Oven Baked Chicken Wings with Lime Coconut Sauce
I’m writing this from work at my spot on the lunch table. Up to this point during the day, I’ve had more coffee than water, and more time in front of a screen than I have had exercise (even though I cycle to work) … never the less!
You may not already know, but I’m a software developer by trade, and a keto nutritionist by night. I really enjoy both because they complement and cancel each other out at the same time. On one hand, at least I’m a healthy developer!
The advantage of cooking for the website at night time is that I have fresh, keto food ready for lunch the next day (Yum!) The disadvantage of being an absent minded idiot is that I have forgotten my delicious lunch… So, I have just eaten a large amount of a previous day’s roast Lamb, and wished that it could have been the Oven Baked Chicken wings that I had made last night!
Americans love their Oven Baked Chicken Wings. Thanks to the fact that Australia likes to be Americans smaller cousin sometimes, most Australians like American style wings now too! I do feel like every new restaurant recently is some sort of American burger joint… but that is a whole new discussion.
About The Recipe
Chicken is a tender topic in the Ketogenic world. The reason is that chicken contains a lot of protein, but not a lot of fat. So be careful that when eating Oven Baked Chicken Wings on a Keto diet as protein needs to be limited to under 20% of total calories.
Do you want to know the sneaky trick to making chicken a suitable Keto Recipe? BUTTER!
Butter solves most problems. Actually, speaking of lamb, I think of butter like My Big Fat Greek Weeding’s version of Windex. “It fixes everything”.
This recipe would go pretty well with a Big Head No Carb Beer or two. Its Australia’s zero carb beer that actually tastes pretty good! (I’m notan affiliate of theirs, I just like their beer.)
Pro Tip for this recipe – If you think there is too much butter in the bowl once the Oven Baked Chicken Wings have been added, let the wings cool down slightly. This will help the butter baste the chicken as the butter will become thicker.
The ketogenic diet focuses a lot on macro nutrients. This is good, but what I find is that most people will throw out common sense when it comes to simply eating whole foods. “But this low carb protein bar only has 4g of carbs in it!” Sound familiar?… look at the ingredients next time!
Because I love micronutrients much more than specific macro nutrients, here are some of the important nutrients that are present in this recipe, and how you can get more bang for your buck when it comes to choosing the right ingredients.
Chicken is actually quite high in B vitamins. Specifically, Vitamin B3 (Otherwise known as Niacin) is the most significant micronutrient found in chicken. Studies have shown that Niacin is very important when dealing with cholesterol, and higher niacin levels can lead to a reduced level of LDL Cholesterol. This is pretty important on a ketogenic diet. Always make sure that the chickens where pastured raised and hormone free or organic. Steroids are regularly used in low quality chicken and will contribute to all sorts of health implications.
Butter contains a relatively high amount of vitamin A when sourced from grass fed cows. Vitamin A is an anti-oxidant in your body to help fight free radical damage, effectively slowing ageing. It can be also be suggested that vitamin A has an effect on lactate threshold levels. It’s a fat soluble vitamin, so no wonder its best sourced from butter!
My top pick would be to use Kerry gold.
I hope you enjoy this recipe as much as I did! If you make this, make sure you send me a photo! I love posting on Instagram, It helps others begin their keto journey!
Oven Baked Chicken Wings with Lime Sauce
- 500 g Chicken Wings
- 100 grams Butter melted
- 1 Tbsp Paprika
- 1/4 Tbsp Cayenne Pepper
- 0.5 Cup Coconut Cream
- 0.5 Avocado
- 0.5 Lime
- 1 Tbsp Sesame Seed Oil
- 1/2 tsp Lime Skin
- 1 tsp Salt
- 1 tsp Pepper
- Place chicken wings on a baking tray and bake in the oven at 375 F (180 C) for 45 mins or until golden brown.
- Whilst the chicken wings are in the oven, Add all of the sauce ingredients into a blender ( I used a Nutribullet ). I just cut a lime in half and added the whole thing, skin, pulp and all. It makes for a wonderfully tangy taste. Blend until completely smooth.
- Melt the butter and add the paprika and cayenne pepper. Mix this in a bowl large enough to fit all the chicken wings in once they are cooked.
- Once the wings are cooked and crispy on the outside, place them in the same bowl with the butter and seasonings, and coat s, swish and baste them liberally in the delicious fatty goodness. Plate them and serve with the sauce. Enjoy!
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