Keto Baked BBQ Chicken Wings
Crispy oven-baked chicken wings coated in a smoky, rich, sugar-free barbecue sauce.
Prep
15 min
Cook
35 min
Total
50 min
Makes about
1 serving
Created together. Shared with you.
Made by Stella + Lila
Stella created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Evening comfort
Head toward bedtime properly fed
A satisfying evening meal can make the night feel simpler. Notice whether the portion and timing fit comfortably into your sleep routine.
Notice: timing + overnight comfort
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Comfort before bed
Finish the evening satisfied, not stuffed
A well-portioned evening meal can help you avoid going to bed hungry. Notice which timing and portion feel most comfortable for you.
Notice: dinner timing + comfort
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
35 min
Total
50 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Saucepan · Whisk
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 400°F (200°C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Preheat your oven to 400°F (200°C)
- 01
Preheat your oven to 400°F (200°C)
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
Tap card to mark done - 02
Pat the chicken wings completely dry
Pat the chicken wings completely dry with a paper towel. Toss them in a bowl with olive oil, garlic powder, onion powder, and salt until evenly coated.
Look for: evenly coated
Tap card to mark done - 03
Arrange the wings in a single layer…
Arrange the wings in a single layer on the prepared baking sheet, leaving space between each wing.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Bake for 35 to 40 minutes
Bake for 35 to 40 minutes, turning halfway through, until the skin is golden brown and crispy.
Look for: the skin is golden brown and crispy
Tap card to mark done - 05
Whisk together the tomato paste
While the wings bake, whisk together the tomato paste, apple cider vinegar, smoked paprika, mustard, and monk fruit sweetener in a small saucepan over low heat for 5 minutes until smooth and warm.
Look for: smooth and warm
Tap card to mark done - 06
Toss the hot
Toss the hot, crispy wings in the warm keto BBQ sauce and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.