Air Fryer Keto Chicken Wings
Have you discovered the magic of an air fryer yet?
If not, let us educate you. An air fryer is a cooking apparatus that browns and crisps up foods that are traditionally deep-fried (chicken wings, french fries, etc.) using only a tablespoon of healthy cooking oil.
Compare that to a pan full of a quart or more of the less-healthy options like canola oil, and it’s a no brainer. The air fryer wins every time.
This air fryer keto chicken wings recipe is the perfect way to “discover” the magic of the air fryer.
It’s simple to make, and the tangy, garlicky, no-carb sauce is the perfect way to stay keto and boost your immune system.
First, let us explain how an air fryer works compared to a deep fryer.
How Does an Air Fryer Compare to a Deep Fryer?
Air fryers took the culinary world by storm a few years ago. Along came a product that said it could replicate the crispy, golden-brown results of deep fried food using just a tablespoon of oil.
Sounds too good to be true, we know. But it actually works.
An air fryer is essentially a small convection oven that uses circulating heat in combination with a small amount of cooking oil to give your favorite fried foods the texture you know and love.
Instead of submerging the food in heated oil, hot air continually circles your food, helping to create a crispy, golden exterior.
At the same time, it cuts the fat content drastically. The food you’re cooking hardly absorbs any of the oil (and there’s not much to begin with), so you aren’t eating a ton of extra fat calories for no reason.
And for what it’s worth, science actually confirms all the claims of this product.
A 2015 study found that french fries produced a similar color and texture in the air fryer compared to a deep fryer .
While we’re not making french fries, the point stands—air fryers are awesome, and can make eating some of your favorite foods much healthier!
Ingredients Needed for this Recipe:
- Chicken wings
- Olive oil
- Full-fat mayonnaise
- Parmesan cheese
- Lemon juice
Top 3 Health Benefits of this Recipe:
The health benefits of these air fryer keto chicken wings may have you rethinking your (current) favorite chicken wing recipe.
- You’re cooking with healthier oil. The two most popular types of frying oils are canola oil and peanut oil. Both of these are less than ideal because they are highly processed. Canola oil may contain trans fats, which are terrible for your health. Contrast that with the fact that you can use any healthy cooking oil in your air fryer—heart-healthy olive oil, avocado oil, or MCT-containing coconut oil all work well. You’re essentially swapping out a health risk for a major health benefit.
- You get the immune-boosting benefits of garlic. The sauce for these wings has its own benefits, too. It’s made with eight cloves of garlic, which has been shown to reduce blood pressure, keep your cardiovascular system healthy, and boost your immune system to help ward off colds and viruses . It’s also packed with antioxidants, meaning it removes unstable cells from the body that can turn into disease if left unchecked down the road.
- There’s 27.5 grams of protein per serving. Each chicken wing has nearly 7 grams of protein, making this air fryer keto chicken wings recipe perfect for any meal or snack of the day. You can have a full serving to turn it into a meal, or have one or two to keep you full in between meals. (Protein has a proven satiating effect, meaning it can potentially reduce hunger cravings for hours after you eat. )
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- 2 pounds chicken wings
- Salt and pepper to taste
- 1 tablespoon olive oil
- 8 cloves garlic, minced
- ½ cup mayonnaise
- ¼ cup Parmesan cheese, grated
- 2 tablespoons dried basil or oregano
- 1 tablespoon lemon juice
- Salt to taste
- In a large bowl, toss the wings with olive oil, salt, and pepper. Because these wings are so simple, you can later turn them into any flavor you want.
- Cook them in your air fryer at 360 degrees for 20 minutes. You can cook them for an extra 5-10 minutes if you like your wings extra crispy.
- While the wings cook, prepare your sauce by heating a medium saucepan over low heat.
- Add the garlic, mayonnaise, Parmesan, basil/oregano, lemon juice, and salt. Heat for about a minute. The sauce is ready when you see oil starting to separate from the mixture.
- Once the wings have cooked, toss the wings in the sauce.
- Serve immediately with fresh celery and carrot sticks.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Yield: 8
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