Keto Baked Crispy Chicken Wings
Crispy baked chicken wings coated in a savory, sugar-free rub and finished with an optional tangy sugar-free BBQ 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
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Before you start
Know the plan before you begin
Set your servings, gather everything, then tap ingredients and steps as you go.
Prep
15 min
Cook
35 min
Total
50 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Mixing bowl
Time saver
Store any leftovers in an airtight container in the refrigerator for up to 3 days and reheat in an oven or air fryer at 375°F (190°C) to restore crispiness.
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
One clear step at a time
0 of 7 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 large baking sheet with parchment paper and place a wire rack on top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 02
Pat the chicken wing flat and drumette…
Pat the chicken wing flat and drumette pieces completely dry with a paper towel. This is crucial for maximum crispiness.
Tap card to mark done - 03
Combine the olive oil
In a small bowl, combine the olive oil, garlic powder, onion powder, smoked paprika, black pepper, and salt.
Tap card to mark done - 04
Toss the dry chicken wings in the…
Toss the dry chicken wings in the olive oil and spice mixture until they are evenly coated.
Look for: they are evenly coated
Tap card to mark done - 05
Arrange the wings in a single layer…
Arrange the wings in a single layer on the wire rack, leaving space between each piece.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Bake for 35 to 40 minutes
Bake for 35 to 40 minutes, flipping halfway through, until the skin is golden-brown and extra crispy.
Look for: the skin is golden-brown and extra crispy
Tap card to mark done - 07
Toss with the sugar-free barbecue sauce if…
Toss with the sugar-free barbecue sauce if using, and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
The nutrition underneath
Why this bowl holds together
To get restaurant-style crispiness without frying
To get restaurant-style crispiness without frying, toss the raw wings with 1 teaspoon of baking powder (aluminum-free) before baking.
Ensure the wings are not touching…
Ensure the wings are not touching on the rack so the hot air can circulate and crisp them on all sides.
Store any leftovers in an airtight…
Store any leftovers in an airtight container in the refrigerator for up to 3 days and reheat in an oven or air fryer at 375°F (190°C) to restore crispiness.
Cooked by the community
Made it? Help the next woman.
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