Low Carb Keto BBQ Chicken Wings (Baked or Air Fryer)

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4.60 from 5 votes

Low Carb Keto BBQ Chicken Wings (Baked or Air Fryer)

Prep Time 25

Cook Time 1

Servings @ 3 wings each

Calories 322kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

3 pounds chicken wings or 18 whole wing pieces
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 or 1 teaspoon garlic powder
1/2 cup tomato puree or 4.4ounces/125grams
1 teaspoon apple cider vinegar
1 teaspoon paprika smoky or regular
1/4 teaspoon chili powder
1 tablespoon coconut aminos or soy sauce
1/4 teaspoon dijon mustard
1/4 teaspoon salt
1/4 teaspoon pepper
1/2 cup Lakanto brown sugar subtitute
3 tablespoons water

Instructions

Oven Instructions

Preheat the oven to 400F / 200C / 180C fan.
Slice the pepper in half, remove the seeds and stalk and place on a parchment paper lined baking sheet pan. 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 raw 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 in a single layer onto a parchment lined large baking sheet pan 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 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 BBQ sauce over the hot wings and place back in the oven for about 15 minutes until you have sticky bbq wings. Feel free to broil for 1-2 minutes to get crispy skin.

Air Fryer Instructions

Set the air fryer to 400 degrees F. Follow the directions for the marinade sauce recipe then instead of baking in the oven place in air fryer.
Arrange as many wings as you can standing upright around the edges of the air fryer basket. You may have to do this in two batches.
Then arrange the others standing upright against the ones on the edges until all the wings are standing upright in the air fryer. (This arrangement helps to crisp the wings evenly, as 3 pounds of wins is a lot for an air fryer.) If you do not have a large air fryer, you will need to cook the wings in batches.
Set the air fryer to cook for 15- 20 minutes. Check the wings for crispness. Remove and spread wings with the keto BBQ marinade, place back in the air fryer for another 5-10 minutes until sticky.

Storage

Best served fresh or in the fridge for 2 days. Can also be frozen and
reheated.

Video

Notes

Net Carbs: 5 gram net carb per serving which is 3 keto wings.

This recipe was published first in July 2019 and updated with video in June 2021.

Nutrition