Skip to Content

Home » Keto Recipes » Keto Low Carb Chicken Wings (Maple BBQ)

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

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 3 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
10 Ingredients or Less Keto CookbookGrab the Digital Cookbook here!
Easy Keto Chicken RecipesCheck out 20 Keto Low-Carb Chicken Recipes here!
Need help planning keto friendly meals?Grab your 21 Day Keto Meal Plan here.!
Need Keto Recipes for the Summer?Access our 21 Day Summer Meal Plan here!
Get our FREE Printable Keto Grocery List here.Click here to grab the grocery list!
Do you struggle with staying consistent at meal prepping?If you get tired of your Meal Prep Meals by Day 2 our Big Boss Meal Prep Guide is for you!
Tried this recipe? Mention @Stay_Snatched or tag #StaySnatched! The recipe instructions noted here are the property of Stay Snatched and subject to copyright. Please do not screenshot and share this recipe on social.
Join our Keto Recipes Facebook GroupClick here to join our Facebook Group!
Subscribe to our YouTube ChannelCheck out our YouTube Channel!
Nutrition DataMacros are provided as a courtesy and should not be construed as a guarantee. This information is calculated using MyFitnessPal.com. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
Instant Pot potato salad in a white bowl with boiled eggs and sprinkled with paprika
Classic Southern Potato Salad
← Read Last Post
keto low carb lemon cookies on.a white plate with lemon wedges
Keto Low-Carb Lemon Cookies
Read Next Post →
Recipe Rating




Anne D

Friday 26th of February 2021

So every wing recipe that I have tried from Brandi has been excellent, but these may be my favorite. The prep was super easy and bonus points for being low carb! I ordered the ChocZero maple syrup as soon as I saw this recipe. I used Brandi's BBQ seasoning recipe for the rub and used Stubbs no sugar sweet and spicy BBQ sauce mix with the ChocZero maple syrup for the sauce. Thankfully we made 3 lbs of wings so there were extras the next day for lunch. Will definitely makes this again and often!

staysnatched

Monday 1st of March 2021

Yay! I make these so much!

Jessica

Thursday 18th of February 2021

Absolute fire!! Devouring these as I review, sticky fingers and all! So simple and yummy!

staysnatched

Saturday 20th of February 2021

Yay! I'm glad you enjoyed them.

Alisha

Tuesday 16th of February 2021

These are amazing! One thing Kansas City does well is BBQ, and these did not disappoint! Made these for Super Bowl (got the recipe early) they have so much flavor. I’m always looking for low carb/low sugar recipes to cook for my picky mom and this was another hit.

staysnatched

Thursday 18th of February 2021

I'm always excited when I can impress a picky eater!