Buffalo wings and boneless wings are two of my favorite appetizers to order when dining out. At many restaurants, the wings are already low carb and gluten free. As long as they aren’t dredging the wings in flour before frying, you are usually in the clear. Just ask if the wings are gluten free. If they say yes, chances are great that they are also very low in carbs. However, that is never the case with boneless wings. They are never low carb and gluten free. Which for me, takes them off the menu when dining out. But have no fear, I have the perfect solution. These Keto Boneless Buffalo Wing have all of the flavor and crunch of bar style boneless wings, but without all the carbs.
In addition to these keto boneless buffalo wings, check out some of my other favorite low carb appetizers:
- Low Carb Pickled Red Onions
- Keto Soft Pretzels
- Buffalo Chicken Jalapeno Poppers
- Crispy Baked Garlic Parmesan Wings
- Cajun Trinity Keto Crab Cakes
- Garlic Dill Baked Cucumber Chips
My book Craveable Keto is on sale for only $20 right now – 145 recipes and over 100 pages of resources. Grab a copy here
Low Carb Boneless Buffalo Wings
- Prep Time: 30 minutes
- Cook Time: 30 minutes
- Total Time: 1 hour
- Yield: Makes 4 Servings 1x
Ingredients
- 1 pound boneless, skinless chicken breast
- 1 1/2 cups crushed pork rinds (I use this brand)
- 1/2 cup grated Parmesan cheese
- 1/2 teaspoon garlic powder (I use this brand of seasonings)
- 3/4 cup buffalo wing sauce
- 2 tablespoons butter
- oil for frying (I recommend this)
Instructions
- Trim excess fat off chicken breast and cut into large chunks.
- In a food processor combine pork rinds, Parmesan cheese, and garlic powder and pulse until ingredients are well combined and moderately fine. Pour mixture onto a plate, in a thin layer.
- Heat an inch of oil over medium-high heat. I use a non-stick wok for stove-top deep frying. The high sides reduce splatter and make clean up a cinch.
- Press the chicken chunks firmly into the breading mixture, coating both sides (Doing it this way will help the breading bind to the chicken much better than just shaking them in the breading mixture.)
- Once oil is hot and begins to bubble, drop the breaded chicken into the oil. Using tongs, flip the chicken pieces a few times until they are golden brown and crisp on both sides – About 3 minutes each side.
- After removing chicken from oil, allow to cool on a paper towel to soak up excess grease. This will also give the breading a chance to crisp up so that it stays on.
- Melt the butter and mix with buffalo wing sauce. Lightly toss the Chicken in the sauce.
Notes
Per Serving – Calories: 350 | Fat: 15g | Protein: 40g | Net Carbs: 0.5g
The Swan in.me says
What did you use for the “breading”?
They look mighty tasty!
Holley says
I just posted the rest of the recipe. Enjoy!
Holley says
I have modified the theme myself. Thanks for the kind words
PrincessD73 says
What brand pork rinds did you use, or are they natural pork rinds?
Lindsey@HappierThanABirdQuilts says
Just tried these out and our breading fell of completely and made mush in the sauce. Any tips besides paper towel to make it stick? Other than that it is super tasty and definitely doesn’t taste like pork rinds.
Ms. Monica says
Ingenious, pork rinds as breading! Have you tried this with fried chicken?
Debb says
I have,cane it’s terrific!!
CrysLd says
wow. I am speechless! this is the best idea, I mean, I never would’ve thought, in a million years, to use pork rinds with parmesan cheese as a breading for chicken wings. I can’t wait to try this!! BEST idea EVER!
YAYA says
Natural pork rinds? I will try both. 🙂
Erin Aronowitz says
Just tried this! It’s awesome! I crushed the pork rinds in a baggie and added the cheese, like you suggested. The coating stayed on really well. Some fell off here and there, but a good amount stayed on. It is crucial to let it cool down a little bit after you take it out of the oil. This will harden the “breading” before the chicken goes into the sauce. DELICIOUS RECIPE!
cheryl ellis says
Has anyone tried deep frying them, instead of the skillet? Just wondering if it would be less mess…Can’t wait to try it!
Stef says
You could try breading them and letting them dot in the fridge for about 30 min this would help the breading stick as well.
Lisa says
For anyone who is skeptical of pork rinds, let me tell you, they make an amazing breading. Now I DO love pork rinds, but my daughter hates them. But she likes it when I used them for chicken or pork chops. I think I’m going ot do this tonight. hot wings on a Sat night sounds great!
Anonymous says
This was an amazing recipe… So crispy! I hate pork rinds & didnt taste them at all in the wings! This is by far one of my favorite low carb recipes.. & blogs!
Anonymous says
Has anyone tried using egg to make the breading stick? Does it work?
Shannon says
I used an egg wash to make batter stick and it worked perfectly!
Anonymous says
I made these and your stuffed mushrooms for Superbowl. Yummy! Thank yo
u so much!
Chris Krause says
Made these last night for a get together with some friends, they were insanely good. The idea of using pork rinds for a batter is fucking genius. We had them with some diet mountain dew, and finished off the meal with some 86% dark chocolate, which perfectly nullified the hotness.
