How to make low carb chicken wings


Making low carb chicken wings at home can be a delicious way to enjoy a treat while still remaining healthy. It’s easy to make and requires only a few simple ingredients. The main ingredients required are chicken wings, olive oil, garlic powder, onion powder, smoked paprika, and salt. Additionally, you’ll need butter for the sauce and parsley for garnish.

Let’s dive into the individual ingredients:

Chicken wings

Chicken wings are considered a delicacy among fans of tasty snacks. They are a widely available dish and are often fried or baked in order to achieve their signature crisp texture. Chicken wings can also be enjoyed in a variety of sauces for additional flavor, but for those looking for lower-carb options, oven-baked chicken wings coated with herbs and spices can make a healthy and delicious snack.

Ingredients needed:

  • 1 lb (450 g) of chicken wings
  • ¼ tsp dried thyme
  • ¼ tsp dried rosemary
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • Salt and pepper to taste
  • Optional: 2 Tbsp olive oil or melted butter, if desired

Instructions: Preheat oven to 400°F (205°C). Line a large baking sheet with parchment paper. In a large mixing bowl, combine the thyme, rosemary, garlic powder and onion powder. You may also use other herbs and spices if desired. Add salt and pepper to taste. Add the chicken wings to the bowl with the seasoning mix and stir until each piece is lightly coated with the seasonings. If you prefer your wings on the saucier side, you may add 2 tablespoons of olive oil or melted butter for extra flavor. Place the seasoned chicken onto the parchment lined baking sheet in an even layer and bake in preheated oven for 25 minutes or until crispy and golden brown. Enjoy!

Olive oil

Using olive oil for chicken wings gives them a delicious flavor and adds a heart-healthy fat to your dish. When cooking in the oven, use high heat so that the texture of the wings is still crispy on the outside, while remaining tender on the inside. For this recipe, you will need 2 tablespoons of extra virgin olive oil.

Extra virgin olive oil is made by cold pressing olives and does not go through any refining or chemical processes. It is considered to be of a higher quality than regular olive oil due to its higher levels of monounsaturated fats and antioxidants. High oleic acid content also makes extra virgin olive oil particularly heart-healthy and its beneficial properties are known to reduce inflammation in individuals suffering from chronic illnesses such as diabetes and obesity.

For best results, add your olive oil at the last minute as adding too much earlier can make your dish greasy. Make sure you brush or spray it evenly over your chicken wings before baking them in the oven at 400 degrees Fahrenheit for 15 minutes until they are golden brown.

Salt and pepper

Salt and pepper are two of the most fundamental ingredients in any kitchen. Salt brings out the flavor in food, while adding a dose of sodium. Pepper, as its name suggests, adds a unique flavor and sense of spiciness to dishes.

Salt can be added before or during the cooking process to enhance the overall flavor and balance out the sweetness or acidity of certain ingredients. Pepper should be added at the end to retain its distinct peppery taste without overpowering other flavors.

When making low-carb chicken wings, salt and pepper should be added at different stages of preparation. For this recipe, salt is used to season both sides of each chicken wing prior to cooking—this helps to extract some moisture from the meat, which keeps it from becoming soggy when cooked. After baking for 25 minutes in a preheated oven, freshly ground black pepper is added for a hint of heat and an added layer of complex flavor.

Low carb marinade

Making a marinade for your low carb chicken wings is an essential step to get them perfectly seasoned and full of flavor. Using nutrient-dense, low-carbs ingredients like lemon juice and herbs will boost flavor without adding unnecessary excess carbohydrates.

To make a marinade for your low carb chicken wings, you’ll need the following ingredients:

  • 1/3 cup olive oil
  • 3 cloves garlic, minced
  • 2 tablespoons lemon juice
  • 1 teaspoon sea salt
  • 1/2 teaspoon fresh cracked black pepper
  • 1 tablespoon freshly chopped basil
  • 1 1/2 teaspoons dried oregano
  • 1 teaspoon smoked paprika
  • Optional: Red pepper flakes or cayenne pepper to taste.

Mix all the ingredients together in a bowl and whisk until completely combined. Place your chicken wings in a large resealable bag and pour the marinade over them. Let the wings sit in the marinade for 30 minutes, then drain off any excess liquid before baking or grilling.


Prepping for low carb chicken wings is relatively easy and requires minimal ingredients. Begin by preheating your oven to 425°F. Use a sharp knife to cut off excess fat from the chicken wings and pat them dry with a paper towel. Mix together the dry seasonings in a bowl and season the chicken wings. Finally, spray a baking sheet with cooking spray and lay the chicken wings on the sheet.

Preheat oven to 375°F

Prior to baking the chicken wings, preheat your oven to 375°F (190°C). Make sure that all racks in the oven are fully removed to prevent any accidents. Clean out the oven with a brush and view inside to make sure there is nothing blocking the heat from entering into it. It may take approximately 15 minutes for the oven to reach 375°F (190°C). Once it is preheated, you are ready to begin baking!

Place chicken wings in a large bowl

Begin by prepping the chicken wings. Place them in a large bowl and pat dry with a kitchen cloth or paper towel to remove all traces of moisture. This will help the coating adhere better and result in crispier wings. Add some salt, pepper and other seasonings to the wings to give them an extra punch of flavor. If desired, add garlic powder, cayenne pepper and paprika for a more intense flavor. Set aside at room temperature while you prepare the other ingredients.

Drizzle olive oil over wings

To begin making your low-carb chicken wings, preheat your oven to 350°F. Place the chicken wings in a baking dish and drizzle with extra virgin olive oil until the wings are coated. Be sure to get all of the surfaces of the chicken evenly covered for maximum flavor. You can also add spices for extra flavor, such as garlic powder, salt, and pepper.

