When I first started following a keto diet, I was a little worried. I wondered if I’d still be able to enjoy a wide selection of tasty foods or if I’d feel like I was depriving myself of meals that I enjoyed. Turns out I was worried about nothing because pretty much all of the foods that are keto-friendly are all of my favorites anyway. And not only that, but because I’ve eliminated all of the junk and processed foods from my diet, I can enjoy more of my favorite foods without worrying about counting calories or anything like that. I get to eat lots of meals like these classic buffalo wings and of course, my beloved fried chicken. This keto recipe takes a classic appetizer and makes it even better for keto dieters by adding in a couple of extra sources of healthy fat from butter and olive oil.
An Old Classic Made Better
First things first, you’re going to be combining your chicken wings with the olive oil in a small bowl. If you’re not already using olive oil for all of your keto cooking, then you need to start ASAP. It’s a fantastic way to easily add more heart healthy fats into your meals. I highly recommend ditching any vegetable oils you might be using for it, as vegetable oils are known to be a cause of inflammation and increased blood pressure and total cholesterol levels when heated due to their higher omega-6 content. (1) You’re also going to want to season your wings with a little bit of salt and pepper before tossing everything to combine.
The Secret Sauce
You can go ahead and start baking the chicken wings for about 30 minutes at this point. While they’re baking, turn your attention towards taking your Frank’s hot sauce and making it just a bit better for keto dieters. This is done by simply mixing it together with a bit of melted butter (try and aim for using grass fed butter if possible) to make the sauce thicker and to add a solid amount of satiating fats into the mix. Along with the olive oil added to your chicken wings, using Frank’s hot sauce actually adds a surprising amount of health benefits to this recipe as well. This is due to the fact that its ingredients include dried cayenne peppers and paprika. The cayenne peppers contain a compound known as capsaicin, which may be beneficial for your cardiovascular and metabolic health. (2)
What About Dipping Sauce?
Most cream-based sauces are keto-approved. You just have to watch out for excess carbs (usually from added sugars and thickeners). If you were to make your own sauce made from cream, cheese, butter and milk, you’ll have no problem fitting it into your diet. Personally, I’m a huge fan of blue cheese with buffalo chicken.
After your wings have finished baking, you can go ahead and add them into your bowl containing the hot sauce and butter mixture. Toss them to combine everything and then you’ll want to bake the wings once again for an added 20-30 minutes. Alternatively, you can also just leave the wings in the oven for a little while longer and keep the sauce on the side for dipping if you would like instead. I also recommend sprinkling your wings with a little bit of sliced spring onions when you serve them. The slightly spicy taste of the onion complements the wings perfectly.
More Keto Chicken Recipes:
Classic Keto Buffalo Chicken Wings
- Prep Time: 10 minutes
- Cook Time: 1 hours
- Total Time: 1 hour, 10 minutes
- Yield: 4 1x
2 pounds chicken wing sections
1 tbsp olive oil
½ cup Frank’s hot sauce
¼ cup melted butter
1 tbsp sliced spring onion (optional)
salt, black pepper to taste
- Preheat oven to 375°F.
- Line a baking sheet with parchment paper.
- In a bowl place the chicken wings and olive oil.
- Season with salt and black pepper to taste.
- Toss to combine.
- Transfer the wings to the prepared baking sheet.
- Bake in preheated oven for 30 minutes.
- To make the sauce, in a large bowl combine the melted butter and hot sauce.
- Transfer the baked wings into the bowl and toss with sauce until completely coated.
- Put the wings back on the baking sheet and bake for another 20-30 minutes.
- Sprinkle with sliced spring onion (if using) and serve.