Keto chicken wings with creamy broccoli

Keto chicken wings with creamy broccoli

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.

Keto chicken wings with creamy broccoli

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
  • ½ ½ orange, juice and zestoranges, juice and zest
  • ¼ cup 60 ml olive oil
  • 2 tsp 2 tsp ground ginger
  • 1 tsp 1 tsp salt
  • ¼ tsp ¼ tsp cayenne pepper
  • 3 lbs 1.5 kg chicken wings
Creamy broccoli
  • 1½ lbs 650 g broccoli
  • 1 cup 225 ml mayonnaise
  • ¼ cup 60 ml chopped fresh dill
  • salt and pepper, to taste

Instructions

Instructions are for 4 servings. Please modify as needed.

  1. Preheat the oven to 400°F (200°C).
  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 middle rack in the oven for about 45 minutes or until the wings are golden brown and thoroughly cooked.
  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 small florets of cauliflower or Brussels sprouts. If you have an outdoor grill going you can use that for cooking the wings as well.

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29 comments

  1. Carol
    2 servings, us measurement 1cup cayenne pepper!!!
    Reply: #2
  2. Johan Eenfeldt Team Diet Doctor
    Hi Carol,

    Thanks for noticing!

    We're actively developing how recipes & meal plans are handled, and sometimes things break, unfortunately! Should be fixed now.

  3. Megan
    The broccoli was amazing...and so simple! The chicken was super yummy too! Thank you so much for posting!
  4. Luke
    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!

  5. Jeannine
    What can you substitute mayo with. I can't eat mayo and was wondering?
    Reply: #6
  6. Joy
    Hi Jeannine
    Perhaps sour cream or yogurt...or a mix of the two. Hope that helps.
  7. Moon
    Did I miss the macros for this meal?
    Reply: #8
  8. Diana

    Did I miss the macros for this meal?

    Hover over the nutrition to see

  9. MiMi
    Hi! Is this 9 carbs for whole meal or just chicken. What is net carbs for chicken?
  10. Karen
    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.
  11. Tammy
    If you substitute sour cream what percentage of milk fat . On yogurt not low fat???
  12. 1 comment removed
  13. Lisa Mandriota
    cant use orange juice on keto!!
  14. Julie
    Do you put the marinade in the pan with the chicken?
    Do you need to heat the mayonnaise after adding it to the broccoli?
    Thanks!
  15. Shanna Bell-Goldsmith
    Is the broccoli supposed to be a cold side?
  16. Amanda
    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.
  17. Irene
    Love the recipe but ...Why do you call it "KETO" if it has orange juice??? This is NOT an honest way to attract visitors to your site ;(
    Reply: #22
  18. Ivy
    Hated it, not a fan at all
  19. Danielle
    I’m making 2 servings. It’s a 1/4 of an orange.... comes out to 0 net carbs. It’s not the whole orange. Not really a big deal
  20. Caroline
    It made me feel sick the next day!
    im down with Nausea, this is the second time i had this and its happend again.. nice meal though but the side effects after ... no thanks
  21. Venencia
    Used lemon instead of orange. It was very delicious wings. Thank you for the recipe
  22. Kayla
    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.
  23. melisa dusevic
    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!
  24. m.andrade21212
    Is it 9grams with chicken and the broccoli? How many carbs just the chicken alone?
    Reply: #25
  25. Kristin Parker Team Diet Doctor

    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.

  26. libratdm
    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
  27. Kerry Merritt Team Diet Doctor

    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.

  28. Saika
    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??
  29. iamperps
    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
  30. Crystal Pullen Team Diet Doctor

    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.

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