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Keto Air-Fried Garlic Parmesan Wings With Yogurt Ranch

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Recipe 1

KETO WINGS RECIPE

Prep 5min
Cook 30min
Total 35min
536cal

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

Step 1

Set air-fryer to 400F (or set oven to 420F).

Step 2

Pat wings dry with a paper towel then place them in a large bowl.

Step 3

Add the seasonings – no arrowroot – and thoroughly rub all over the wings. Then add the arrowroot and mix again.

Step 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.

Step 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.

Step 6

For the ranch, add all the ingredients to mixing bowl or blender and mix until smooth.

Step 7

Enjoy the wings with celery and the ranch dressing.

Calories536cal
Protein49g
Fats34g
Carbs7g
Fiber1g
Recipe 2

Creamy Yogurt Ranch

Cook 2min
Total 2min
92cal

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

Calories92cal
Protein3g
Fats8g
Carbs2g
Sugar1g
0
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Details

Prep 5min
Cook 32min
Total 37min
Total Calories: 628cal
Total Carbs: 9g
Total Fats: 42g
Total Protein: 52g
Total Fiber: 1g
Total Sugar: 1g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!