Can You Eat Fried Chicken Wings on Keto?
Are you on the ketogenic diet and craving some fried chicken wings? You’re not alone! It’s a common misconception that you can’t indulge in your favorite comfort foods while following a keto diet. The good news is, yes, you can still enjoy fried chicken wings on keto – with a few modifications, of course. In this article, we’ll explore how to make keto-friendly fried chicken wings and explore some healthier alternatives to satisfy your cravings.
What is a Keto Diet?
In simple terms, the ketogenic (keto) diet is a high-fat, low-carbohydrate eating plan that encourages your body to enter ketosis. Ketosis is a metabolic state in which the liver produces ketones, an alternative fuel source for the body when glucose (from carbohydrates) is scarce.
Ketogenic eating plans typically consist of high-quality fats (such as avocados and coconut oil), moderate protein intake, and low-carbohydrate vegetables (such as leafy greens). The exact macronutrient ratios will depend on your individual needs and goals but typically involve eating around 75% fat, 20% protein, and 5% carbohydrates.
The primary goal of the keto diet is to encourage your body to use fat for fuel instead of relying solely on carbohydrates. When starting a keto diet, it’s essential to focus on whole foods that are nutrient-dense and low in carbs. This way, you’ll be able to hit your macronutrient targets without feeling deprived or hungry.
Nutritional Value of Chicken Wings
Chicken wings are a classic comfort food that can fit into almost any diet when eaten in moderation. They are typically high in protein and healthy fats; however, the macronutrient breakdown can vary, depending on several factors such as preparation methods and sauces.
The macronutrient content for one medium chicken wing (43 grams) generally contains:
- 5 grams of protein
- 6 grams of fat
- Negligible amounts of carbohydrates
Note that the nutritional content may increase when wings are breaded or covered in sauce; therefore, it’s always essential to check the nutrition facts before indulging.
When compared to other meats, chicken wings are considered a healthier option, particularly when the skin is left on. Skin-on chicken is richer in B vitamins and has a higher fat content, which can help keep you full longer and curb cravings. That said, chicken wings alone do not provide all necessary nutrients for ideal health. They can still be consumed in moderation under a well-balanced diet.
Fried Chicken Wings 101
If you’re looking to enjoy some crispy chicken wings while following a keto diet, there are a few things you need to know first. Traditional fried chicken wings contain flour or cornstarch-based breading, which significantly increases the carb count. Luckily, there are many keto-friendly alternatives to traditional breading options.
Traditional versus Keto-Friendly Recipe Options
The primary difference between traditional and keto-friendly fried chicken wings is the type of breading used. Traditional recipes often use wheat flour, panko breadcrumbs, or cornstarch coatings, which can be high in carbohydrates. To make fried chicken wings low-carb and keto-approved, it’s essential to choose an alternative coating method.
Keto-friendly breading options include:
- Almond Flour: This flour is a low-carb alternative that’s perfect for coating chicken wings. It has a slightly nutty flavor profile that works great in combination with savory spices.
- Coconut Flour: Coconut flour is high in fiber and low in carbs, making it an excellent option for keto breading. Keep in mind that it has a sweeter taste than almond flour, so adjust seasonings accordingly.
- Pork Rinds: Crushed pork rinds are a low-carb substitute for breadcrumbs and add the perfect crunch to chicken wings. Plus, they tend to have more flavor than traditional breadings!
By using these keto-friendly breading alternatives, fried chicken wings can still be enjoyed without the worry of gesting kicked out of ketosis.
Best Oils for Frying
When it comes to frying chicken wings, the choice of oil can make all the difference. Opt for oils with a high smoke point to prevent any acrid taste or release harmful toxins. Keto-approved oils for frying include:
- Avocado Oil
- Coconut Oil
- Ghee (clarified butter)
- Lard (animal fat)
All of these oils are considered “heart healthy” and ideal for keto dieters. They’ll help ensure that you get that tasty result while staying as close to ketogenic principles as possible.
The Top Keto-Approved Breading Alternatives
Besides choosing an alternative breading method and ideal frying oil, there are several other keto-friendly recipes you can follow to make the perfect chicken wings at home. Here are some of our favorite options:
Keto-Friendly Buffalo Wings Recipe
Ingredients:
- 2 lbs. chicken wings (cut into flats and drums)
- 1/2 cup hot sauce
- 1/4 cup melted butter
- 2 tablespoons apple cider vinegar
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1/2 teaspoon paprika
- Salt and pepper to taste
Instructions:
- Preheat your oven to 425°F.
