Keto chicken wings with creamy broccoli

Keto chicken wings with creamy broccoli

1
2
3
4
5
4.7
36 Ratings
Not enough ratings
This is a really easy-to-make crowd pleaser. These tender chicken wings really hit the spot, and served with creamy broccoli they make for a great weeknight dinner.
February 27 2017 recipe by , photo by , nutritional review by in Recipes, Dinner, Meal

Keto chicken wings with creamy broccoli

1
2
3
4
5
4.7
36 Ratings
Not enough ratings
This is a really easy-to-make crowd pleaser. These tender chicken wings really hit the spot, and served with creamy broccoli they make for a great weeknight dinner.
USMetric
4 servingservings

Ingredients

Baked chicken wings
  • ยฝ ยฝ orange, juice and zestoranges, juice and zest
  • 2 tbsp 2 tbsp olive oil
  • 2 tsp 2 tsp ground ginger
  • 1 tsp 1 tsp salt
  • ยผ tsp ยผ tsp cayenne pepper
  • 2ยฝ lbs 1.1 kg chicken wings
Creamy broccoli
  • 1ยฝ lbs (7ยฝ cups) 650 g (1.7 liters) broccoli
  • ยฝ cup 120 ml mayonnaise
  • ยผ cup (1โ„10 oz.) 60 ml (2.25 g) chopped fresh dill
  • salt and pepper, to taste
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Instructions

Baked chicken wings

  1. Preheat the oven to 400ยฐF (200ยฐC).
  2. Mix juice and zest from the orange with oil and spices in a small bowl. Place the chicken wings in a plastic bag and pour in the marinade.
  3. Give the bag a good shake to cover the wings thoroughly. Put aside to marinate for at least 5 minutes but preferably more.
  4. Place the wings in one layer in a greased baking dish or on a broiler rack, for extra crispiness.
  5. Bake on the middle rack in the oven for about 40 minutes or until the wings are golden brown and thoroughly cooked.

    6. Creamy broccoli

  6. In the meantime, divide the broccoli into small florets and parboil in salted water for a couple of minutes. They're only supposed to soften a bit but not lose their shape or color.
  7. Strain the broccoli and let some of the steam evaporate before adding the remaining ingredients. Serve the broccoli with the baked wings.

Tip

You can substitute the broccoli for Brussels sprouts or small florets of cauliflower. If you have an outdoor grill, you can use that for cooking the wings as well.

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28 comments

  1. 2 comments removed
  2. 3
    Megan
    March 13 2017
    The broccoli was amazing...and so simple! The chicken was super yummy too! Thank you so much for posting!
  3. 4
    Luke
    March 28 2017
    Made this tonight and the wings were delicious. I upped the cayenne just a little so mine had more punch and I split the mayo with some sour cream and it was fantastic.

    One if the best new ones!

  4. 5
    Jeannine
    April 24 2017
    What can you substitute mayo with. I can't eat mayo and was wondering?
    Reply: #6
  5. 6
    Reply to comment #5 by Jeannine
    Joy
    June 1 2017
    Hi Jeannine
    Perhaps sour cream or yogurt...or a mix of the two. Hope that helps.
  6. 2 comments removed
  7. 9
    MiMi
    March 22 2018
    Hi! Is this 9 carbs for whole meal or just chicken. What is net carbs for chicken?
  8. 10
    Karen
    May 19 2018
    How much does the orange flavoring add? I don't have one but if it's a must I'll get one. Plus, I thought it wasn't keto? Thanks in advance.
  9. 11
    Tammy
    May 19 2018
    If you substitute sour cream what percentage of milk fat . On yogurt not low fat???
  10. 3 comments removed
  11. 15
    Shanna Bell-Goldsmith
    September 4 2018
    Is the broccoli supposed to be a cold side?
  12. 16
    Amanda
    October 9 2018
    I made these the other night and before I marinated the chicken, I thought the broth I made for it was a bit too salty. I think next time I'll reduce the orange and salt components. Once I baked the chicken, though, it tasted fine. The chicken is also really good with some sweet and sour sauce- if we can find a lchf version of that. I only had a little leftover, so I dipped a couple pieces- they complemented each other really well.
    I also made the broccoli, and it's very good heated with just a little of the mayo/dill mixture in there. I added a little pepper jack cheese just for fun, and it was really yummy.
  13. 2 comments removed
  14. 19
    Danielle
    January 30 2019
    Iโ€™m making 2 servings. Itโ€™s a 1/4 of an orange.... comes out to 0 net carbs. Itโ€™s not the whole orange. Not really a big deal
  15. 1 comment removed
  16. 21
    Venencia
    May 13 2019
    Used lemon instead of orange. It was very delicious wings. Thank you for the recipe
  17. 22
    Kayla
    August 28 2019
    Keto is about the control of carbs, glucose and it's use as fuel in the body. There are definitely some foods that hover in a gray area of OK in small amounts and very sparingly as long as it fits your metabolism. It isn't a "this is keto, that isn't keto" black and white world. This recipe is still "Keto" because the small amount of juice as a marinade is not going to amount to any significant blood sugar effects. It isn't like you're eating an entire orange. 1/8th of an orange (if you ate it is still only 2.5carbs) but in this case the small amount of juice as a marinade? HIGHLY unlikely to cause concern.
  18. 23
    melisa dusevic
    October 2 2019
    The broccoli was amazing! I feel like the chicken, while good, it could have used a bit more flavor. Also, I didn't have a broiler rack so I crumbled up foil to mimic a rack, worked like a charm. Crispy chicken!
  19. 24
    m.andrade21212
    April 24 2020
    Is it 9grams with chicken and the broccoli? How many carbs just the chicken alone?
    Reply: #25
  20. 25
    Reply to comment #24 by m.andrade21212
    Kristin Parker Team Diet Doctor
    April 24 2020

    Is it 9grams with chicken and the broccoli? How many carbs just the chicken alone?

