Keto Lemon Pepper Chicken Wings

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Crispy, buttery and delicious air fryer lemon pepper wings! These are so easy to make and are the perfect appetiser or easy meal.

Duration:

PREP TIME: 5 mins
COOK TIME: 15 mins
TOTAL TIME: 20 mins
SERVINGS: 4 serves
CALORIES: 542 kcal

NGREDIENTS

  • 0.5 cup crushed Atkins Crispbreads see notes, approx. 5-6 crispbreads
  • 1 tablespoon baking powder see notes
  • 1 tablespoon lemon pepper seasoning I use sugar-free Goya brand, optional
  • 1 teaspoon salt flakes
  • 0.5 teaspoon cracked black pepper
  • 1 kg chicken wings cut into wingettes and drumettes
  • 2 tablespoons fresh parsley finely chopped
  • Lemon wedges to serve

LEMON BUTTER SAUCE

  • 0.5 cup butter melted
  • 2 tablespoons brown sweetener
  • 1/4 cup chicken broth chicken stock or water
  • 3 tablespoons lemon juice
  • 2 cloves garlic finely minced, optional

INSTRUCTIONS

CONVENTIONAL METHOD

  • Combine the crushed crispbread, baking powder, lemon pepper (if using), salt and pepper in a bag or large bowl. Toss chicken wings in the seasoning to evenly coat. Use either of the cooking methods below.
  • Meanwhile to make the sauce; place all the sauce ingredients into a small saucepan and simmer until reduced by half.
  • Add the cooked chicken wings to the sauce. Turn to coat and serve sprinkled with fresh parsley and lemon wedges.

TO BAKE

  • PREHEAT oven to 210°C. Line a baking tray with baking paper.
  • Place a single layer of wings onto the prepared tray. Bake 25-30 minutes, turning half way, or until wings are golden and crispy.

TO AIR FRY

  • Preheat the air fryer to 200°C. Place the wings in an even layer in the air fryer basket. Cook for 15 minutes turning halfway through cooking. Cook until golden and crispy.

THERMAL METHOD

  • Prepare and bake the chicken as above.
  • To make the sauce; place all sauce ingredients into mixer; cook 5 min/110°C/speed 1. Pour into a mixing bowl. Add the cooked chicken wings to the sauce. Turn to coat and serve sprinkled with fresh parsley and lemon wedges.

NOTES

This recipe yields approximately 2-4 servings. The actual number of servings will depend on your preferred portion sizes. 

To calculate the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe by 4. The result will be the weight of one serving. 

Nutritional values shown are guidelines only. They are for 1 serving using the ingredients listed. Actual macros may vary slightly depending on the brands and types of ingredients used. 

All recipes have been tested using all of the cooking methods included by various recipe testers.

Store in an airtight container in the fridge for up to 3 days. Alternatively, store in an airtight container and freeze.

The recipe card instructions contain the most basic of steps and list of ingredients. If you have any queries, questions or are unsure of substitutions, please scroll up to the blog post for more information.

SUBSTITUTIONS

Chicken wings can be easily swapped with thigh fillets or drumsticks. Prawns or cauliflower would also be a great alternative.

Replace the crispbread with almond meal or a 2:1 ratio of coconut flour/sesame flour mixture, if preferred. See the blog post above for more information in the FAQ’s.

Baking powder brand choice is pretty important (IMO). Some brands are very bitter. I use either Bobs Red Mill or Lotus Pantry double acting baking powder.

NUTRITION

Serving: 1serve Calories: 542kcal Carbohydrates: 5g Protein: 27g Fat: 45g Saturated Fat: 21g Polyunsaturated Fat: 5g Monounsaturated Fat: 15g Trans Fat: 1g Cholesterol: 165mg Sodium: 886mg Potassium: 538mg Fiber: 1g Sugar: 1g Vitamin A: 908 Vitamin C: 6mg Calcium: 157mgIron: 2mg Magnesium: 27mg Net Carbs: 4g
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