- In a large mixing bowl, combine the hot sauce, melted butter, apple cider vinegar, garlic powder, onion powder, paprika, salt, and pepper.
- Add the chicken wings to the mixing bowl and toss until evenly coated.
- Lay the chicken wings out flat on a baking sheet lined with parchment paper. Bake in the preheated oven for about 45 minutes or until crispy.
- Garnish with more hot sauce or keto-friendly dipping sauces of your choice.
Keto-Friendly Dry Rub Wings Recipe
Ingredients:
- 2 lbs. chicken wings (cut into flats and drums)
- 3 tablespoons of almond flour or crushed pork rinds
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
- 1 teaspoon smoked paprika
- Salt and pepper to taste
Instructions:
- Preheat your oven to 375°F.
- In a small mixing bowl, combine the almond flour or crushed pork rinds, garlic powder, onion powder, smoked paprika, salt, and pepper.
- Add the chicken wings to a separate mixing bowl and toss them with the dry rub mixture until evenly coated.
- Lay the chicken wings out flat on a baking sheet lined with parchment paper. Bake in the preheated oven for about 40 minutes or until crispy.
- Garnish with fresh herbs or keto-friendly dipping sauce of your choice.
Can I Still Enjoy Fried Chicken Wings on Keto?
A common question is whether you can still enjoy fried chicken wings while following a keto diet. The answer is yes – as long as you choose the right ingredients and don’t overdo it.
The Importance of Moderation
While it’s okay to indulge in your favorite comfort foods once in a while, overeating can quickly kick you out of ketosis. It’s important to practice moderation when eating high-fat, low-carb foods and stick to your recommended daily macros.
This means keeping an eye on not only the number of carbs but also the amount of protein and fat that you eat. Remember that while keto-friendly options provide benefits such as hunger suppression and inflammation reduction, protein consumption excess can also turn into blood sugar and cause issues maintaining ketosis state.
How to Fit Fried Chicken Wings into Your Daily Macros
To figure out how many carbs you have left for eaten fried chicken wings within your macro limits, it’s essential to track what you’re eating carefully. Use a food journal or a free app like MyFitnessPal to note calories and macros values when eating out or making your recipe. This way, you’ll have a better understanding of the nutritional value of what you’re consuming and will find it easier to stay on track.
Suppose the standard ketogenic macros involve 75% fat, 20% protein, and 5% carbs from their total daily caloric intake. In that case, it’s safe to say that one to two skin-on chicken wings does not exceed your macronutrient limit if no other sneaky carbohydrates are present in the recipe or the breading process.
Healthier Alternatives to Fried Chicken Wings
Sometimes it’s fun to mix things up with some healthier alternatives to fried chicken wings. Here are some delicious options:
Grilled Chicken Wing Recipe
Ingredients:
- 2 lbs. chicken wings (cut into flats and drums)
- 1/2 cup avocado oil
- Juice of one lemon or lime
- 4 garlic cloves, minced
- 1 tablespoon smoked paprika
- 1/4 teaspoon salt
- Fresh herbs for garnish (optional)
Instructions:
- In a mixing bowl, combine the avocado oil, lemon or lime juice, minced garlic, smoked paprika, salt, and pepper.
- Add the chicken wings into the bowl and marinate them for at least thirty minutes up to overnight (the longer the better for full flavor absorption).
- Grill the chicken wings over medium heat for about ten minutes per side until crispy and fully cooked. Garnish with fresh herbs or lime wedges if desired.
Baked Chicken Wing Recipe
Ingredients:
- 2 lbs. chicken wings (cut into flats and drums)
- 1/4 cup avocado oil or olive oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika
- Salt and pepper to taste
Instructions:
- Preheat your oven to 400°F.
- In a small mixing bowl, combine the avocado oil or olive oil, garlic powder, paprika, salt, and pepper.
- Add the chicken wings to a separate mixing bowl and toss them thoroughly with the oil mixture until evenly coated.
- Lay the chicken wings out flat on a lined baking sheet, separating each wing slightly to ensure even cooking. Bake in the preheated oven for about thirty-five minutes until crispy.Flip the wings halfway for an even crispness.
- Garnish with chopped parsley or other herbs of your choice.
Possible Flavorings That Go Well With These Options
- Salt: kosher salt, sea salt, pink Himalayan salt, etc.
