When eating keto, you have to pick the right foods that fit into either the low carbohydrate, high fat, or moderate protein criteria. The amount of macros you get from a food should not exceed a certain percentage of your daily value so you are considered to be eating right.
The general nutrition advice suggests consuming a 2000-calorie diet, which on keto would be distributed as 70% to 80% of your daily value from fats, 5% to 10% of your daily value from carbs, and 10% to 20% of your daily value from protein. The daily value will tell you the quantity of a nutrient in a serving of food that contributes to your diet.
With this in mind, you may be wondering whether chicken wings are keto-friendly, especially those in barbeque sauce or any other choice of sauces. So, can you add hot wings to your daily diet? This article will discuss the carbs in hot wings and whether they can be included in a ketogenic diet.
Carbs in Hot Wings
Eating keto involves eating low carb, so the lower the carb content of a food the better! Let’s take a look at its nutritional value to know the carbs in hot wings.
According to the USDA, 100 g of chicken wings contain 0 grams of total carbs and no grams of net carbs, 17.5 grams of protein, and 12.8 grams of fat. From the nutrition facts, you can see that traditional chicken wings contain zero carbs.
Are Chicken Wings Keto-Friendly?
Yes, traditional wings are keto-friendly! However, the grams of carbohydrates depend on the types of wings you consume. The carbs in hot wings can change with the cooking method and type of coating on your wings.
For example, Buffalo chicken wings in hot sauce from fast food restaurants contain 6.18 grams of total carbs and 6.08 grams of net carbs. Taking a look at crispy chicken wings’ nutrition facts, they contain 11.7 grams of carbs.
Why the big difference yet they are all pounds of chicken wings? Buffalo chicken wings and other sticky wings have a higher carb count because of the sugary sauce that coats the wings. Those with crispy skin have the highest carb count because of the type of breading used to coat them.
Can You Eat Fried Chicken Wings on Keto?
Whether you are using a deep fryer, deep frying in a saucepan, or it’s an air fryer chicken, the carb count remains at 0 g. This is of course when not even a single chicken wing is breaded or coated in sauce.
The usual chicken dishes served at fast food restaurants are usually high in carbs which may raise your blood sugar. A crowd’s favorite is Buffalo Wings. They have a higher carb count, but are they keto?
Buffalo Wild Wings Keto
A single chicken wing (35 g) barbequed in a hot sauce from your favorite fast-food restaurant contains 2.16 g of total carbs, 0.791 g of sugar, 5.88 g of protein, and 7.07 g of fat. So, if the chicken has no carbs, the carbs are in the barbeque sauce!
Carbs in Buffalo Sauce
The carbs in a one-dipping size container of barbeque sauce are 0.21 g of total carbs, 0.034 g of sugar, 0.168 g of dietary fiber, and 0.042 g of net carbs. You and I know you don’t usually eat a single chicken wing!
Buffalo sauce is made from melted butter, hot sauce, and cayenne pepper. Most store-bought hot sauces are high in carbs because they contain added sugar which can kick you out of ketosis.
You don’t have to eat mediocre chicken dinners because of this! You can make your sticky sauce that is low carb for your Buffalo wild wings!
Keto Buffalo Chicken Wings
Let’s make Buffalo wild wings that stay within the recommended carb daily values for low-carb diets. This recipe will kill two birds with one stone! You’ll have your Buffalo wild wings both crispy and saucy!
Let’s start by making our barbeque sauce for our keto Buffalo chicken wings.
- One cup of cayenne pepper hot sauce
- 1 cup melted unsalted butter
- 2 garlic cloves, minced
- Melt your butter in a saucepan on medium heat. Add in your minced cloves as the butter melts.
- Once melted turn off the heat and stir in your hot cayenne sauce.
There you go, your homemade barbeque sauce! The good news is you can modify it to suit your taste.
For a thicker sauce, add a 1/4 cup of mayonnaise after you turn off your heat and whisk. Consider creamy cheese like blue cheese, parmesan, or mozzarella for a creamier sauce. This variation is best paired with grilled chicken, chicken tenders, or keto Buffalo wings.
This sauce is a perfect addition to the vegan diet as well. Take your baked veggies to the next level by tossing them in your keto sauce.
Now to our Buffalo wild wings!
- Frozen chicken wings/ 1 pound fresh boneless wings
- 2 tablespoons baking powder
- 1 cup barbeque sauce
- 1 tablespoon unsalted butter
- 1 teaspoon black pepper
- 1 tsp salt (Himalayan)
- Season your wings with a tsp of salt, black pepper, and baking powder. Don’t be shy, ensure every single chicken wing gets a generous amount of your dry ingredients.
- Cover your wire rack with baking sheets and arrange your wings covered in dry seasonings in a single layer.
- Bake your wings to an internal temperature of 165 °F or until the skin is crispy.
- Once ready, toss your crispy wings in the buffalo sauce.
Instead of using high-starch flour to make breading for your wings, the baking powder will do the trick without adding to your carbs in hot wings. Always go for homemade Buffalo sauce than store-bought varieties. In addition, check the hot sauce labels to know how many carbs they contain and the ingredients used to make them.
How Many Chicken Wings Can You Eat on Keto?
A single chicken wing contains 2 g to 3 g of carbs when coated in sauce or breading. To stay on the safe side of keto, stick to 1 to 3 wings per serving depending on the type of keto you are on. You can eat more of the plain chicken wings since they are low in carbs.
Carbs in hot wings are influenced by the type of breading or sauce they are coated with. Use low-carb ingredients to make your sticky crispy wings. Remember to read the labels on your hot sauce bottles to know their nutritional value.
Which keto-friendly chicken wing recipes do you prepare in your kitchen? Let us know in the comments below!