    Our nutrition information is always for the whole meal. Unfortunately I don't have a specific breakdown of carb count by meal component but there wouldn't be very many carbs from the marinade.

  21. 26
    libratdm
    May 10 2020
    Do we have to adjust the serving with every meal or is it recommended To cook 2-4 servings of some of these meals.
    Reply: #27
  22. 27
    Reply to comment #26 by libratdm
    Kerry Merritt Team Diet Doctor
    May 10 2020

    Do we have to adjust the serving with every meal or is it recommended To cook 2-4 servings of some of these meals.

    That is certainly a personal choice! Some people like to only make a smaller number of servings, while other prefer to make enough to have leftovers.

  23. 28
    Saika
    May 27 2020
    I am planning this diet for my mother who has type 2 Diabetes but she had fatty liver some time back.. can she eat mayonnaise or cream??
  24. 29
    iamperps
    June 19 2020
    What is the portion size of a "serving"? most of the recipes on here are listed this way and that doesn't make any sense, how are we supposed to know how much per person. Or am I missing something?
    Reply: #30
  25. 30
    Reply to comment #29 by iamperps
    Crystal Pullen Team Diet Doctor
    June 19 2020

    What is the portion size of a "serving"? most of the recipes on here are listed this way and that doesn't make any sense, how are we supposed to know how much per person. Or am I missing something?

    You should divide the finished product by the number of servings stated in the recipe. Using this recipe as an example, if you have it set to 4 servings and your 3lbs of chicken is 20 wings, a serving would be 5 wings with each serving.

  26. 31
    aileen
    February 19 2021
    Can i use chicken drimstick instead of wings.?
    Reply: #32
  27. 32
    Reply to comment #31 by aileen
    Crystal Pullen Team Diet Doctor
    February 19 2021

    Can i use chicken drimstick instead of wings.?

    Absolutely, you could use drumsticks here. You will likely need to cook them a bit longer.

  28. 33
    Melanie
    February 25 2021
    I added some Trader Joeโ€™s chili lime seasoning after seeing some comments about it needing more flavor and it was really good. I also use drumsticks because theyโ€™re cheaper
  29. 34
    sdudley649
    May 5 2021
    This recipe was absolutely delicious. My non-Keto hubby is enjoying these meals as much as I am. The only thing I slightly changed was the creamy broccoli... I added 1/4 tsp garlic powder, 1/4 tsp onion powder and 2 tbsp shredded Parmesan to the mayo. Tossed that with the warm broccoli and it was really tasty. I may play around with the spices another time for the wings but it was really good as it was. Definitely another for the weekly menu rotation. Thanks Diet Doctor :)
    Ps... following a suggestion from a memberโ€™s comment above, I crumpled the foil and yep, crispier wings - thanks Melisa (#23)
    Reply: #35
  30. 35
    Reply to comment #34 by sdudley649
    Kristin Parker Team Diet Doctor
    May 5 2021

    This recipe was absolutely delicious. My non-Keto hubby is enjoying these meals as much as I am. The only thing I slightly changed was the creamy broccoli... I added 1/4 tsp garlic powder, 1/4 tsp onion powder and 2 tbsp shredded Parmesan to the mayo. Tossed that with the warm broccoli and it was really tasty. I may play around with the spices another time for the wings but it was really good as it was. Definitely another for the weekly menu rotation. Thanks Diet Doctor :)
    Ps... following a suggestion from a memberโ€™s comment above, I crumpled the foil and yep, crispier wings - thanks Melisa (#23)

    Fantastic tips! Thank you for sharing.

  31. 36
    Ellen Lundquist
    May 7 2021
    Hello there!
    Thanks so much for your feedback. We've listened, re-tested this recipe, and improved it. We hope once you try it again yourself, you'll notice the difference โ€” and love it as much as we do.
    Happy cooking!/The recipe team
    P.S. To keep the comments section up-to-date, we've gone ahead and removed any comments regarding the now-resolved issues. Thanks!
  32. 37
    Marjorie Heard
    July 28 2022
    Could these be air fried? Thanks
    Reply: #38
  33. 38
    Reply to comment #37 by Marjorie Heard
    Kerry Merritt Team Diet Doctor
    July 28 2022

    Could these be air fried? Thanks

    We haven't tried that method, but I bet it would work well!

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Ratings

5
83%
4
6%
3
11%
2
0%
1
0%
4.7
1
2
3
4
5
36 Ratings

Ratings

5
83%
4
6%
3
11%
2
0%
1
0%
4.7
1
2
3
4
5
36 Ratings