These are the perfect wings. They’re crispy and so flavorful, then paired with a dreamy creamy sauce that’s dairy-free. This healthy rub is nightshade and sugar-free, which makes these crispy keto wings anti-inflammatory and really, really good for you. Also, really delicious. Your family will fight over who gets the last one!
Best Healthy Wings EVER
I’m not sure why I’m so late to the wing game, but I came in swinging. Ever since I made my Crispy Ginger Lime Chicken Wings, we’re obsessed. Well, I’m obsessed, and my husband isn’t mad about it! These crispy keto wings are crunchy perfection. They really satisfy that need for crispy or crunchy food that I get on keto. I have JUST begun to add nuts back into my diet, so for a long time, pork rinds were my only solace.
When I make wings I am always so surprised at how they satisfy the meal and snack craving all at once. The flavor possibilities are endless, oh yes, more recipes to come! These wings are a win for the whole family! Even Jack, my almost 5-year-old, gobbled up like 8 of them! Bonus, they’re not fried. These crispy keto wings are BAKED BABY!
Why Dry Rub?
Because EXTRA CRISPY is everything. Then you can dunk these wings in this put on all things good creamy sauce that can I just say makes this whole wing situation a full meal. The dry rub is nightshade and sugar-free because, hello… it’s me! That’s how we roll at the castaway kitchen! The mix is made of turmeric, cumin, mustard powder, Chinese 5 spice and black pepper! MMMmmmMM! Using my favorite baking powder, dehydration and bake method, this recipe is rock solid.
The Sauce
Creamy, silky, cool and garlicky. The sauce is a combination of soaked cashews, fresh avocado, raw garlic and avocado oil. A concoction that blends up in minutes. It’s almost mayo-like but not greasy or heavy although it packs lots of yummy fats and potassium. The perfect sauce to make these wings a complete meal. Also doubles as a killer salad dressing or mayo for my egg-free folks! The crispy dry rub wings combined with the creamy sauce is a magical combination!
AIP Modifications
- Omit the mustard, black pepper, 5 spice and cumin.
- Use ground ginger, onion powder, and a pinch of nutmeg instead.
- For the sauce, omit the cashews and use coconut cream. Omit the mustard seed powder. Viola!
If you have questions about the prep method, check out my Ginger Lime Wings, the post has step by step and a video: CLICK HERE.
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Crispy Keto Wings with Creamy Garlic Sauce
- Prep Time: 10
- Cook Time: 90
- Total Time: 1 hour 40 minutes
- Yield: 4 servings 1x
- Category: Entree
- Method: Bake
- Cuisine: American
- Diet: Gluten Free
Ingredients
Crispy Wings
- 2 pounds chicken wings
- 2 teaspoons baking powder (see recipe above)
- 2 teaspoons fine Himalayan salt
- 1 teaspoon garlic powder
- 1 teaspoon ground mustard seeds
- 1 teaspoon ground cumin
- 1 teaspoon ground black pepper
- 1/2 teaspoon Chinese 5-spice
- 2 tablespoons avocado oil
Creamy Garlic Sauce
- 1/2 cup whole cashews
- 1 cup filtered water
- (or 6 ounces homemade cashew milk)
- 1/2 large hass avocado
- 5 cloves garlic
- 2 tablespoons apple cider vinegar
- 1/2 teaspoon fine Himalayan salt
- 1/2 teaspoon ground mustard seeds
- 2 tablespoons avocado oil
Instructions
- Pre-heat the oven to 250F.
- Cut the wings at the joints to separate the wingettes and the drumettes and remove the wing tips.
- In a small bowl combine all of the rub ingredients (baking powder, salt, spices).
- Add all of the wingettes and drumettes to a large bowl. Add the dry rub and toss well to coat the wings. Add in the avocado oil and toss to coat.
- Place racks over your sheet pan, and lightly grease. Arrange your wings on the racks.
- With one rack in the middle and the other on the bottom, put your sheet pans in the oven and roast at 250F for 30 minutes.