Anonymous says
I noticed people commented on how you don’t taste the pork rinds- is that true? I don’t like pork rinds, but love boneless wings and actually miss them. Is there anything that can be substituted for the breading instead of using pork rinds…or do you guys promise you really can’t taste them?
Anonymous says
Might want to look into coconut flour
JTR says
I promise! I was leery too. They are delish! I highly recommend draining them well on paper towels to combat mushiness tendency.
Anonymous says
Amazing! Don’t taste like pork rinds at all! Yummy dinner! Thanks!
Anonymous says
What about using bone in wings? Would you suggest frying first then baking to ensure doneness?
Kyndra Holley says
I might actually do it in the opposite order. Bake the wings in some butter and salt and pepper. Then coat them and flash fry them.
Anonymous says
Ok I’ll try your way. I will marinade and bake them in buffalo and butter then use the pork rinds and flash fry. Thanks for the response. I’ll let you know how they turn out.
Anonymous says
I’m the anonymous from above. I ended up using tenderloins cut into bite size pieces. They turned out great! Got a little soggy after dressing with the sauce but still day bomb. I’m going to do this with full tenderloins in a buffalo chicken salad next.
Anonymous says
Wow, cooked these in bacon fat, oh my goodness, they are sooooo good! Also got tired of cooking the small pieces, so took the last 4 boneless (used thighs), breaded those. Will definitely make these again!!!!! Thank you. Nancy
Kyndra Holley says
Hi Nancy, SO happy to hear that you enjoyed them. I haven’t done them in bacon fat yet. Can you believe that? Can’t wait to try it that way!
Anonymous says
I do not like to fry (just never got that bug) so is there any way to do them in the oven? Also, pork rinds are amazing for low-carbers. I use them instead of bread crumbs for meatloaf etc. Remember Bisquick, sausage, cheddar cheese balls? Yep, I use them instead of Bisquick and they are fantastic.
Kyndra Holley says
Personally, I have never baked them. But, I don’t see why you couldn’t. If you try it, let me know how it turns out. 🙂
Amanda says
I make oven “fried” chicken all the time. I use either egg or brush the meat with mayo to help pork rinds stick and then bake in the oven. Super crispy. It gets soggy leftover but if you put it under the broiler the next day it crisps right back up. I have coated fish and baked with pork rinds as well.
Mary Beth says
Did you ever try baking them? How did they turn out?
JTR says
THIS WAS AWESOME!!!! Didn’t taste the pork rinds at all! I skipped the last step, and served them with low carb ranch dressing for dip. I can’t explain how good these were! You must try them!
Sydney says
HOW do you make low carb ranch dressing/dip? Thanx????
Peace Love and Low Carb says
If you do to the recipe index on my site and look under dressings, you will find a few different ranch dressing recipes. 🙂
Sarah says
I’m new to your site and tried these last night, they were delicious! I did drench the chicken in egg whites before rolling them in the pork rind mixture and didn’t have any issues with the “breading” staying on. Thank you for such a delicious recipe. I’ve purchased your cookbook and am so happy to have so many low-carb meal options as I was getting really tired of eating salads. You’re my idol 🙂
Jessie says
I can’t even believe how good these came out! Totally satisfied my crunchy craving! Thanks for the recipe.
Jessica says
These were seriously the best low carb thing I ever ate!!!!!!!! I have tried lots of different low carb recipes and this is by far my favorite, you can’t taste the pork rinds AT ALL!! I did use egg to help the breading stick better, it tastes just like a deep fried chicken wing. YUMMMM!!!!!!!!!!!!!!!!!!!!
Crystak says
These were amazing!
Heidi Card says
I just finished making these and they are so delicious! I really wanted something yummy tonight and these hit the spot. Even my fussy eaters loved these.
Maegan says
Holy smokes, these are AMAZING! I’ve been missing the texture of carbs, and these hit the spot! Paired with blue cheese crumbles and lettuce inside a Lavash pita…..YUM!
Thank you!!
Tiffany F. says
Ohmygawd. Amazing! I made a small batch just in case and had my mom try some. She couldn’t believe I didn’t use bread crumbs!
A few notes for others that make this.
Taste the sauce before hand. I didn’t and with the garlic powder they were a little salty. If possible use a food processor\blender. You will get finer “breadcrumbs “ than by hand (I tried both). Thank you for the amazing recipe!
Angelica Morgan says
Delish!!!
Kelsi says
HOLY CRAP!! These are so, so good. And I can hardly believe how low in carbs they are. Definitely a winner. Thank you for this recipe!!
Kathryn says
What kind of Buffalo wing sauce do you use?
Peace Love and Low Carb says
I usually use Franks
Kayleigh says
These were AMAZING! Completely satisfied my craving for boneless wings. I used avocado oil to fry and like some others, I dredged in an egg wash before applying the pork rind mixture (and made sure to press the mixture on hard). I had absolutely no issue with the “breading” staying on, even after tossing in the sauce. They came out crispy and perfect. I will definitely be making these again!
Brad says
Just made these following directions. But I lightly coated the chicken pieces with mayo before breading. It does an amazing job holding the breading on. Delicious!
Bei says
Has anyone tried these in an air fryer?
Julia says
Hi!
These look YUMMY!!!
Can these be fried in an air fryer?