Oven Baked Chicken Wings

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1 lb chicken wings or chicken drumsticks
1/2 onion – chopped (5.5 g of net carbs)
4 cloves of garlic – smashed
2 ribs of celery
1 tsp chili powder
1/4 cup of hot sauce
1 Tblsp Butter
2 Tblsp Olive Oil
1/2 tsp garlic powder
Salt & Pepper 
2 Tblsp Ranch or Creamy Parmesan Dressing (3g of net carbs)
Celery Sticks


In a roasting pan, add onion, garlic and celery to the bottom.  Drizzle with oil, salt and pepper. 

Add the chicken on top of the veggies.  Drizzle with olive oil, salt and pepper & chili powder. 

Place in oven at 375 and back for about 60 minutes or until done (temperature of the chicken is at least 160+).  Remove from oven and let rest of at least 5 – 10 minutes.

For the hot sauce:  Add the butter and olive oil in a small dish.  Spoon a couple teaspoons of the drippings from the chicken and veggies to help melt the butter.  Add the hot sauce, and garlic powder, salt and pepper.  Stir to mix.

Next either serve in a bowl on the side or spoon onto chicken and toss in a bowl to mix. 

Serve with ranch, bleu cheese or parmesan dressing and celery sticks. 

Difficulty : Easy
Makes : 2 – 3 servings
Carbs per serving ; For 2 servings – 5g of net carbs; For 3 servings – 3.5g of net carbs; Actually less, because I normally don’t eat the cooked veggies.

Notes:  I like baking over deep frying.  Less oil, less mess to clean up and the baking with veggies adds more flavor to the chicken. 

You could also brown the chicken first to make it extra cripsy in a skillet.  And then just place the oven safe skillet into the oven.  This would reduce the cooking time.  OR you could finsih the wings under a broiler for a few minutes to make them crispy (just keep a close eye on them).

For more heat, add cayenne pepper to chicken before baking.  A couple sliced jalapenos while baking would be good too.

Leftovers make for a quick low carb snack. If possible, make extra on purpose.




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