- Switch the pans from racks and then crank the heat up to 425F. Roast for 40 minutes.
- Remove the sheet pans from the oven and use a spatula to gently separate the wings from the racks.
- While the wings cook, put the cashew to soak. Submerge them in water and sprinkle with salt. After 30 minutes drain and rinse the soaked cashews.
- Combine all of the sauce ingredients in a blender and blend until smooth.
- Serve the wings with the cool garlic sauce on the side.
- Dip, eat, enjoy!
Nutrition
- Serving Size: 1/4 recipe
- Calories: 695
- Fat: 60g
- Carbohydrates: 10g
- Fiber: 3g
- Protein: 49g
Angela says
Hi! Back for this amazing recipe for the SuperBowl
Question: can i season the wings overnight?
Hazel says
It became too salty when I seasoned them overnight, I was thinking reducing the seasoning ingredients could work.
Joanna says
This has become my go-to wing recipe. Perfection.
Cristina Curp, FNTP says
Yeayyy!!!
Julie says
Made these wrings last night for dinner. My husband is not a fan of wings but these were a hit! Thanks so much!
Kristen says
The garlic sauce is soooooo good! How long does it last in the fridge? Your recipes are so tasty, and I feel so good when I eat your food! Thank you 🙂
Cristina says
It should last a week or so in the fridge and thank you!
Kristen says
Perfect! Thank you so much! We have leftover sauce from the Fat Burgers we made the other day, and I’m going to use the rest with Crispy Wings for dinner tonight?
Lamar Smith says
Hi, I’m doing Keto. Could you give the nutritional value? All I see is serving size of 4, thanks.
Cristina says
I don’t have it calculated for this recipe, it really depends on how much sauce you use. I’m sure you can figure it out if you plug the recipe into your tracking app 🙂
Kelly says
In the post, you noted “the mix” contained turmeric? Did I miss this? More importantly, is it TASTIER with turmeric? Or just more anti-inflammatory? They are delicious by the way. Haven’t tried the sauce yet. The texture of avocado is a strange hatred of mine.
Cristina says
oops! Yes, 1/2 tsp turmeric… mostly for color 🙂
Dawn says
I have used this recipe so many times and its so delicious! But now as I click back to it I can’t find the recipe or ingredients. Help please? This is a family favorite. 🙂
Cristina says
Sorry! There’s an issue with my recipe box plug in. We’re working to fix it asap.
Harlean says
What is the Chinese 5 spice? So do I pour in the cashews and water?
Cristina says
Chinese 5 spice or just 5 spice is a spice, or really a spice mix you can find it at any grocery store with the seasonings. You soak, then DRAIN and rinse the cashews, so that is totally separate than the water listed in the sauce ingredients. So yes you add water to the sauce but not the water you soak the cashews in.
Denise Layne says
when you soak the cashews is that the one cup water? can you clairify that part for me, is the soaking water different than the one cup in the ingredient list?
Cristina says
soaking water is not included in the recipe because that water is drained out. You soak the cashews, then drain and rinse them, then add to the blender with the ingredients listed.
Brittany says
I love this dish! What is the nutrition information for each serving in this meal? I’m on Keto, so I’m curious about the macros and the calories! Thanks!
Melissa Mertz says
The recipe says to add salt to the cashews while they soak. Is that the half teaspoon of salt listed in the recipe, or additional salt? How much? Thanks!
Cristina says
Yes, it helps reduce the phytic acid 🙂
Jared says
Hi!
Can you elaborate on the location and the switching of the racks as mentioned in steps 6 &7? Are you referring to the location of the oven racks and swapping the two sheet pans of wings after the first 30 minutes? Sorry, not quite clear to me…thanks!
Cristina says
The sheet pans have racks on them, like baking racks which the wings are on. Then your oven has the two racks that you place the sheet pans on. When I say rotate the sheet pans, I mean switch them from location in the oven, and also turn them around 360 degrees- this is to ensure even cooking…. but if you have a very good oven, you can skip this step. My oven sucks lol
Karly says
This sounds amazing! Can’t wait to try these!