Are you following a keto diet plan and wondering if you can still enjoy one of your favorite foods – chicken wings? Many people believe that the keto diet restricts you from indulging in certain foods, but the truth is, there are ways to make your favorite dishes keto-friendly. In this article, we will dive into the question, “can you eat chicken wings on keto?” We will explore the nutrition facts of chicken wings and provide tips on how to enjoy them while following a keto diet. So, let’s dig in and find out if chicken wings can be a part of your keto journey!

Can You Eat Chicken Wings on Keto?

The keto diet has been gaining popularity as a way to lose weight and improve overall health. This low-carb, high-fat diet promotes a state of ketosis in the body, where it burns fat instead of carbohydrates for energy. However, starting a keto diet can be challenging, especially when it comes to figuring out what foods you can and cannot eat. One common question that arises is, can you eat chicken wings on a keto diet? Let’s dive in and find out.

The Basics of Keto Diet

A keto diet mainly consists of consuming high amounts of healthy fats, moderate amounts of protein, and very low amounts of carbohydrates. By strictly limiting carbohydrates, the body shifts its metabolism to burn stored fat for energy, resulting in weight loss. The typical macronutrient breakdown for a standard keto diet is 70-75% fat, 20-25% protein, and 5-10% carbohydrates.

In addition to weight loss, keto diets have also been linked to improved blood sugar control, reduced inflammation, and increased energy levels. It is important to note that the keto diet is not suitable for everyone, and consulting with a healthcare professional before starting it is recommended.

Why Chicken Wings are a Popular Choice on Keto Diet?

Chicken wings are a popular food choice among those following a keto diet. This is because they are a good source of high-quality protein and healthy fats, while being low in carbohydrates. The way they are typically cooked, either fried or grilled, also makes them a perfect food option for keto followers.

One medium-sized chicken wing (without skin) contains around 6 grams of protein, 2 grams of fat, and 0 grams of carbohydrates. However, the skin on chicken wings is where most of the fat and flavor come from. One medium-sized chicken wing with skin contains around 12 grams of protein, 9 grams of fat, and 0 grams of carbohydrates.

Not only do chicken wings provide the essential macronutrients needed for a keto diet, but they are also a good source of micronutrients, such as zinc, iron, and B vitamins. These nutrients are vital for maintaining overall health and supporting the body’s functions.

How to Enjoy Chicken Wings while Following a Keto Diet?

When it comes to enjoying chicken wings on a keto diet, there are a few things to keep in mind. The preparation and cooking methods play a crucial role in keeping the wings low in carbohydrates and high in healthy fats. Below are some tips on how to enjoy chicken wings while following a keto diet:

  • Choose chicken wings with skin on: As mentioned earlier, the skin on chicken wings provides a good amount of healthy fats and adds flavor to the dish.
  • Avoid breaded or sauced wings: Most sauces used on chicken wings contain high amounts of sugar and carbohydrates, making them unsuitable for a keto diet. Opt for dry-rubbed wings instead.
  • Air fryer or oven-baked wings are the best options: These methods of cooking use little to no oil, making the wings a healthier option.
  • Make your own keto-friendly sauce: If you are a fan of saucy wings, try making your own keto-friendly sauce using low-carb ingredients like almond flour, coconut aminos, and herbs and spices.

The best way to ensure you are enjoying chicken wings that are keto-friendly is by preparing them at home. This way, you have control over the ingredients and can adjust them according to your dietary needs.

Low-Carb Chicken Wings Recipe

If you are looking for a delicious and easy keto-friendly chicken wings recipe, try this one out:


  • 1 pound chicken wings, skin on
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper


  1. Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
  2. In a small bowl, mix together the garlic powder, onion powder, paprika, salt, and black pepper.
  3. In a large bowl, toss the chicken wings with olive oil and spice mixture until evenly coated.
  4. Place the chicken wings on the lined baking sheet and bake for 20-25 minutes, flipping halfway through.
  5. Once crispy and golden brown, remove from the oven and let cool for a few minutes before serving.

This recipe is not only keto-friendly but also gluten-free and perfect for a party or game night.

In Conclusion

Chicken wings can definitely be enjoyed on a keto diet. They provide a good balance of macronutrients and essential micronutrients, making them a healthy and delicious food option. Just remember to prepare them in a way that keeps them low in carbohydrates and high in healthy fats. With the right ingredients and cooking techniques, you can continue to enjoy chicken wings while following a keto diet.

If you are unsure about any food item’s compatibility with your keto diet, consult with a healthcare professional or a registered dietician. They can help you personalize and optimize your keto diet plan for maximum benefits.

In conclusion, chicken wings can be a keto-friendly food if enjoyed in moderation and prepared in a keto-friendly way. With a low carb and high fat content, chicken wings can fit into a keto diet plan. It is important to pay attention to portion sizes and the ingredients used in preparation to ensure they align with the principles of a keto diet. Whether baked, grilled, or air-fried, there are many ways to enjoy chicken wings while following a keto lifestyle. So go ahead and indulge in this delicious and popular food without straying from your keto goals. Just remember to make mindful choices and moderation is key.

By Kitty Smith

I am a Ohio living blogger with a penchant for all things pretty. You can typically find me roaming around my neighborhood of Long Island with latte in my hand and with an iPhone raised above my head to capture the majesty of it all. I mostly post fashion content to Kitty's Lifestyle and I also post recipes on my cooking blog Kitty's Kitchen Recipes.

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