Keto Hot Wings

author avatar Dr. Eric Berg 08/31/2023


Who doesn't love chicken wings? The problem with most recipes for chicken wings or when you go out to have chicken wings is that there is usually hidden sugar in the sauce. They're also typically deep-fried in vegetable oils, which are very unhealthy. On top of all of that, in many cases, chicken wings are also breaded.

But, what many people don't realize is that it's just way too easy to make your own chicken wings, and you can make them keto-friendly! Organic chicken wings are everywhere now, and you can bake them and cover them in a sauce with zero sugar. If you like your wings extra crispy, simply leave them in the oven longer. It's so important to make sure you get organic chicken as well. Ideally, if you could get your chicken from a farmer's market, that would be best. When it comes to any type of meat, organic grass-fed and grass-finished is the best way to go.

This is a very simple recipe. We use Frank's brand hot sauce as a base because it's super reliable. We add some spice and worcestershire sauce, but you can experiment and add what you like as well. This is a great recipe that your kids are really going to love too!


  • 2 lbs frozen chicken wings

  • salt and pepper

  • 2 Tbsp olive oil

Hot Sauce

  • 4 Tbsp unsalted butter 

  • ½ cup low-carb vinegar-based hot sauce (here we use Frank’s) 

  • ¼ tsp Worcestershire sauce 

  • ¼ tsp spicy chili pepper sauce

  • ⅛ tsp garlic powder


Sprinkle frozen chicken wings with salt and pepper and 2 Tbsp of olive oil.

Toss until fully covered. 

Cook chicken wings on a baking sheet in the oven for 50 minutes at 400 degrees F.   

Hot sauce:

Melt 4 Tbsp butter over medium-low heat.

Add all wet and dry ingredients: the ½ cup of low-carb vinegar-based hot sauce, ¼ tsp spicy chili pepper sauce, ¼ tsp Worcestershire sauce and 1/8 tsp garlic powder. 

Once the chicken wings are fully cooked, place in a bowl and toss in hot sauce until fully covered. 

Serve with your favorite dipping sauce.

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