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5 from 3 votes

Buffalo Blue Cheese Keto Chicken Wings

These keto chicken wings are tossed with a spicy buffalo sauce and tangy blue cheese.
Prep Time5 mins
Cook Time40 mins
Total Time45 mins
Course: Appetizer, Main Course
Cuisine: American
Keyword: chicken, spicy
Servings: 4 servings
Calories: 465kcal


  • 20 chicken wing sections about 1.67 pound

Keto Wing Rub

Buffalo Blue Cheese Sauce

  • 2 tbsp butter
  • 2 cloves garlic minced (optional)
  • 1 green onion finely chopped
  • 1 tbsp mayo
  • 1/2 cup hot sauce
  • 1 tbsp granulated Lakanto Classic optional
  • 1.5 ounces blue cheese crumbled


Prep the Wings

  • In a small bowl or other container, combine all keto wing rub ingredients.
  • Sprinkle wings with rub and toss to coat, then cook according to one of the options below.

Cook the Wings (Air Fryer Method)

  • Add seasoned wings to air fryer. Cook at 380F for 24 minutes, tossing every 8 minutes.
  • Increase air fryer temperature to 400F. Cook wings for an additional 5-15 minutes or until crisp, tossing every 5 minutes.

Cook the Wings (Oven Method)

  • Preheat oven to 300F. Prepare a baking sheet by lining with parchment paper and/or a baking rack.
  • Bake wings for 25 minutes, flipping once about halfway through.
  • Increase oven temperature to 425F.
  • Bake wings for an additional 30 minutes or until crisp, flipping every 10 minutes.

Make the Keto Buffalo Blue Cheese Sauce

  • While the wings cook, melt butter in a small saucepan over medium heat.
  • Add garlic and green onion. Saute until fragrant, about 1 minute.
  • Add hot sauce, mayo, and sweetener, and stir well to combine. Simmer for about 3 minutes, then remove from heat.
  • If desired, pulse sauce in blender (or with an immersion blender) until smooth.
  • While sauce is still warm, stir in about 2/3 of the crumbled blue cheese.

Add Sauce to Wings

  • Add wings and sauce to a mixing bowl and toss to coat. Top with remaining blue cheese and serve immediately.


  • If you prefer deep fried wings, those will work too. I just prefer using the air fryer or oven for less mess.
  • FYI: The baking powder helps to make these keto buffalo wings crispy, even when coated in the sauce. It shouldn't have an impact on the taste.
  • You can substitute the mayo in the wing sauce for the same amount of ranch or blue cheese dressing.


Serving: 190g | Calories: 465kcal | Carbohydrates: 1g | Protein: 36g | Fat: 37g | Fiber: 0.25g