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sweet and spicy wings

Sweet and Spicy Wings (Keto, Paleo, Nightshade Free)

  • Author: Cristina Curp
  • Prep Time: 10
  • Cook Time: 90min
  • Total Time: 1 hour 40 minutes
  • Yield: 6 servings 1x
  • Category: Appetizer
  • Method: Bake
  • Cuisine: Ameican


The most additive wing recipe just got a healthy makeover. Keto, paleo, Whole30. Check, check, check. Sweet and spicy wings for the win!



Crispy Spicy Wings

  • 2 teaspoon fine salt
  • 4 teaspoons garlic powder
  • 2 teaspoons ginger powder
  • 2 teaspoon ground white pepper
  • 2 teaspoon decaf ground coffee
  • 1 teaspoon onion powder
  • 1 teaspoon black pepper
  • 2 teaspoon baking powder (corn free recipe here)
  • 3lbs party wings (buffalo wings)
  • Avocado oil spray

Sweet Sauce

  • 3 tablespoons red wine vinegar
  • 4 ½ tablespoons coconut aminos


  1. Preheat oven to 250F.
  2. Mix the seasonings together in a small bowl. Measure out the baking powder and set it aside.
  3. Put all of your wings in a large bowl and use a paper towel to pat them dry. If there is pooling liquid in the bowl, clean it up. You want the wings pretty dry.
  4. Add the baking powder to the wings and toss the bowl to evenly coat the wings, you can also use your hands to toss and mix.
  5. Add in the seasoning mix and toss and mix to coat.
  6. Spray a sheet pan with a little avocado oil or coconut oil.
  7. Arrange your wings on a sheet pan all lined up, close together but not touching. Bake on the middle rack at 250F for 40 minutes.
  8. Open the oven, spray the wings with a little avocado or coconut oil. Close the oven and set the oven to 425F. Bake for 45 minutes.
  9. When there is 25 minutes left on the timer, combine the sauce ingredients in a small sauce pot and simmer over medium-low heat for 20 minutes until bubbly and thick. It should coat a spoon easily. Remove from the heat, but keep on the stove to keep it warm.
  10. When the wings are done use a spatula or tongs to remove them from the sheet pan, put them in a large bowl, drizzle the sauce in and toss the wings to coat. Or you can serve the wings on a platter and drizzle the sauce over them.
  11. Serve and enjoy!

Recipe Notes:

See post for details and substitutions.


  • Serving Size: 1/6 of recipe
  • Calories: 439
  • Fat: 30
  • Carbohydrates: 4
  • Fiber: 0.2
  • Protein: 40