Keto Oven BBQ Chicken Wings – 3 Ways | Keto Recipes | Paleo Recipes | Gluten Free Recipes


welcome to keto meals and recipes dot com,
although I love sitting at the dinner table with my family and enjoying a meal
together, once in a while we do love a more casual dinner especially if we want
to watch a movie or a sporting event on one such occasion I had a request that
next time I make chicken wings therefore in the second video featuring crispy
oven roasted chicken wings, I will very quickly show you how to cut up a whole
chicken wing, and how to make the rub that all three recipes have in common,
and I will also show you how to make the three easy and tasty barbecue sauces
that are keto, gluten-free, sugar-free and whole 30 compliant, the first of my
three barbecue sauces I will be featuring in this video is the buffalo
sauce for the wings, the second is the lemon pepper sauce, and the third is the
Italian urban garlic sauce as I’ve already mentioned for all three wings
the preparation of the wings is the same begin by taking the whole chicken wing
and trimming off the tip at the joint with the flat before I forget to mention
don’t throw away the tips, place them in a freezer bag and store in the freezer,
these make great ingredients for soups or chicken bone broth, next make a cut
between the ball and the socket bones of the flat and the drum, you’ll find that
it’s very easy to cut between these two parts and you will need very little
pressure, after you’ve cut up all your wings in this manner then rinse and pat
the wing pieces, place the dried pieces into a mixing bowl and sprinkle with
about 1/3 or 1/2 of the baking powder mixture and toss well, then repeat with
the other third or half and keep repeating until all the wings are well
coated and you’ve used up all your baking powder mix, when all your wings
are well coated arrange them over a wire rack but make sure you leave a tiny bit
of space between each of the pieces then place your rack and line baking sheet
into the middle position of your preheated oven which should be at 200
degrees Celsius or 400 degrees Fahrenheit the reason we’re placing them on a rack rather than directly onto the baking
sheet is because this allows for warm air to circulate all the way around the
chicken pieces and this is what will make both sides very nice and crispy, set your timer for 20 minutes, then flip all the wings
and bake for another 20 minutes so 40 minutes in total now I’m going to show you how to prepare the buffalo barbecue sauce the macro nutrient ratio for the barbecue sauce is 2.1 to 1 with 3.1 grams of total carbs,
0 grams of fiber, so therefore 3.1 grams of net carbs, also before proceeding I’d
like to point out the difference between sriracha sauce and Franks red hot sauce,
I prefer to use Frank’s redhot because the sriracha sauce as you’ll see
on this label has 1 gram of sugar per every teaspoon of sauce, whereas the
Frank’s redhot does not have any added sugar and you can check that by looking
at the ingredients, so we begin by placing a small pot onto your stovetop
over medium-low heat, add the oil and when the oil is warm at the Frank’s hot
sauce, stir to combine the oil with Frank’s red hot sauce and then add the
pepper and stir well as you simmer cook for about 2 to 3 minutes at a light
simmer, remove the pot from the heat and set aside, when your wings are done
remove them from the oven and place them into a deep mixing bowl, while the wings
are still hot pour the prepared Buffalo barbecue sauce on top and toss well to
ensure every piece is coated very well and now to make the lemon pepper sauce,
the Macro nutrient ratio for this recipe is 2 to 1 With 5.6 grams of total carbs,
0.6 grams of dietary fiber resulting in 5 grams of net carbs per serving, to make
the lemon pepper barbecue sauce place a small pot onto the stovetop over
medium-low heat, add the butter and when the butter is melted, at the lemon juice,
lemon zest, and pepper, cook and stir continuously for about 2 to 3 minutes to
fully develop the flavor, remove your pot from the heat and set it aside,
this is all that is needed for the zesty and refreshing sauce, when the wings are
done remove them from the oven and place the wings into a mixing bowl, while the
wings are still hot pour the lemon pepper barbecue sauce and toss well to
ensure even coating of the pieces before serving any of these versions
the wings I should mention you should let them rest for at least 5 to 10
minutes to allow the sauce to really penetrate the skin surface, now to make
the last of the three sauces which is the Italian herb and garlic sauce, the
macro nutrient ratio for this sauce is 2.2 to 1, with 5.9 grams of
total carbs, 0.9 grams of dietary fiber, resulting in 5 grams of net carbs, to
prepare the Italian herb and garlic barbecue sauce place a small pot onto
your stove top over medium-low heat add the oil and grated garlic and cook just
until the garlic becomes light golden and you can smell the nice garlic
fragrance, then add all the dry spices: the salt, and pepper, the basil, oregano
and thyme, cook and stir continuously for one to two minutes, at that point add the
chopped cilantro and cook for about 30 seconds you’re not trying to fry the
cilantro you just want to wilt the cilantro and for the flavor to infuse
into the oil mixture, then remove the pot from the heat and set it aside, as before
when the wings are done remove them from the oven and place the wing pieces into
a deep mixing bowl, while the wings are still hot pour the Italian herbs & garlic
barbecue sauce over the wings and toss well to ensure even coating of all
the pieces, after your wings have rested for a while and before serving any of
the three versions of the oven baked wings toss again to coat the wings with
any of the remaining sauce that may be at the bottom of the bowl,
all three of these oven baked chicken wings can be served with your favorite
dipping sauce, enjoy Thank you for watching this video, please share it with
your friends, like, and turn on the notification bell, and I hope to see you
next time. The link for the printable recipe is available in the description
below

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Reader Comments

  1. Josh and Babe

    Babe and I just posted a video of baked bbq chicken in the cast iron on our channel. Found your channel, trying to see how other people do baked bbq chicken. We really liked your video. Good stuff. Just wanted to say hello. Cheers!

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