Crispy Garlic Parmesan Chicken Wings Recipe

Easy baked garlic parmesan chicken wings that are low carb and gluten free. #chickenwings #keto #ketorecipes #lowcarb #glutenfree #weightwatchers #Atkins #chickenrecipes #appetizers |
garlic parmesan chicken wings pinterest image

There’s no need to load up wings with a high-carb coating. These crispy garlic parmesan chicken wings are healthier and just as tasty!

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From football-watching parties to cookouts, there is always a good reason to make chicken wings! Everyone loves digging into some crispy or saucy wings – even people who aren’t on a keto diet.

One of my all-time favorite recipes is air fryer chicken wings that are drenched in buffalo sauce. Sure they are messy, but that’s why there’s always plenty of napkins available.

My dry rub hot wings are a great alternative with less of a need for napkins. Another favorite, baked teriyaki wings, are a flavorful snack. However, they get pretty messy too.

That’s why I came up with this clean eating garlic parmesan chicken wings recipe! They are super tasty but have a crispy dry coating that won’t make a mess when you’re eating them.

Ingredients For Crispy Oven Baked Garlic Parmesan Wings

The great thing about these wings is that you only need a handful of ingredients. Here’s what you’ll need to make the keto-friendly recipe!

Chicken Wings

If you prefer bone-in, then you’ll need a dozen chicken wingettes and/or drummettes. Drummettes are the smaller wing pieces separated at the joints with the tips discarded.

You could, however, make boneless wings. Just use chicken breast tenders and cut them into bite-sized pieces.

Melted Butter

Feel free to replace this with olive oil, butter-flavored coconut oil, or ghee for a dairy-free option.

Pork Rinds

I like to use crushed pork rinds for the “breading” in these garlic parmesan chicken wings. But, almond flour, coconut flour, or a mix of both can be a good alternative.

Parmesan Cheese

For true parmesan wings, this is a key ingredient. But, if you are dairy-free, there are non-dairy parmesan cheese products that could be used in its place. Also, nutritional yeast is another option for a cheesy taste – without the dairy.


I use a mix of Italian seasoning, garlic powder, and salt. However, feel free to change these up to vary the flavor.

Please note: Check out the recipe card at the bottom for a full list of ingredients used to make this low-carb recipe.

ingredients for garlic parmesan chicken wings recipe

Quick Tips:

  • When using frozen chicken wing pieces, let them thaw completely and come to room temperature. Chicken that is too cold will cause the melted butter solidify.
  • If you don’t have a rack for the wings, buy one. This is crucial for making them crispy – without burning.

How To Make Parmesan Chicken Wings In The Oven

It’s really easy to make up a batch of the wings. You can prepare them in advance and store them in the refrigerator or freezer until ready to use.

All the exact steps are in the printable recipe card at the bottom of this post. First, here is a quick overview of how I made them, along with some extra tips.

Make The Coating

Mix the crushed pork rinds, cheese, and seasonings on a plate.

Dip The Wings In Butter

Drench each piece in butter or whatever alternative you are using here if dairy-free. If the chicken is cold, the butter will harden up, so I’ve found it’s best to dip the chicken quickly in the melted butter to coat.

Coat Chicken In Dry Mixture

Press each piece of chicken into the dry mixture until well coated on all sides.

adding the garlic parmesan coating to chicken wings

Bake The Wings

Lay each piece out on a rack on top of a baking pan. This allows air to circulate around each of them in the oven. Bake the parmesan chicken wings at 375°F for about 35-40 minutes until browned, and meat is fully cooked.

Alternatively, the recipe can be made in an air fryer. If using an air fryer, the temperature would be the same, but they should cook up faster.

baking the coated chicken wings

What To Serve With Crispy Garlic Wings

There’s no need to serve the wings with a sauce. But, there are some options if you’d like to offer something for dipping.

A parmesan-based dip like Caesar salad dressing is always a winner. Also, there’s no reason why they can’t be served with low-carb blue cheese dressing or a keto ranch dressing.

Any sauce is a good option with these chicken wings!

Frequently Asked Questions About Keto Parmesan Wings

Before we get to the printable recipe card, here are some questions people often ask about these wings.

How do you store leftover wings?

