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4.60 from 5 votes

Keto Sticky BBQ Chicken Wings

Prep Time 25 minutes
Cook Time 1 hour
Servings 6 @ 3 wings each
Calories 322kcal
Author Jo Harding


  • 3 pounds chicken wings or 18 chicken wings
  • 1 large red bell pepper or 5.8 ounces/164 grams
  • 1 teaspoon extra virgin olive oil
  • 1 tablespoon butter or ghee
  • 1 small yellow onion or 2.5 ounces/70grams
  • 1 garlic clove minced
  • ½ cup tomato puree or 4.4ounces/125grams
  • 1 teaspoon apple cider vinegar
  • 1 teaspoon paprika smoky or regular
  • ¼ teaspoon chili powder
  • 1 tablespoon coconut aminos or soy sauce
  • ¼ teaspoon dijon mustard
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • ½ cup Lakanto brown sugar sub or Swerve brown sugar sub
  • 3 tablespoons water


  • Preheat the oven to 400F / 200C / 180C fan.
  • Slice the pepper in half, remove the seeds and stalk and place on a greaseproof lined baking tray. Rub in 1 teaspoon of olive oil and a pinch of salt. Roast in the oven for 30 minutes,
    turning half way to ensure even cooking.
  • Heat a non stick frying pan or cast iron skillet and sear the chicken wings for 2 - 3 minutes per side. (You may need to add a little oil to the pan if using a cast iron skillet so
    the wings don’t stick.)
  • Place the seared chicken wings onto a greaseproof lined baking tray and cook for about 30 minutes in the oven until almost crisp.
  • When the pepper is cooked, and still hot, place in a zip lock bag and leave for 5 minutes. This will make the skin easy to peel off. Remove the skin and discard. Chop the pepper into cubes.
  • Place 1 tablespoon of butter, ghee or coconut oil in a pan and sauté the onion on a medium/ low heat for 3 - 4 minutes until soft.
  • Add the garlic for 30 seconds then add the pepper, tomato puree, apple cider vinegar, paprika, chilli, coconut aminos, dijon mustard, sweetener, seasoning and water. Simmer on low heat for 5 - 10 minutes until thick. Taste and adjust seasoning to taste.
  • Allow to cool so not hot and use an immersion hand blender to blitz until smooth. Alternatively you can try using a smoothie blender though you may need to make a larger batch.
  • Rub the sauce over the chicken wings and place back in the oven for about 15 minutes until sticky.
  • Best served fresh or in the fridge for 2 days. Can also be frozen and


Net Carbs: 5g
This recipe was published first in July 2019 and updated with video in June 2021.


Serving: 1serving @ 3 wings | Calories: 322kcal | Carbohydrates: 6g | Protein: 23g | Fat: 22g | Saturated Fat: 7g | Cholesterol: 99mg | Sodium: 272mg | Potassium: 370mg | Fiber: 1g | Sugar: 3g | Vitamin A: 1428IU | Vitamin C: 39mg | Calcium: 23mg | Iron: 2mg