The Best BBQ Chicken Wings

  • Date: May 26, 2021
  • Time to read: 3 min.

Who doesn’t love chicken wings? I love chicken wings, on the BBQ in the summer, baked in the oven, or in the air fryer. None keto BBQ sauce is full of hidden sugar. This is a keto option ditches the traditional sugar whilst keeping the deep, rich, BBQ flavour. Baked or BBQ’d this keto BBQ chicken wings recipe is delicious.

Beautifully tender yet crispy BBQ chicken wings without all of the sugar…HEAVEN!

I love BBQ chicken wings that you get out in restaurants.

However, I’ve always been let down by shop-bought BBQ chicken wings. They’ve always too sweet and sugary and left an aftertaste.

Moving to a keto way of eating I had to find a recipe that was as good as I was used to eating out but without the sugar which I could make at home. Not having chicken wings in my keto life was not an option.

This recipe that I am about to share with you has stood up to the taste test, time and time again with family and friends.

I have served these up from the oven and BBQ as both a starter and main course. They pair perfectly with aioli or a hot sauce depending on how you like your BBQ wings.

As a main, these keto chicken wings go great on a mixed platter or with a crunchy green salad.

By the way, I’ve never even told friends and family that I have been feeding them keto-friendly chicken wings….and they’ve never been anything other than approving!

Oven-baked, BBQ or air fryer?

Either, or, all!

Honestly, these keto chicken wings great all ways!

On the BBQ the flavour of the paprika really comes through. In the oven, the wings can be baked slow and long so the outside becomes beautifully crispy. 

How about in the air fryer? I’ve only just recently tried these in the air fryer. Wow! They came out crispy on the outside and beautifully tender on the inside.

I’m new to the whole Actifry scene – oh my god, I’ve been missing out! I just throw the food in, run around the house like a headless chicken (no pun intended) doing jobs, come back and the food is perfect!

Cooking Times

These keto chicken wings take approximately 25 minutes in the air fryer.

In the oven, they take around 35 minutes after searing them in a pan to keep them beautifully juicy.

On the BBQ they take around 30 minutes (depending on how hot your BBQ is!)

If you are unsure about whether your wings are cooked or not you can always use this cheap digital thermometer.

The perfect chicken wings should be at 165F  / 75C   at the thickest point to ensure that they are cooked.

Making the BBQ seasoning rub

It’s all about the rub! Here is my original recipe for this rub.

This spice rub can be a bit faffy to make. (I’m sure ‘faffy’ is a technical term!).

Want to know my cheat?

I make this seasoning in batches and store it in jars for up to 3 months.

I make these keto BBQ chicken wings once to twice a month so I will make a big batch (4 x the amount below) and store it.  It is not necessary at all, but if you have a NutriBullet, throw all of the ingredients in there and give them a quick blitz to ensure that the rub is really fine.

Try these keto BBQ chicken wings and let me know below what you think!

Keto BBQ Chicken Wings

Course: Main, Starter, SnaclCuisine: American, BBQDifficulty: Easy


Prep time


Cooking time








Total time



The Best Keto BBQ Chicken Wings


  • For the Chicken Wings
  • 1 tablespoon olive oil or butter

  • 1kg chicken wings (thighs or drumsticks will work equally well) – chicken breast or chicken fillets filet are another option but it does not have the intense flavor that the other cuts do.

  • For the Keto BBQ Seasoning
  • 1/4 teaspoon chili powder

  • 1/2 teaspoon salt

  • 3/4 teaspoon garlic powder

  • 1/2 teaspoon cracked black pepper

  • 1 teaspoon onion powder

  • 1 ½ tablespoons paprika

  • 1/2 teaspoon mustard powder

  • 3 tablespoons brown sugar (this is perfect for this)


  • Preheat the oven to 220C and then mix all the dry ingredients in a bowl to make a rub.
  • Heat an oiled skillet or a pan and then sear chicken wings on each side for about 2-3 minutes.
  • When done, transfer the seared chicken wings to a bowl and toss well with the prepared rub and butter or oil, and then massage the wings well until evenly coated.
  • Spray silicone sheet with oil to grease and then place the BBQ chicken wings on top. Bake the wings or about 35 minutes. Flip the wings once halfway.
  • When baked through, serve and enjoy!


  • TIP: if you have time or prefer to prep your meals in advance you can place your chicken wings in a bag or bowl with all of the seasoning oil and butter and place in the fridge (overnight if you want) – every time you go in the fridge give the wings a stir or massage the wings in the bag to create a really intense flavor.

Have you tried these? Let us know what you think in the comments below. ???

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