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Keto Air-Fried Garlic Parmesan Wings with Yogurt Ranch

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

I DO NOT recommend this recipe for people who are not following the ketogenic diet, or another high fat adapted diet plan.  There, I said it.  😁 Now enjoy these WINGS!

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Keto Wings Recipe

Ingredients

Keto Garlic Parmesan Wings
Ingredients for 4 servings

  • 2lb raw wings and drums
    • SUBSTITUTE: to reduce the fat for NON-keto, simply cut away excess skin
  • 2 teaspoons garlic powder
  • 2 teaspoons onion powder
  • 1 tablespoon The Fit Cook Southern Creole blend (OR 2 teaspoons smoked paprika)
  • pinch of sea salt and cracked pepper
  • 1 1/2 tablespoons arrowroot powder (OR tapioca powder, baking powder or cornstarch)
  • SAUCE
    • 3 tablespoons melted butter or ghee
    • 1 teaspoon onion powder
    • 2 teaspoons garlic powder
    • pinch of cracked black pepper
    • 1/2 cup grated parmesan (split this in half)
  • 8 celery stalks, chopped into 16 pieces (not included in macros)
Steps
  1. Set air-fryer to 400F (or set oven to 420F).
  2. Pat wings dry with a paper towel then place them in a large bowl.
  3. Add the seasonings – no arrowroot – and thoroughly rub all over the wings.  Then add the arrowroot and mix again.
  4. Place the wings in the air fryer basket and air-fry for 25 – 30 minutes, flipping them halfway.  Once they finish, add them to clean, large mixing bowl suitable for tossing.
    Keto Garlic Parmesan Wings
  5. Set a skillet on medium heat and once hot, add the butter to melt.  Then sprinkle in parmesan and continue stirring and remove from the heat.  Pour the butter over the wings and immediately toss the wings in the mixture.  Garnish with more dried parsley and cracked pepper – it shouldn’t need any more salt.
    Keto Garlic Parmesan Wings
  6. For the ranch, add all the ingredients to mixing bowl or blender and mix until smooth.
  7. Enjoy the wings with celery and the ranch dressing.
    Keto Garlic Parmesan Wings

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Calories
536
Protein
49g
Fat
34g
Carbs
7g
Sodium
Fiber
1g
Sugar
0g
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Creamy Yogurt Ranch

Ingredients
Keto Garlic Parmesan Wings
Ingredients for 8 servings
Serving size: ~2 tablespoons
  • 1 cup 2% Greek yogurt (OR full fat)
  • 1 teaspoon dried parsley
  • 1 teaspoon dried dill
  • 1 teaspoon dried chives
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • pinch of sea salt or pink salt
  • 1/2 teaspoon cracked pepper
  • juice from 1 lemon
  • 4 tablespoons olive oil
Steps

Place all the ingredients in a mixing cup or blender and blend until smooth.  I like to add the olive oil last to avoid clumping. Add tablespoons of water or lemon juice if needed to thin it out for dressing.

Calories
92
Protein
3g
Fat
8g
Carbs
2g
Sodium
Fiber
0g
Sugar
1g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.