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    Home » Recipes » Keto

    Published: Jan 28, 2020 · Last Updated: Sep 20, 2020 by Kyndra Holley

    Salt and Vinegar Wings - keto, whole30

    This post may contain affiliate links

    12990 shares
    Jump to Recipe

    These keto-friendly baked Salt and Vinegar Wings are super crispy and loaded with flavor. They will rival those served at your favorite chicken wing joints.

    The best keto chicken wing recipe

    Whether you like to get your chicken wings at Wing Stop, Buffalo Wild Wings, Hooters, Wing Dome, or somewhere else, these crispy baked wings are sure to measure up to any of them. They are perfectly crispy without being fried and they're loaded with flavor. Best of all, these keto chicken wings have such clean ingredients that they are even Whole30 compliant. Once you make your own wings at home, you will never want to go out for wings again. I get my organic, free range chicken wings here

    How to make crispy baked chicken wings

    I don't know about you, but for me personally, when it comes to ordering wings in a restaurant, I am an extra crispy, all flats type of wing girl! If they aren't crispy, don't even bother. Check out my Crispy Lemon Feta Chicken Wing Recipe

    The key to super crispy baked wings is all in the preparation. For starters, it is imperative that you get the wings as dry as possible before baking then. The next crucial step is tossing them in baking powder. Lastly, the two-step, two-temperature baking method completes the crispy wing trifecta

    How to make these keto chicken wings in an Air Fryer

    If you are looking for an air fryer chicken wing recipe, this will definitely work. Just follow all of the instructions up until the point of baking the wings. From there, simply follow the instructions for your particular air fryer in terms of cooking time and temperature. Not only will it likely be quicker, but you are still guaranteed to get super crispy chicken wings.

    Whole30 compliant chicken wings

    They sure can be! To make this the perfect Whole30 appetizer recipe, simply omit the erythritol. The wings will still turn out as delicious as ever and you can keep marching right through your Whole30 with a new wing recipe in your back pocket. But don't actually put the wings in your pocket... that would be messy!

    Serving Suggestions

    My favorite way to serve these Salt and Vinegar Wings is with the Pepperoncini Goat Cheese Dip listed in the recipe. But, if goat cheese isn't your thing, here are some other great options for you:

    • Dairy Free Ranch Dressing
    • Creamy Chive Blue Cheese Dressing
    • Keto Honey Mustard Dressing
    • Buffalo Ranch Dressing
    • Avocado Ranch Dressing

    More low carb appetizer recipes:

    • Crispy Baked Garlic Parmesan Wings
    • Keto Teriyaki Chicken Wings 
    • Boneless Buffalo Wings
    • Cream Cheese Stuffed Everything Bagel Bites
    • Buffalo Chicken Jalapeno Poppers
    • Keto Popcorn Chicken
    • How to Build an Epic Keto Charcuterie Board
    • Keto Sausage Balls
    • Pepperoni Pizza Chips
    • Pimento Cheese Dip
    • Chicken Parmesan Dip

     

     

    Print
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    Salt and Vinegar Wings


    ★★★★★

    5 from 3 reviews

    • Author: Kyndra Holley
    • Total Time: 1 hour 30 minutes
    • Yield: 6 servings 1x
    Print Recipe
    Pin Recipe

    Ingredients

    Scale

    for the Salt and Vinegar Wings:

    • 1 ½ cup distilled white vinegar
    • ½ cup apple cider vinegar (I use this brand)
    • 2 tablespoons olive oil
    • 2 ½ tablespoons salt (I use this brand)
    • 2 teaspoons garlic powder
    • 1 teaspoon smoked paprika
    • 1 teaspoon granular erythritol, optional (omit for Whole30)
    • ½ teaspoon black pepper
    • pinch cayenne
    • 3 pounds chicken wings (I get my organic, free range chicken wings here)
    • 3 tablespoons baking powder
    • Maldon sea salt flakes, for garnish (get it here)

    For the Pepperoncini Goat Cheese Dip

    • ⅓ cup mayonnaise
    • 3 tablespoon crumbled goat cheese
    • 1 tablespoon pepperoncini brine
    • 2 pepperoncinis, chopped
    • 2 cloves garlic, minced
    • ½ teaspoon chopped fresh dill
    • ½ teaspoon chopped fresh chives
    • ¼ teaspoon sea salt
    • ¼ teaspoon black pepper

    Instructions

    For the Salt and Vinegar Wings

    1. In a mixing bowl, combine the distilled white vinegar, apple cider vinegar, olive oil, salt, garlic powder, smoked paprika, erythritol, black pepper, and cayenne. Whisk to combine.
    2. Add the chicken wings and half of the marinade to a reusable zip top bag and refrigerate for 4 hours, up to overnight.
    3. After marinating the wings, remove them from the marinade and line them in a single layer across paper towels. Cover the top with paper towels as well, and using your hands, press into the chicken to absorb excess moisture. Let sit for 10 minutes and then line them again on a fresh layer of paper towels, repeating the process. You want them to be as dry as possible so that they crisp up in the oven.
    4. Place an oven rack in the middle-lower position and another rack in the middle-upper position. Preheat the oven to 250°F. Set a cooling rack on a rimmed baking sheet.
    5. Combine the wings and baking powder in a resealable plastic bag. Shake to coat the wings evenly.
    6. Spread the wings in a single layer across the cooling rack. Bake on the middle-lower oven rack for 30 minutes.
    7. Increase the oven temperature to 425°F and move the baking sheet to the middle-upper rack. Bake the wings for an additional 45 minutes, or until the skin is nice and crispy.
    8. While the wings are baking, prepare the dipping sauce.
    9. Remove the wings from the oven and let rest for 5 minutes. Toss in the remaining marinade before serving.
    10. Sprinkle with some maldon sea salt flakes before serving, if using.

