Keto Oven BBQ Chicken Wings – 3 Ways | Keto Recipes | Paleo Recipes | Gluten Free Recipes

Keto Oven BBQ Chicken Wings – 3 Ways | Keto Recipes | Paleo Recipes | Gluten Free Recipes

July 26, 2019 3 By William Morgan


welcome to keto meals and recipes dot com,
although I love sitting at the dinner
table with my family and enjoying a meal
together, once in a while we do love a
more casual dinner especially if we want
to watch a movie or a sporting event
on one such occasion I had a request that
next time I make chicken wings
therefore in the second video featuring crispy
oven roasted chicken wings, I will very
quickly show you how to cut up a whole
chicken wing, and how to make the rub
that all three recipes have in common,
and I will also show you how to make the
three easy and tasty barbecue sauces
that are keto, gluten-free, sugar-free
and whole 30 compliant, the first of my
three barbecue sauces I will be
featuring in this video is the buffalo
sauce for the wings, the second is the
lemon pepper sauce, and the third is the
Italian urban garlic sauce
as I’ve already mentioned for all three wings
the preparation of the wings is the same
begin by taking the whole chicken wing
and trimming off the tip at the joint with the flat
before I forget to mention
don’t throw away the tips, place them in
a freezer bag and store in the freezer,
these make great ingredients for soups
or chicken bone broth, next make a cut
between the ball and the socket bones of
the flat and the drum, you’ll find that
it’s very easy to cut between these two
parts and you will need very little
pressure, after you’ve cut up all your
wings in this manner then rinse and pat
the wing pieces, place the dried pieces
into a mixing bowl and sprinkle with
about 1/3 or 1/2 of the baking powder mixture
and toss well, then repeat with
the other third or half and keep
repeating until all the wings are well
coated and you’ve used up all your
baking powder mix, when all your wings
are well coated arrange them over a wire
rack but make sure you leave a tiny bit
of space between each of the pieces
then place your rack and line baking sheet
into the middle position of your
preheated oven which should be at 200
degrees Celsius or 400 degrees Fahrenheit
the reason we’re placing them on a rack
rather than directly onto the baking
sheet is because this allows for warm
air to circulate all the way around the
chicken pieces and this is what will
make both sides very nice and crispy, set your timer
for 20 minutes, then flip all the wings
and bake for another 20 minutes so 40 minutes in total
now I’m going to show you how to prepare
the buffalo barbecue sauce the macro nutrient ratio for the barbecue sauce is 2.1 to 1
with 3.1 grams of total carbs,
0 grams of fiber, so therefore 3.1 grams
of net carbs, also before proceeding I’d
like to point out the difference between
sriracha sauce and Franks red hot sauce,
I prefer to use Frank’s redhot
because the sriracha sauce as you’ll see
on this label has 1 gram of sugar per
every teaspoon of sauce, whereas the
Frank’s redhot does not have any added sugar
and you can check that by looking
at the ingredients, so we begin by
placing a small pot onto your stovetop
over medium-low heat, add the oil and
when the oil is warm at the Frank’s hot
sauce, stir to combine the oil with
Frank’s red hot sauce and then add the
pepper and stir well as you simmer
cook for about 2 to 3 minutes at a light
simmer, remove the pot from the heat
and set aside, when your wings are done
remove them from the oven and place them
into a deep mixing bowl, while the wings
are still hot pour the prepared Buffalo
barbecue sauce on top and toss well to
ensure every piece is coated very well
and now to make the lemon pepper sauce,
the Macro nutrient ratio for this recipe is 2 to 1
With 5.6 grams of total carbs,
0.6 grams of dietary fiber resulting in
5 grams of net carbs per serving, to make
the lemon pepper barbecue sauce place a
small pot onto the stovetop over
medium-low heat, add the butter and when
the butter is melted, at the lemon juice,
lemon zest, and pepper, cook and stir
continuously for about 2 to 3 minutes to
fully develop the flavor, remove your pot
from the heat and set it aside,
this is all that is needed for the zesty
and refreshing sauce, when the wings are
done remove them from the oven and place
the wings into a mixing bowl, while the
wings are still hot pour the lemon
pepper barbecue sauce and toss well to
ensure even coating of the pieces
before serving any of these versions
the wings I should mention you should
let them rest for at least 5 to 10
minutes to allow the sauce to really
penetrate the skin surface, now to make
the last of the three sauces which is
the Italian herb and garlic sauce, the
macro nutrient ratio for this sauce is
2.2 to 1, with 5.9 grams of
total carbs, 0.9 grams of dietary fiber,
resulting in 5 grams of net carbs, to
prepare the Italian herb and garlic
barbecue sauce place a small pot onto
your stove top over medium-low heat
add the oil and grated garlic and cook just
until the garlic becomes light golden
and you can smell the nice garlic
fragrance, then add all the dry spices:
the salt, and pepper, the basil, oregano
and thyme, cook and stir continuously for
one to two minutes, at that point add the
chopped cilantro and cook for about 30 seconds
you’re not trying to fry the
cilantro you just want to wilt the cilantro
and for the flavor to infuse
into the oil mixture, then remove the pot
from the heat and set it aside, as before
when the wings are done remove them from
the oven and place the wing pieces into
a deep mixing bowl, while the wings are
still hot pour the Italian herbs & garlic
barbecue sauce over the wings
and toss well to ensure even coating of all
the pieces, after your wings have rested
for a while and before serving any of
the three versions of the oven baked wings
toss again to coat the wings with
any of the remaining sauce that may be
at the bottom of the bowl,
all three of these oven baked chicken
wings can be served with your favorite
dipping sauce, enjoy
Thank you for watching this video, please share it with
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notification bell, and I hope to see you
next time. The link for the printable
recipe is available in the description
below