Looking for more free recipes?

Subscribe to my newsletter and follow along on Instagram, Facebook, YouTube, and Pinterest for all of the latest updates.

Crispy Keto Wings with Creamy Garlic Sauce

  • Author: Cristina Curp
  • 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


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


  1. Pre-heat the oven to 250F.
  2. Cut the wings at the joints to separate the wingettes and the drumettes and remove the wing tips.
  3. In a small bowl combine all of the rub ingredients (baking powder, salt, spices).
  4. 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.
  5. Place racks over your sheet pan, and lightly grease. Arrange your wings on the racks.
  6. 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.
  7. Switch the pans from racks and then crank the heat up to 425F. Roast for 40 minutes.
  8. Remove the sheet pans from the oven and use a spatula to gently separate the wings from the racks.
  9. 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.
  10. Combine all of the sauce ingredients in a blender and blend until smooth.
  11. Serve the wings with the cool garlic sauce on the side.
  12. Dip, eat, enjoy!


  • Serving Size: 1/4 recipe
  • Calories: 695
  • Fat: 60g
  • Carbohydrates: 10g
  • Fiber: 3g
  • Protein: 49g