The best way to store leftover parmesan chicken wings is in an airtight container or resealable plastic food storage bag. Then, keep them in the refrigerator, where they will last about a week.

It’s good to note that the wings become less and less crispy when refrigerated the longer they stay in there. So, the sooner you can eat them, the better they will taste.

The best way to reheat the parmesan wings is in the oven. This will crisp them back up. If you try to warm them up in the microwave, they will have a softer texture.

How do you make them in the air fryer?

It’s really easy to make these crispy wings in the air fryer. Just follow my instructions in the printable recipe card. Instead of setting the oven, set the air fryer.

Don’t forget to shake the air fryer basket halfway through cooking so that the wings cook evenly without burning!

Do garlic parmesan wings have carbs?

These chicken wings have zero net carbs! They are made completely with ingredients that don’t have any added carbs, so you can feel free to indulge.

garlic parmesan chicken wings in bowl and on plate

Enjoy these easy and tasty parmesan chicken wings! Be sure to leave a comment and rating if you try this recipe to let us know how they turned out.

More Keto-Friendly Appetizers

If you enjoyed these low-carb chicken wings, then I have a bunch of other keto-friendly appetizers you should try next. Serve them together at your next party.


baked garlic parmesan chicken wings in bowl

Oven Baked Garlic Parmesan Chicken Wings

Author: Lisa MarcAurele

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5 from 5 votes

There’s no need to load up wings with a high carb coating. These crispy garlic parmesan wings are healthier and just as tasty.

Recipe Video (Click on Image to Play)

Prep Time10 mins

Cook Time40 mins

Total Time50 mins

Course: Appetizer

Cuisine: American

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Servings 4 people
Calories 343



  • Place chicken wing pieces in a medium bowl and coat with melted butter. (If chicken is cold, butter will tend to solidify. Alternatively, each piece can be dipped into melted butter, then pressed into coating.)

  • On plate, mix crushed pork rinds, shredded parmesan cheese, Italian seasoning, garlic powder, and salt.

  • Press each chicken wing piece into the parmesan cheese mixture until well coated. Place in a single layer on a rack on top of a baking sheet.

  • Bake at 375°F for 35-40 minutes or until browned and meat is fully cooked.


Olive oil is a great alternative for butter that won’t harden up on cold chicken. However, it doesn’t add the nice buttery flavor. Butter flavored coconut oil and ghee are other options that can be used to retain the flavor without dairy.
If you don’t like pork rinds, try substituting a mix of 3 tablespoons almond flour and 1 tablespoon coconut flour instead. All almond flour can be used as well. To sub with coconut flour, use only 1-2 tablespoons and add additional butter or oil to prevent dryness.
Nutritional yeast is a great substitute for parmesan cheese for those who are dairy-free. 
A low carb salad dressing like Caesar, blue cheese, or ranch can be used for dipping.

Low Carb Sweeteners | Keto Sweetener Conversion Chart

low carb yum 5-ingredient keto


Serving: 3pieces | Calories: 343 | Carbohydrates: 0g | Protein: 27g | Fat: 25g | Saturated Fat: 10g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Cholesterol: 47mg | Sodium: 756mg | Fiber: 0g | Sugar: 0g | Vitamin A: 225IU | Calcium: 78mg | Iron: 0.1mg

Additional Info

Net Carbs: 0 g | % Carbs: 0 % | % Protein: 32.4 % | % Fat: 67.6 % | SmartPoints: 11


( [serving_size] => 3 [calories] => 343 [carbohydrates] => 0 [protein] => 27 [fat] => 25 [saturated_fat] => 10 [polyunsaturated_fat] => 3 [monounsaturated_fat] => 9 [cholesterol] => 47 [sodium] => 756 [fiber] => 0 [sugar] => 0 [vitamin_a] => 225 [calcium] => 78 [iron] => 0.1 [serving_unit] => pieces


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Note on Nutritional Information

Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

Unauthorized use of this material without written permission from Lisa MarcAurele is strictly prohibited unless for personal offline purposes.
Single photos may be used, provided that full credit is given to along with a link back to the original content.

First published December 24, 2018. Post updated on August 3, 2021, with clearer images and additional recipe information.


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