Chicken Wings in Chilli Marinade (Low carb)

This is a spicy, fresh marinade that you can make yourself at home with only a tiny amount of effort. Despite the fact that there are 5 chillies in the marinade, the end-result is not as fiery-hot as you might think. I labelled this low carb (and not strict keto) because I include store-bought tomato ketchup (the reduced-sugar kind) in the recipe.  Either way, you will love this over the BBQ this summer! THIS RECIPE IS ACCOMPANIED WITH A VIDEO. (Scroll down to see it, and be sure to watch the blooper reel Funnyman slips in at the end!)

– – – – – – PER SERVING – – – – – –
Carbs 4.8g | Fat 35g | Protein 60g
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Chicken Wings in Chilli Marinade (Low carb)

Delicious, fresh and spicy, these chicken wings are cooked in a homemade low carb marinade and is exactly what you should be eating this summer on the BBQ! (For my UK readers, scroll to the end of the recipe to see image ads of the products I use.)
Course Light Meals, Main Dish
Cuisine General
Prep Time 20 minutes
Cook Time 30 minutes
Marinating Time 1 hour
Total Time 1 hour 50 minutes
Servings 4 people


For the marinade

  • 5 red chillies, seeds removed and roughly chopped
  • 1/2 red onion, peeled and roughly chopped
  • 3 cloves garlic, peeled and roughly chopped
  • 1 lemon, flesh segments only
  • 50 g (1.8 oz) reduced-sugar tomato ketchup
  • 1 TB red wine vinegar
  • 2 tsp ground paprika
  • 2 TB olive oil
  • 30 g (1 oz) reduced-sugar tomato ketchup, additional
  • salt and freshly ground black pepper

For the wings


  • Have all your ingredients prepped and ready. Remove the seeds from the chillies and roughly chop them*, along with the red onion and garlic. For the lemon, cut off the top and bottom of the lemon so that it stands firmly on the chopped board. Use a sharp paring knife to cut off the peel (and white pith) by slicing down around the lemon. Simply cut out the segments between the membranes and discard all pith and pips. If you have any trouble, a quick YouTube search "how to cut citrus segments" will help.
    *My weight yield after trimming my 5 chillies was 50g (1.8oz).
  • Place the chili, red onion, garlic and lemon segments into a mini food processor / food chopper and blitz well, stopping to scrape down the sides of the bowl. Add the (first reference to) ketchup, red wine vinegar and ground paprika and continue to blitz until you have a smooth puree.
  • Transfer the mixture to a small pan and cook over moderately low heat for 5 minutes to gently cook the ingredients out. Remove and set aside to cool for 10 minutes.
  • Once cooled, add in the olive oil and (second reference to) ketchup and mix well. Season the mixture with salt and freshly ground black pepper. Spoon 4-5 tablespoons of the marinade into a separate little bowl and set aside. (We will need it when we finish cooking the chicken and it can't come into contact with raw chicken.) Pour the remaining marinade over the chicken wings and combine well until the chicken is evenly coated.
  • Cover the coated chicken and the small bowl of marinade and set aside in the fridge for at least an hour, but the longer the better.
  • In the meantime, prepare your BBQ. Put your feet up and enjoy that G-and-sugar-free-T...
  • Once your BBQ is ready, cook the chicken on the highest grill (to avoid it burning without sufficiently cooking the inside). It can take anything between 20-30 minutes to cook the chicken wings through on a hot BBQ, but I am sure you are all experienced to know this. Besides, Funnyman is the one who takes care of things on the braai!
  • About 3-4 minutes before removing the chicken from the grill, use a silicon pastry brush to base over the reserved marinade you set aside earlier. This will add a fresh and spicy element that may have been lost in the BBQ process.
  • Serve seasoned with sea salt flakes and freshly ground black pepper. Scatter over chopped parsley for extra fresh flavour... (and it's nice to care about presentation).

Watch the video (... with blooper reel!)

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Calories: 577kcal | Carbohydrates: 4.8g | Protein: 60g | Fat: 35g

Chicken Wings in Chilli Marinade (Low carb)
recipe image
Chicken Wings in Chilli Marinade (Low carb)
Published On
Total Time
Nutritional Information per serving
Calories                        577Kcal / 2414kJ
Fat                                35g
Carbohydrates              4.8g
Protein                          60g

Celery (may be found in store-bought ketchup - check label)

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Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
Disclosure: Like many blogs, Fats of Life is part of the Affiliates Program on Amazon. The links to the products recommended here are affiliate links, meaning - at no additional cost to you - the author will earn a small commission if you click through and make a purchase.

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