Chicken Wings

chicken recipe Jun 14, 2021
Since doing Keto, chicken wings have become a favorite recipe in my household. It used to be that, as a former WW, I was terrified of chicken skin, and how do you weigh and measure wings anyway? Eat them and then put them back and subtract the weight of the bones so you know exactly how many Points you had? No way, m'dear. Keto is a whole new world! However, please read the caveat below, and that is to only eat a few wings at a sitting and not too often (probably not more than once a week, if that).


2 pounds of fresh chicken wings (this will be 900 grams and comes to 8 good-sized wings with the tips)

Denny Mike's Pixie dust

3/4 cup Guy's Sugar Free BBQ Sauce - any flavor


Directions Recipes: Chicken Wings prepared
  1. Set oven to 325 degrees.

  2. Boil a small pot of water. When it comes to a boil shut it off, add wings and cover the pot for three minutes.

  3. Lay out wings on aluminum foil and generously sprinkle with Mike and Denny's Pixie Dust.

  4. Put in oven (uncovered) for 35 minutes.

  5. (Optional) AT THIS POINT: If you want to just keep them a dry roasted wing, sprinkle with a little more Pixie Dust and return to the oven. If you are doing this, consider brushing the wings with butter or oil so they stay a little bit moist.)

  6. Take wings out of the oven and cover with sauce. (For this recipe I used 3/4 cup total but you can adjust to your own liking.)

  7. Put wings back in oven for 30 minutes.

  8. Set broiler on high and move wings to the top shelf and broil for 5 minutes. At this point if you have the grill going for other things (but I wouldn't do it for just 8 wings — but you can!), put the wings on the grill instead of under the broiler until wings brown and crisp.


As much as wings have become a favorite and I no longer fear them, see the counts below for only 8 wings! The nutritional counts vary wildly — mostly based on what you consider a portion and if the "tips" are included in the weight. Eating all 8 wings (or even 4) is totally outrageous for the protein, even if you tend to be more generous when considering protein macros. HOWEVER, that being said, you can still enjoy the wings — just not all 2 pounds and not more often than once every couple of weeks! I did some comparison "shopping" on the nutritional counts and made comparisons to other parts of the chicken (with skin). Most were all in the same ball park, with slight differences in fat and protein (no cut of chicken has carbohydrates). If you are absolutely fanatical about macro counts I suggest that you stick with chicken thighs or chicken breasts, which you can prepare the same way (but a little less cooking for the breasts) so that it is easier for you to weigh and measure. If you are not macro-crazed and control yourself then go ahead and enjoy the wings — just not too many and not too often!


For the entire recipe as written with sauce (in grams):

Total Carbohydrates: 12
Net Carbohydrates: 12
Protein: 166.3
Fat: 144.9

Here are the links to learn more about eating Keto and Low Carb :

Book Breaking Free From Diet Prison: Common Sense Keto and Low Carb 

Course Breaking Free From Diet Prison: The Roadmap to Low Carb and Keto Success

Understanding Your Hunger Scale

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