple syrup and BBQ sauce

More Chicken Wing Recipes

Air Fryer Chicken Wings
Air Fryer Buffalo Wings
Thai Chili Chicken Wings
Lemon Pepper Chicken Wings
How to Grill Chicken Wings

Click here for a complete listing of Keto Low-Carb Recipes.

person holding keto chicken wing
keto low carb chicken wings on a plate with maple syrup and BBQ sauce
Print Pin
5 from 8 votes

Keto Low Carb Chicken Wings

These Keto Low Carb Chicken Wings are breaded and crispy and then drizzled in maple syrup and BBQ. These sticky wings are perfect for dinners, Game Days, or any spread.
Save this recipe here.
Course dinner, lunch
Cuisine American
Keyword air fryer keto chicken wings, keto bbq chicken wings
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 servings
Calories 472kcal

Ingredients

  • 2 pounds chicken wings I use drummettes/party wings.
  • 2-3 teaspoons Chicken Seasoning or BBQ Seasoning or rub See notes for what I use.
  • salt and pepper to taste
  • 1 tablespoon baking powder
  • 1/2 cup BBQ sauce I use sugar-free.
  • 1/4 cup ChocZero Maple Syrup
  • cooking oil I use olive oil and this is for the air fryer method.

Instructions

Baked Wings

  • Preheat oven to 375 degrees.
  • Season the chicken wings with the rub, salt, and pepper to taste.
  • Sprinkle the baking powder throughout and ensure the chicken is fully coated.
  • Line a sheet pan with parchment paper and add the wings to the pan.
  • Bake for 20 minutes and then flip the wings.
  • Bake for an additional 15-20 minutes.
  • Mix the maple syrup and bbq sauce together in a bowl or mixing cup.
  • Remove the chicken and place it in a large bowl. Drizzle the maple bbq sauce throughout.
  • Place the coated chicken back onto the sheet pan and bake for an additional 5 minutes. Ensure the chicken has reached an internal temperature of 165 degrees. Use a meat thermometer.

Air Fryer Wings

  • Season the chicken wings with the rub, salt, and pepper to taste.
  • Sprinkle the baking powder throughout and ensure the chicken is fully coated.
  • Spray the air fryer basket with cooking oil. I like to use olive oil.
  • Add the chicken to the basket. Spray both sides with cooking oil. The white exterior on the chicken should go away when you spray it with oil.
  • Cook for 10 minutes on 320 degrees. Do not overcrowd the air fryer basket. Cook in batches if needed.
  • Open the air fryer and flip the chicken. Cook for an additional 5 minutes on 400 degrees.
  • Mix the maple syrup and bbq sauce together in a bowl or mixing cup.
  • Remove the chicken and place it in a large bowl. Drizzle the maple bbq sauce throughout.
  • Place the chicken back in the air fryer. Cook for an additional 5 minutes on 400 degrees. Every air fryer brand is different and cook time will vary. Use your judgment. Cook until the maple bbq sauce has dried and crisped. Ensure the chicken has reached an internal temperature of 165 degrees. Use a meat thermometer.

Notes

  • I love to use my Homemade BBQ Seasoning to season these.
  • Use more or less BBQ sauce and Maple Syrup as deemed necessary.
  • You cannot substitute baking soda for baking powder. The chemical structure is not the same. You can omit the baking powder if you wish. The wings just won’t be breaded.
  • You can use frozen wings. Refer to the blog post.
Recipe Tools Used in this RecipeAs an Amazon Associate I earn from qualifying purchases.

Nutrition (displayed with net carbs)

Serving: 0.5pound | Calories: 472kcal | Carbohydrates: 5g | Protein: 40g | Fat: 28g
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Recipe Rating




Sandy Prudencio

Tuesday 22nd of June 2021

These are soooo good, super easy to make and a great low carb/sugar free replacement for traditional sauced wings. Brandi’s Homemade BBQ seasoning was easy to make especially because it calls for ingredients you most likely have at home. The flavor is on point with the perfect amount of spice. Will definitely be making these again. Thanks Brandi!

staysnatched

Thursday 24th of June 2021

Wonderful! I'm so glad you enjoyed them.

Shinette Amoh

Tuesday 11th of May 2021

Just made the keto low carb wings from the recipe! The flavor is UNREAL!

staysnatched

Thursday 20th of May 2021

I'm so glad you think so!

Sabrina Boucher

Monday 15th of March 2021

All your wing recipes are incredible and these are no exception. They came out crispy and the sauce was delicious.

staysnatched

Monday 15th of March 2021

Wonderful! I'm so glad you enjoyed these.

Jasmine R Kendrick

Wednesday 10th of March 2021

Great Recipe!!!My son and I enjoyed them.

staysnatched

Thursday 11th of March 2021

I'm so glad you both enjoyed them!

Sabrina

Tuesday 2nd of March 2021

Delicious! I’d never used baking powder for crispness and wasn’t sure what to expect. Everything turned out crispy and tasty. Thanks for a great recipe. I’ll be using this again!

staysnatched

Thursday 4th of March 2021

You're welcome! I'm glad you enjoyed this.