Keto Garlic Parmesan Wings (Air Fryer)

Keto Garlic Parmesan Wings are the best “game day” or “any day” snack meal for guests and family. Want something traditional for the “Super Bowl?” Introduced to the world in the 1950’s as a way to use chicken parts that were not in demand, wings have become a staple “bar food.” They are universally loved! Pairing with a “cold one” is “Nirvana.” Just make sure it is a low-carb beer when enjoying this recipe. We have previously posted our three favorite grilled wing recipes in our Chicken Wing “Trifecta” – Garlic Parm, Buffalo, and Ranch post. But, this post employs the newest kitchen “rage” . . . the Air Fryer!

Classic wings are deep fried first in hot oil. This will cook the chicken and crisp the skin. Wing restaurants will then toss the hot wings in any number of pre-made sauces, for flavor. There is virtually no limit to the number of sauces. One of the problems, even at the best wing joints, is inconsistency. Not to mention what we call the “Goldilock effect.” Some will say the crispier the better, some like a softer skin, and some will say “these are just right!” The Air Fryer will eliminate this problem. Not to mention, eliminating the need for a vat of hot oil and splatters.


Joanie likes to use Fresh Chicken Wings that are already split. They are usually very easy to find. You can also buy large bags of frozen wings. You can then have wings whenever you like. She likes to thaw them before air frying. However, you can use your Air Fryer with frozen wings. Either way, your wings will be juicy on the inside and crispy on the outside with an air fryer. Internal temperature, when cooked, should be 165 degrees Fahrenheit.

The Garlic Parmesan Sauce in Joanie’s recipe is simple and delicious. You should mix it just when the wings are done cooking. A combination of freshly grated Parmesan (boxed or jarred parmesan will just not work), butter, minced garlic, and chopped parsley are all that is needed. Joanie adds some red pepper flakes for a bit of a kick, but they are optional. She also likes to coat the wings before cooking with a little garlic powder and olive oil. The sauce will also go well on chicken tenders, chicken breasts, or Air Fryer Chicken Thighs.

Our Air Fryer Choice – Cosori 5.8 Quart Size

We did a lot of research before deciding on our Cosori Air Fryer. It has become a major gift item for the Holidays and we can see why. Quicker meal prep, ease of use, uniform results with measured cook times, no greasy splatters, and a lot of fun. This was a major step for Joanie, since she is so used to creating in her kitchen, blending ingredients, chef-style techniques for sauces, and using her stove top and Dutch Ovens. But, she really enjoys her Corsori Air Fryer and looks forward to preparing more Keto recipes.

We do suggest a 5.8 quart if you have a spot for the larger size. The Cosori has a more square-like basket and it just holds more than the round basket models. We like the digital pre-sets and the 1700 watts of power. The Cosori model we chose can also be controlled with a phone app over WiFi – it even responds to Alexa. You can find the model we recommend by clicking any of the Corsori Air Fryer links or pictures in this post.

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Preparation Tips

The dual benefit of the Air Fryer is that it eliminates the greasy splatters and offers consistency with every batch. You can even open your Air Fryer in the middle of the cooking process to check on the wings, and to turn them (a great idea). Times will vary between air fryers, So, please experiment until you find the right time and temperature for the crispiness you desire. The best tip we can provide is to make sure your wings are in a single layer in your Air Fryer basket. Try to avoid touching the other wings. If need be, make separate batches if you have a large crowd.

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Pat your wings dry before air frying and use a light olive oil coating of your Air Fryer basket before cooking. This will prevent sticking. For another taste twist, add 1/2 teaspoon of smoked paprika to the wing coating for a unique smoky flavor for your wings (before cooking). The wings will become smaller as they Air Fry, but wel still suggest giving the wings some room in your basket.

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Garlic Parmesan Wings (Air Fryer) – Perfect for “Game Day” or Any Day!

Keto Garlic Parmesan Wings (Air Fryer) are the perfect snack meal for “game day” or any day. Less than 1g of carbs and so delicious. Make a few batches tonight and enjoy a Tasty Low Carb treat! Perfectly done every time in an Air Fryer, with no splatter, and so crisp, yet juicy!

Keto Garlic Parmesan Wings (Air Fryer)

Recipe by Joanie and Chris
5.0 from 17 votes
Course: Snack MealsCuisine: AmericanDifficulty: Easy


Prep time


Cooking time




Net Carbs


Total time



Garlic Parmesan Wings (Air Fryer) are the perfect snack meal for “game day” or any day. Less than 1g of carbs and so delicious. Crispy and deicious! Make a batch tonight and enjoy a Tasty Low Carb treat!

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  • Chicken Wings
  • 12 12 Chicken wings bone in

  • 1/2 teaspoon 1/2 teaspoon Sea salt

  • 1/4 teaspoon 1/4 teaspoon Pepper

  • 1 teaspoon 1 teaspoon Garlic powder

  • 1 tablespoon 1 tablespoon Olive oil

  • Garlic Parmesan Sauce
  • 3 tablespoons 3 tablespoons Butter melted

  • 3 cloves 3 cloves Garlic minced

  • 1/2 teaspoon 1/2 teaspoon Red pepper flakes

  • 1/4 cup 57 g Parmesan grated

  • 1 tablespoon 1 tablespoon Parsley chopped


  • Chicken Wings
  • Preheat air fryer to 380 degrees..
  • Pat chicken wings dry and place in a medium bowl. Season with sea salt, pepper, garlic powder, and olive oil. Mix so coating is uniform.
  • Place one layer of wings in the air fryer and cook for 15 minutes. Turn the wings and cook for 15 additional minutes.
  • Garlic Parmesan Sauce
  • When the wings are done frying, melt the butter in a microwave safe bowl, then add the minced garlic and red pepper flakes . Add 1/4 of parmesan cheese for flavor. Stir to combine.
  • Place the hot wings into a medium bowl. Pour the butter mixture over the wings. Plate and then add a garnish of the remaining grated parmesan cheese and the chopped parsley. Serve hot.


Chef’s Notes

  • If you are using frozen wings, start the Air Fryer at 350 degrees for 7 minutes, then pump up the temperature to 390 degrees for 25 minutes.
  • Another delicious idea is to use chopped roasted garlic instead of fresh raw garlic in your sauce. Check our French Garlic Soup Recipe for instructions on how to make roasted garlic.
  • Serve while hot, right after tossing in the sauce – a side of celery, carrots, and a Tasty Low Carb Ranch Dip is a great way to serve.

Nutrition Facts

  • Calories: 152.7kcal
  • Carbohydrates: 0.6g
  • Protein: 9.7g
  • Fat: 12.2g
  • Saturated Fat: 4.5g
  • Cholesterol: 45.9mg
  • Sodium: 189.7mg
  • Potassium: 87.8mg
  • Fiber: 0.1g
  • Sugar: 0.1g
  • Vitamin A: 227IU
  • Vitamin C: 1mg
  • Calcium: 33.8mg
  • Iron: 1mg
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