Keto Garlic Hot Wings

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Intro: How These Garlic Hot Wings Came to Be

If you’ve been around Healthy Ambitions for a while, you probably know my crispy oven-baked chicken wings are one of my go-to recipes for game nights and easy weekend dinners. But lately, I’ve been craving that restaurant-style spicy garlic flavor — and you know me, I had to make it keto-friendly.

So this time, I took my original crispy wing recipe and tossed them in a homemade keto garlic hot sauce made with Texas Pete (or Frank’s RedHot) and plenty of minced garlic. The result? Buttery, garlicky, and perfectly spicy wings that satisfy every craving without the carbs or the fryer.

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Why You’ll Love These Keto Garlic Hot Wings

• Crispy without frying – You’ll still get that perfect crunch thanks to oven-baking.
• Zero sugar, all flavor – The garlic-hot sauce combo gives you restaurant-level flavor with zero guilt.
• Perfect for parties or meal prep – These reheat beautifully and make great leftovers.
• Customizable heat level – Use your favorite hot sauce and adjust the garlic to your liking.

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Ingredients You’ll Need

For the Wings:

• 2 lbs chicken wings (split at joints, tips removed)
• 1 Tbsp baking powder (aluminum-free, helps crispiness)
• 1 tsp garlic powder
• 1 tsp salt
• ½ tsp black pepper

For the Garlic Hot Sauce:

• ¼ cup keto-friendly hot sauce (Texas Pete or Frank’s RedHot)
• 2 Tbsp butter (or ghee for dairy-free)
• 1 Tbsp minced garlic (fresh or jarred)
• Optional: pinch of paprika or cayenne for extra heat

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Instructions

1. Prep the Wings: Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or a wire rack. Pat the wings completely dry with paper towels (this is key for crispiness!).
2. Season and Bake: In a large bowl, toss wings with baking powder, garlic powder, salt, and pepper until evenly coated. Arrange wings on the baking sheet in a single layer and bake for 40–45 minutes, flipping halfway through, until golden and crispy.
3. Make the Garlic Hot Sauce: While wings bake, heat a small skillet over medium-low heat. Add butter (or ghee), then stir in minced garlic. Sauté until fragrant, about 30 seconds. Pour in your keto-friendly hot sauce and whisk together until smooth and slightly thickened.
4. Toss and Serve: Once the wings are crispy, transfer them to a clean bowl. Pour the warm garlic hot sauce over the wings and toss to coat evenly.
5. Enjoy Immediately: Serve with ranch, blue cheese, or your favorite low-carb dip — and maybe some celery sticks for balance!

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Macros (Per Serving – about 4 wings)

• Calories: 260
• Fat: 20g
• Protein: 18g
• Total Carbs: 1g
• Net Carbs: 1g

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Substitutions & Tips

• For dairy-free: use ghee or avocado oil instead of butter.
• Less spicy? Use half hot sauce and add 1–2 tsp of sugar-free ketchup or a splash of vinegar.
• Extra crispy: After baking, turn the oven to broil for the last 2–3 minutes.
• Meal prep tip: Store cooked wings (without sauce) in the fridge up to 4 days; reheat and toss in fresh sauce before serving.

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Storage & Reheating

• Fridge: Store leftovers in an airtight container up to 4 days.
• Freezer: Freeze cooked wings (unsauced) for up to 2 months. Reheat at 400°F until hot and crisp, then toss in sauce.

Related Recipes:

• Crispy Oven-Baked Chicken Wings