Are fried chicken wings keto friendly? – Calories, Nutrition and Keto Recipes
Are fried chicken wings Keto-Friendly?
Fried chicken wings can be keto friendly, as long as they are not coated with flour or any type of breading. The traditional fried chicken wings, coated with flour and deep-fried, are not keto-friendly as the breading significantly increases the carb count. However, if the wings are seasoned with spices and fried without any breading, they can be a great source of protein and fat, which are essential macronutrients for the ketogenic diet.
Nutritional Facts About fried chicken wings
The exact nutritional content of fried chicken wings can vary based on the cooking method and ingredients used. However, generally, fried chicken wings without breading are high in protein, moderate in fat, and very low in carbs.
Calories, Carbs, Proteins and Fats
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 290 | 82 |
| Carbs | 0g | 0g |
| Sugar | 0g | 0g |
| Protein | 27g | 7.6g |
| Fats | 19g | 5.4g |
| Impact on Ketosis | Low | Low |
What is the Average Weight?
Chicken wings vary in weight, but on average, an individual fried chicken wing without any coating weighs approximately 34 grams (1.2 ounces).
Additional Information About fried chicken wings
In addition to being low in carbs, fried chicken wings are a great source of several vitamins and minerals. They are rich in Vitamin B6, which is important for brain development and function. They also contain a substantial amount of phosphorus, which is crucial for maintaining healthy bones and teeth. Additionally, they contain smaller amounts of calcium, potassium, and iron.
Other Foods To Match With
Fried chicken wings pairs well with many other foods that are also keto-friendly. For example, you may pair them with a leafy green salad topped with a rich, high-fat dressing. Another great match would be a variety of non-starchy vegetables like broccoli, asparagus, or zucchini. You may also enjoy them with a side of homemade, low-carb coleslaw. These pairings will help you round out your meal with additional fiber and micronutrients while keeping your carb intake low.
8 Famous Keto-Friendly Dishes To Try
1. Keto Friendly Buffalo Chicken Wings
Buffalo wings are a classic go-to for dieters following a ketogenic diet. The wings are first fried without any breading, then coated in a spicy buffalo sauce that typically contains butter, hot sauce, vinegar, and garlic. This makes them low in carbs but high in fats, making them perfect for a keto diet.
2. Homemade Dry Rub Chicken Wings
Homemade dry rub wings are a fantastic way to enjoy fried chicken wings on a keto diet. These wings are coated in a mixture of spices before being fried, and the absence of flour or breadcrumbs keeps them low in carbs but still full of flavor. They’re usually served with a side of keto-friendly blue cheese dressing.
3. Garlic Parmesan Fried Chicken Wings
These fried wings come with a punch of flavor from the addition of garlic, grated Parmesan cheese, and fresh herbs after frying, which keep the carb count low and the fat quotient high. This is a perfect recipe for a ketogenic diet as they carry high fat and low carb counts.
4. Keto Friendly Asian-Style Chicken Wings
For those craving Asian-style cuisine on a keto diet, these fried chicken wings are a great fit. They’re typically spiced with soy sauce (or a keto-friendly alternative like coconut aminos), garlic, ginger, and chili which keep the carbohydrates low.
5. Keto Lemon Pepper Wings
A squeeze of lemon and a sprinkle of pepper is all it takes to jazz up these keto-friendly fried chicken wings. The tangy, spicy flavor is a great alternative for those who want to switch up the flavor profile of their meals without adding extra carbs.
6. Cajun-Spiced Fried Chicken Wings
These wings are perfectly seasoned with a blend of spices, typically including paprika, cayenne pepper, garlic powder, onion powder, and thyme. They are a high-fat, low-carb dish that is perfect for a ketogenic diet.
7. Keto BBQ Fried Chicken Wings
To keep this dish keto-friendly, the wings are fried without batter, and the BBQ sauce contains very few sugars, making them low carb. It’s a delicious alternative to traditional BBQ wings, and perfect for those following a ketogenic diet.
8. Almond Flour Fried Chicken Wings
These fried chicken wings are coated in almond flour instead of traditional flour, reducing the carbohydrate content and making them suitable for those on a keto diet. They’re typically seasoned with salt, pepper, garlic powder, and onion powder for a high fat, low carb meal.
Are fried chicken wings keto friendly?
Yes, chicken wings can be keto friendly, provided they are cooked in a keto-compliant manner. Traditional fried chicken involves breading the chicken wings in carbohydrates, typically flour or bread crumbs, which are high in carbs and thus not suitable for a ketogenic diet. However, omitting the breading and frying the chicken wings in healthy fats, like olive oil or avocado oil, makes them perfectly suitable for a keto diet.
What’s the carb count in fried chicken wings?
The carbohydrate count in fried chicken wings largely depends on how they are prepared. Traditional flour-breaded fried chicken wings contain about 5-10 grams of carbs per wing. However, if you opt for unbreaded fried chicken wings, the carb count falls dramatically, down to about 1 gram of carbs per wing.
Are all types of fried chicken wings suitable for Keto?
No, not all types of fried chicken wings are suitable for a keto diet. Breaded or battered chicken wings are usually high in carbohydrates. If you’re following a strict ketogenic diet, it’s better to opt for unbreaded chicken wings. Moreover, be mindful of the sauces and dips served with the wings, as they could also be rich in carbs.
Can you offer a recipe for keto-friendly fried chicken wings?
Yes, a simple recipe for keto-friendly fried chicken wings involves seasoning the wings with salt, pepper, and any other keto-friendly dried herbs of your choice. Once seasoned, the wings can be fried in a generous amount of a healthy fat such as olive oil or avocado oil. After frying until golden brown and crispy, serve the wings with a side of keto-friendly ranch or blue cheese dressing.
Can eating fried chicken wings have any impact on my Ketosis?
Eating fried chicken wings can affect ketosis only if they are breaded or battered with high-carb ingredients, or served with high-carb dips or sauces. However, consuming unbreaded fried chicken wings on a keto diet shouldn’t knock you out of ketosis. As with all foods on a keto diet, it’s important to consume in moderation while keeping your daily carb count in check. Make sure to check nutritional labels when buying premade wings and calculate your macros accordingly.
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