    For the Pepperoncini Goat Cheese Dip

    1. Combine all ingredients in a small bowl and mix until well incorporated

    Notes

    net carbs per serving: 3.5g

    • Prep Time: 15 minutes
    • Cook Time: 75 minutes

    Nutrition

    • Serving Size: 1 serving (with dip)
    • Calories: 622
    • Fat: 47g
    • Carbohydrates: 4.2g
    • Fiber: 0.7g
    • Protein: 43.4g

    Did you make this recipe?

    Tag @kyndraholley on Instagram and hashtag it #peaceloveandlowcarb

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    Reader Interactions

    Comments

    1. Maureen says

      December 05, 2020 at 2:01 pm

      Do you keep the wings in the oven once you increase the temperature. (in that case they would be 'broiling' in our oven....for however long it takes to get up to temp)

      ★★★★★

      Reply
    2. Johanna says

      October 12, 2020 at 4:22 am

      What are the macros without the dip please? These wings are fantastic!

      Reply
      • Kyndra Holley says

        October 12, 2020 at 9:40 am

        Hey there. Feel free to drop the ingredients into a site like myfitnesspal or chronometer for this information.

        Reply
    3. Tiffany says

      October 08, 2020 at 10:24 pm

      Loving the salt and vinegar flavour combination – what a great idea!

      Tiffany
      Phlanx's Marketing Specialist

      Reply
    4. Velda says

      May 05, 2020 at 12:18 pm

      I have never been so happy with a keto recipe. I LOVE buffalo wings, but the wings need to be crispy. This recipe produces perfectly crisp, juicy, and flavorful wings. These are the things that make keto doable forever. THANK YOU!!!!!

      ★★★★★

      Reply
      • Becky Barney says

        May 18, 2020 at 6:42 pm

        Doesn’t the second time in the marinade make them soggy?

        Reply
        • Kyndra Holley says

          May 19, 2020 at 9:13 am

          Nope. You are just giving them a quick toss right before serving. They aren't actually marinating in it

          Reply
    5. Tracy says

      January 30, 2020 at 6:01 pm

      Whoops! Cripsy = Crispy Ü

      Reply
    6. Tracy says

      January 30, 2020 at 6:00 pm

      I've been air frying my wings with the baking powder tip, thanks to you, and have never looked back! Count me as an extra-cripsy all flats guuurl, too Ü I am can not wait to make these ♥♥♥ Thanks for sharing!

      Reply
    7. Carly says

      January 30, 2020 at 2:22 pm

      How many wings per serving?

      Reply
      • Kyndra Holley says

        January 30, 2020 at 4:42 pm

        Wings are measured by weight, not usually by quantity. The way around this is to divide the recipe into 6 servings to get the macros.

        Reply
    8. Cassandra says

      January 30, 2020 at 8:40 am

      Could I put frozen wings in the marinade and let it go overnight or is it better to thaw the wings first?
      Thanks!

      Reply
      • Kyndra Holley says

        January 30, 2020 at 1:44 pm

        If you have time to thaw them first, that would be better.

        Reply
    9. Beth Haskell says

      January 30, 2020 at 6:20 am

      The recipe says to use half of the marinade.. Are you saving the other half for another batch?

      Reply
      • Kyndra Holley says

        January 30, 2020 at 6:41 am

        Hi Beth, step 9: Remove the wings from the oven and let rest for 5 minutes. Toss in the remaining marinade before serving.

        Reply
        • Beth says

          January 30, 2020 at 6:53 am

          Thank you. Making these tonight. Love you and your recipes. Thanks for all of your hard work and dedication!

          Reply
          • Kyndra Holley says

            January 30, 2020 at 1:42 pm

            Thank you! I hope you enjoy them!

            Reply
    10. Sharnee says

      January 29, 2020 at 8:04 am

      I am so excited that you shared this in time for superbowl! I watched your stories and noted that you let them marinate for 48 hours (chicken ceviche - haha). Do you think they gain anything from marinating that long, or would you still say max 24 hours?

      Reply
      • Kyndra Holley says

        January 29, 2020 at 8:43 am

        I would still say 24 hours should be max.

        Reply
        • Sharnee says

          January 29, 2020 at 12:29 pm

          Thank you!!

          Reply
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    About Kyndra


    Kyndra
    Hey there! Welcome to my site! I am Kyndra Holley - International Best Selling Cookbook Author, and the face behind this blog. I am an avid lover of all things low carb, keto and gluten free. I focus on real, whole food ingredients that you can find at your local grocer. Read more about Peace Love and Low Carb...

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