Keto Buffalo Wings with Blue Cheese
May 05, 2023
Chicken wings are one of the few pub foods that are allowable on keto and Whole30. Buffalo wings, on the other hand, can get you in trouble. Typically deep-fried in vegetable oil and coated in sauce made with added sugars, canola, or other industrial seed oils, they're not exactly part of a clean eating regimen.
Before you lament the loss of your beloved Buffalo wings, know that it's possible to remake these happy hour favorites into a Whole30- and keto-friendly snack at home with Primal Kitchen Buffalo Sauce. Crisped in the air fryer, our wing recipe eliminates the butter and uses sauce made with high-quality ingredients like avocado oil. If you like your wings with an extra kick, you can sub in our Hot Buffalo Sauce for a peppery bite.
To top it off, we included a do-it-yourself blue cheese dressing recipe, as chicken wings are usually served with a side of blue cheese dressing for dipping. If you're not a fan of the pungent blue flavor, skip the extra steps and go straight for a bottle of our creamy ranch dressing for dipping.
Keto Buffalo Wings with Blue Cheese Sauce
Made with Primal Kitchen Buffalo Sauce, these keto and Whole30-friendly wings are made in the air fryer for a more refined and less greasy version of the happy hour staple. Pair them with our tangy blue cheese dip recipe (included) or keto-friendly ranch to tame the heat.
Primal Kitchen Avocado Oil Spray
- 2 pounds or 12 free-range chicken wings (you can also use drumsticks)
- 2 teaspoons sea salt
1 cup Primal Kitchen Ranch Dressing
- 1/4 cup blue cheese crumbles
2 Tablespoons Primal Kitchen Mayo with Avocado Oil
For the blue cheese dip:
Spray the Air Fryer basket tray with Primal Kitchen Avocado Oil Spray.
Place the chicken wings onto the tray. Season with salt and shake them to distribute the salt.
Put tray into the AirFryer and cook for 20 to 25 minutes at 400ºF.
Place chicken wings in a large mixing bowl, and pour on Primal Kitchen Buffalo Sauce. Use tongs to coat all of the wings thoroughly in the sauce. Serve with dipping sauce and enjoy!
For the blue cheese dip:
Add Ranch Dressing, blue cheese crumbles, and mayo to a bowl. Mix well to combine.
Store any leftover dressing in an airtight container in the refrigerator for up to seven days.
- Oven Directions: Follow recipe prep. Bake the chicken wings in the oven on a parchment-lined baking sheet at 400ºF for 45 minutes.
- Nutrition information was calculated using Cronometer and does not include dip/dressing.
- Serving Size
- 1 serving
- per serving
- 4 grams
- 32 grams
- 29 grams
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