Prep Time 25 minutes
Cook Time 1 hour
Servings 6 @ 3 wings each
Calories 322 kcal
Ingredients
3 pounds chicken wings or 18 chicken wings
1 large red bell pepper or 5.8 ounces/164 grams
1 tsp extra virgin olive oil
1 tbsp butter or ghee
1 small yellow onion or 2.5 ounces/70grams
1 garlic clove minced
1/2 cup tomato puree or 4.4ounces/125grams
1 tsp apple cider vinegar
1 tsp paprika smoky or regular
1/4 tsp chili powder
1 tbsp coconut aminos or soy sauce
1/4 tsp dijon mustard
1/4 tsp salt
1/4 tsp pepper
1/2 tsp Lakanto brown sugar sub or Swerve brown sugar sub
3 tbsp water
Instructions
Preheat the oven to 400F / 200C / 180C fan.
Slice the pepper in half, remove the seeds and stalk and place on a greaseproof lined baking tray. Rub in 1 tsp of olive oil and a pinch of salt. Roast in the oven for 30 minutes,
turning half way to ensure even cooking.
Heat a non stick frying pan or cast iron skillet and sear the chicken wings for 2 – 3 minutes per side. (You may need to add a little oil to the pan if using a cast iron skillet so
the wings don’t stick.)
Place the seared chicken wings onto a greaseproof lined baking tray and cook for about 30 minutes in the oven until almost crisp.
When the pepper is cooked, and still hot, place in a zip lock bag and leave for 5 minutes. This will make the skin easy to peel off. Remove the skin and discard. Chop the pepper into cubes.
Place 1 tbsp of butter, ghee or coconut oil in a pan and sauté the onion on a medium/ low heat for 3 – 4 minutes until soft.
Add the garlic for 30 seconds then add the pepper, tomato puree, apple cider vinegar, paprika, chilli, coconut aminos, dijon mustard, sweetener, seasoning and water. Simmer on low heat for 5 – 10 minutes until thick. Taste and adjust seasoning to taste.
Allow to cool so not hot and use an immersion hand blender to blitz until smooth. Alternatively you can try using a smoothie blender though you may need to make a larger batch.
Rub the sauce over the chicken wings and place back in the oven for about 15 minutes until sticky.
Best served fresh or in the fridge for 2 days. Can also be frozen and
reheated.
Recipe Notes
Net Carbs: 5g
Nutrition Facts
Keto Sticky BBQ Chicken Wings
Amount Per Serving (1 g)
Calories 322
Calories from Fat 198
% Daily Value*
Fat 22g
34%
Saturated Fat 7g
44%
Cholesterol 99mg
33%
Sodium 272mg
12%
Potassium 370mg
11%
Carbohydrates 6g
2%
Fiber 1g
4%
Sugar 3g
3%
Protein 23g
46%
Vitamin A 1428IU
29%
Vitamin C 39mg
47%
Calcium 23mg
2%
Iron 2mg
11%
* Percent Daily Values are based on a 2000 calorie diet.