Keto Baked Jerk Chicken Wings

These delicious keto baked jerk chicken wings are loaded with rich, bold flavors and capture the essence of traditional Caribbean cuisine easily.

The recipe begins with grass-fed chicken wings and a dry rub featuring smoked paprika, sea salt, cumin, and a variety of spices like garlic powder, onion powder, and a blend of warming spices, including cinnamon and clove.

The result is a mouthwatering symphony of flavors that infuse the wings with an authentic jerk taste.

To complement the spicy dry rub, I prepare a homemade sugar-free BBQ jerk sauce, creating a luscious glaze that perfectly balances the heat with a subtle sweetness.

Allulose, butter, and sugar-free ketchup form the base, which is then carefully seasoned with a similar melody of spices used in the dry rub.

This homemade sauce not only amplifies the flavor profile but also ensures a sticky, finger-licking finish to the perfectly oven-baked wings.

After generously basting the wings with this sauce and giving them a final bake, they’re ready to be devoured.

With only 2.6 net carbs per wing, it’s a keto recipe you should include in your keto meal planning rotation.

Be sure to check out our collection of keto football food for more yummy options!

And our keto chicken recipes, too!

Keto Jerk Chicken Wings (Baked)

If you are on a keto diet and a fan of spicy food, another wing recipe you should try is our keto sweet and spicy chipotle wings.

When making jerk chicken wings that are low carb, there are a few key ingredients that I rely on to deliver that authentic jerk flavor with a spicy kick and minimal carbs.

Firstly, the spice blend is crucial. Smoked paprika offers a deep, smoky essence, while ground cumin provides an earthy warmth.

I use both sea salt and black pepper for basic seasoning, with garlic and onion powders contributing to the aromatic base.

The blend of dried thyme, ground allspice, red pepper flakes, cayenne pepper, cinnamon, nutmeg, and ground clove creates the distinct jerk flavor profile—a perfect balance of warming spices and heat.

Baking powder is my secret ingredient to ensure the wings crisp up beautifully in the oven.

For the signature heat of jerk chicken, I chop up scotch bonnet peppers, which add an intense and fruity spice, a hallmark of traditional Jamaican cooking.

For the sugar-free BBQ jerk sauce, sweeteners like allulose powder and a granulated brown sugar substitute replace regular sugar, maintaining the dish’s keto integrity.

The sauce’s base includes unsalted butter for richness and sugar-free ketchup for tanginess.

The addition of extra smoked paprika, cinnamon, nutmeg, allspice, cumin, and salt & pepper, in symphony with red pepper flakes, dried thyme, garlic, and onion powders, mirrors the spices on the wings and blankets them in sticky, flavorful goodness.

I always measure out my ingredients and mix them thoroughly to ensure each wing is evenly coated and perfectly seasoned.

These ingredients work together to create a dish that’s not only genuine to jerk traditions but also suitable for a ketogenic lifestyle.

Ingredients Needed To Make Baked Keto Jamaican Jerk Chicken Wings

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The following ingredients and tools are what you’ll need to make your own jerk chicken wings that fit the macros of a keto diet.

It’s a flavorful chicken recipe that is next level!

Note that the full recipe card is at the bottom of the page, along with the exact measurements and complete nutritional facts.

• Thawed chicken wings that have been patted dry with a paper towel.
• Sea salt
• Smoked paprika
• Cumin powder
• Freshly cracked black pepper
• Garlic powder
• Onion powder
• Dried thyme
• Ground allspice
• Red pepper flakes
• Cayenne pepper
• Cinnamon powder
• Ground nutmeg
• Ground clove powder
• Granulated sugar substitute
• Baking powder ( note that the addition of baking powder is what ensures the wings will be crispy)
• A scotch bonnet pepper chopped or a habanero pepper

Sugar-Free BBQ Jerk Sauce

• Allulose powder or liquid
• Unsalted butter
• Granulated brown sugar substitute
• Smoked paprika powder
• Sugar-free ketchup
• Cinnamon powder
• Nutmeg powder
• Allspice powder
• Cumin powder
• Sea salt
• Black pepper
• Red pepper flakes
• Dried thyme
• Garlic powder
• Onion powder

How To Get Crispy Oven Baked Wings

Crispy skin is totally possible in the oven with the addition of baking powder along with the jerk spice mix.

I toss my wings in baking powder and other dry spices. The addition of baking powder ensures that the chicken skin is crisp for perfectly crispy jerk chicken wings.

Tossing your wings in a little baking powder will produce the same texture you get when you fry wings.

The secret is that baking powder is alkaline, and it helps break down the peptide bonds in the chicken skin. It gives you a crisper texture and a golden brown color.

Who knew that crispy wings could be possible by simply adding a little baking powder?

How To Make Baked Keto Jerk Chicken Wings

I start by preheating my oven to 400 degrees Fahrenheit, ensuring it’s ready to evenly cook the wings.

A wire rack is placed on top of a foil-lined baking sheet and lightly sprayed with oil to prevent sticking.

Then, I pat the chicken wings dry with a paper towel, as moisture is the enemy of crispiness.

Next, in a small bowl, I mix together all the spices, including smoked paprika, sea salt, and cumin, with baking powder.

After tossing the wings with this dry spice mixture and the finely chopped scotch bonnet pepper in a large bowl, they’re thoroughly coated and ready for baking.

On the prepared wire rack, I arrange the seasoned wings, spacing them out for optimal heat circulation.

They then bake for 35–40 minutes, and halfway through, I turn them to ensure all sides crisp up nicely. This step rewards me with golden brown, irresistibly crispy jerk wings.

Sugar-Free BBQ Jerk Sauce Preparation and Application

While the wings are baking, I prepare the jerk sauce. Combining allulose, unsalted butter, brown sugar substitute, and all the dry spices in a saucepan, I simmer the ingredients until they meld together into a bold, flavorful sauce.

Once the wings are baked, I generously baste them with this aromatic jerk sauce and pop them back into the oven.

This extra 12–15 minutes of baking allows the sauce to caramelize slightly and adhere beautifully to the wings.

My keto-baked jerk chicken wings are now ready to be enjoyed, with the final product boasting a perfect blend of heat, sweetness, and rich Jamaican jerk seasonings.

Air Fryer Jerk Chicken Wings Instructions

These keto jerk wings can also be made in an air fryer, making them a game changer. To do so, simply preheat the air fryer to 400 degrees.

Once the wings are seasoned, bake the wings in small batches. Cook the wings for 15-20 minutes, flipping them halfway. Cook thoroughly until golden brown and crispy.

I encourage you to refer to your air-fryer baking instructions and adjust the cooking time accordingly.

If you are not sure if the wings are ready, you can use a meat thermometer that reaches an internal temperature of 165 F.

Once all the wings are cooked, baste the wings with the jerk BBQ sauce, return to the air fryer, and bake for another two minutes until the glaze adheres.

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