- Hot Sauce
- Cayenne Pepper
- Jalapeno Peppers
- Serrano Peppers
- Cumin
- Garlic Powder or Minced Garlic
- Sugar-free BBQ sauce
- Smoked Paprika
- Brown Mustard
- Apple Cider Vinegar
- Add-ons: Everything blend (contains poppy seeds, onion flakes, garlic flakes..), black sesame seeds, dried rosemary, edible petals, cheese!
- Add-ons ideas : grated parmesan cheese mixed with nutritional yeast
For spicy lovers, some recommended ingredients are:
For garlic lovers, some recommended ingredients are:
- Add-ons ideas : grated parmesan cheese mixed with nutritional yeast
For BBQ lovers, some recommended ingredients are:
FAQs About Eating Fried Chicken Wings on Keto
Do Frying Methods Affect Carb Count?
The method used to fry chicken wings can impact the carb count. Often, traditional frying methods involve using a flour-based breading that increases carb intake. Opting for any of the keto-friendly breading alternatives discussed earlier can significantly lower the carb count in your meal.
How Much Can I Eat Before It’s Not “Keto-Friendly”?
The number of chicken wings you can eat before it’s not considered keto-friendly depends on various factors, such as macronutrient ratios and serving sizes. As mentioned earlier, keeping track of calorie intake and macronutrient ratios is critical when on the keto diet. As long as you stay within your daily caloric goals and macronutrient ranges (which will be different from person to person), you should be able to enjoy chicken wings while remaining on target for your health goals.
Are There Any Benefits of Eating Fried Chicken Wings in Moderation?
Yes, there may be potential benefits of eating fried chicken wings in moderation. As previously mentioned, chicken wings are a good source of protein and healthy fats, which have beneficial effects in moderate amounts. Other potential benefits include hunger and cravings suppression, the release of brain neurotransmitters, improvement in muscle recovery and energy levels.
Tips for Customizing Your Fried Chicken Wing Experience on Keto
Adding Sauces and Dips to Change Flavor Profile
To change the flavor profile of your chicken wings try adding different types of sauces or dips that align with your keto diet guidelines! Hot Sauce is an excellent alternative because it’s low-carb and adds a spicy kick to any meal. You can also use BBQ sauce that includes sugar substitutes or make your own sauce with apple cider vinegar instead of brown sugar. Other ideas could be dipping them with any version of Blue Cheese (greek yogurt-based) or Ranch dressing (ideally made from scratch).
Pairing with Low-Carb Sides and Drinks
To balance out macronutrients when indulging with fried chicken wings, pair it up with some low-carb snackin’s such as celery sticks, baby carrots, or cucumber slices instead of conventional chips and french fries/crisps. Another idea would be to prepare a delicious keto-friendly salad as an additional side dish or replace chips with some fruit or nuts.If craving to drink some alcohol while enjoying these recipes, stick to clear liquids like gin or vodka mixed with sparkling water and lemon/lime juice .As usual, consume alcoholic beverages in moderation while maintaining the diet’s principles.
Preparing for Outings or Social Situations
Eating chicken wings on a keto diet can provide numerous benefits! For starters, chicken wings are an excellent source of protein, which is essential for maintaining muscle mass and satiety. Additionally, chicken wings are rich in fat, another integral component of ketogenic diets. The high-fat content in chicken wings helps keep you feeling full and satisfied, reducing the temptation to indulge in carb-heavy foods.
Can you eat fried chicken wings on a keto diet?
Yes! Eating fried chicken wings on a keto diet is possible. When making or selecting fried chicken wings, it’s important to consider the breading and oil used during the cooking process. Traditional flour-based breading is not keto-friendly while using coconut flour or almond flour can be great substitutes. Similarly, vegetable oils such as canola oil must be replaced with healthier fats such as avocado oil or coconut oil.
How many chicken wings fit into a keto meal plan?
The number of chicken wings you can eat on a keto diet depends upon your unique calorie needs and goals. Typically, two to three medium-sized chicken wings provide sufficient protein and fats required for your body’s daily function without exceeding carb limits. Pairing these with low-carb sides such as vegetables or dips like guacamole or ranch is ideal. Remember that while it’s okay to include fried chicken wings in your meal plan occasionally, make sure to consume them in moderation!
Are there any alternatives to devouring traditional fried chicken wings on a keto diet?
Of course! There are numerous alternative recipes to satisfy your cravings for crispy and delicious chicken wings while staying within your daily carb limits. Air frying or baking instead of deep-frying is one easy way to cut back on unwanted calories while still getting that desirable crunch. Other alternatives include boneless chicken nuggets, baked Parmesan garlic wings, or buffalo-style chicken strips. With a little creativity and experimentation, the possibilities are endless!