Mix together lightly in order to spread around the spices evenly on each wing. Place in your preheated oven and bake at 350°F for 40-50 minutes, or until they are cooked through and reach an internal temperature of 165°F when tested with a meat thermometer. Serve these delicious low carb wings with ranch dressing or other dip of choice!

Sprinkle salt and pepper to taste

Once your chicken wings have been trimmed and separated into two sections, you will want to rinse them with cold water. Drain the wings and pat them dry with a paper towel.

Place the wings onto a baking sheet lined with parchment paper, wax paper or aluminum foil, then sprinkle salt and pepper to taste. For a mild flavor, use regular table salt; for a more pungent flavor, use sea salt – the choice is up to you. As for the pepper, freshly ground black pepper is preferred but if you do not have any available, pre-ground pepper will work just fine too!

Pour marinade over wings and mix until evenly coated

Carefully pour the marinade into a large bowl. The marinade can be as simple or complex as you prefer. For example, recipes may require olive oil, garlic, Worcestershire sauce and spices for the wings to turn out properly. Stir all of the items together until everything is well mixed.

Place the raw chicken wings in the bowl and then use your hands to mix them around until they are evenly coated with the marinade mixture. Move them around so some of each piece is getting covered. If possible, try to coat all sides of every piece of chicken evenly with the mixture. Once they are properly coated, put a lid on top or cover with plastic wrap so it stays sealed and store in refrigerator for up to 6 hours before cooking.


If you love chicken wings but want to keep the carbs low, then this recipe is for you. Low carb chicken wings are easy to make and can be cooked a variety of ways. You can cook them in the oven, in a skillet, or even air fry them. This recipe will show you how to make delicious low carb chicken wings that will be sure to please your taste buds.

Place wings on a baking sheet lined with parchment paper

For this low carb chicken wings recipe, start by preheating your oven to 375°F. Then, line a baking sheet with parchment paper or if you don’t have parchment paper, coat the pan with a generous layer of olive oil.

Place the chicken wings in a single layer on the prepared baking sheet and season with salt and pepper, to taste. Bake for 35 minutes or until cooked through. Serve and enjoy!

Bake for 25 minutes or until golden brown

Bake the chicken wings in an oven preheated to 375°F for 25 minutes or until golden brown, turning the wings halfway through baking. They should be crispy on the outside and cooked throughout. Once done baking, season with your favorite spices and serve!

If desired, you can also brush with a mixture of melted butter and your favorite hot sauce for added flavor. Enjoy your delicious low carb chicken wings!

Remove from oven and let cool

It is important to let your dish cool after removing it from the oven. Leaving your dish in the oven can cause it to overcook or burn. You should also avoid putting the hot dish on countertops or anything else that may melt or discolor. Instead, place it on a heat-safe surface such as a heatproof rack or potholder until it has cooled to room temperature.

Once cooled, you can transfer it to a serving dish and enjoy!


Now that you’ve got the low carb chicken wings cooked up, it’s time to serve them up in a delicious and satisfying way. There are a few things to consider when planning out the perfect meal. You need to consider the sides, the presentation, and the way to make the wings tasty without sacrificing their low carb content.

Let’s take a look at some of the best tips for serving up delicious low carb chicken wings:

Serve with your favorite low carb dipping sauce

Low carb chicken wings are the perfect appetizer or snack to share. Serve them hot with your favorite low carb dipping sauce for an unbeatable combination. Most store-bought dipping sauces are not low in carbs nor are they particularly healthy, so instead try making your own!

A spicy yogurt dip is easy to make and can be ready in minutes. Simply combine plain yogurt, mayonnaise and seasonings like onion powder, garlic powder and chili powder. For an extra touch of flavor, you can add grated Parmesan cheese or freshly chopped herbs like parsley or cilantro.

To keep carbs to a minimum try using ranch dressing as a dip for the wings. To make it you will need mayonnaise and buttermilk as the main ingredients along with dried herbs like dill, parsley and chives, garlic powder and onion powder. Adapting the recipes is all part of the fun so don’t be afraid to change up the seasoning ingredients to find what works best for you!

Another delicious option is blue cheese dressing! The traditional version contains quite a few carbs, but by making it yourself at home you can reduce that substantially – simply mix together some cream cheese, Greek yogurt (or sour cream), crumbled blue cheese and spices of your choice such as pepper, paprika and mustard powder. Adding fresh chives gives a great flavor boost too!

For even fewer carbs in your dip try guacamole – this dip actually has some health benefits due to its high content of monounsaturated fats from avocados plus vitamin E from lime juice! You will need avocados, tomatoes, jalapenos or chiles peppers for heat if desired plus garlic and onion for flavor. For garnish use cilantro leaves or freshly squeezed lime juice whichever suits your tastes best. Served with baked chicken wings these dips are sure to be a hit at any gathering or party – what’s more they keep deliciously well so can be made ahead of time if needed too!


Once your chicken wings are cooked, it’s time to gather your toppings and enjoy! You can serve them with a variety of different dressings, sauces or marinades. Some popular combinations include blue cheese dressing and buffalo sauce, ranch and BBQ sauce or even teriyaki.

For a truly Low Carb experience, many people will often serve the chicken wings in lettuce wraps with extra vegetables such as cucumber, celery or bell pepper strips. This makes for an interesting combination of flavors and a visual feast for guests at dinner parties.

No matter what your topping preference may be, the key to providing guests with an unforgettable Low Carb meal is to make sure the quality is there by using only fresh ingredients that are cooked properly in order to bring out maximum flavor. Enjoy your delicious low carb chicken wings!