Chicken Wings with Blue Cheese Dip (Keto)

Chicken wings and blue cheese dip: YUM! You can serve this up as an appetiser at your next BBQ, or simply enjoy it for dinner like Funnyman and I did. Adjust the amount of cayenne pepper for the wings to suit your liking, but be mindful that you don’t want any flavours to compete with the luxuriously stinky dip!

– – – – – – PER SERVING – – – – – –
Carbs 1.2g | Fat 23g | Protein 40g
– – – – – – – – – – – – – – – – – – – – –

Fats of Life® is a blog that I run as a hobby, but did you know that I am also the author of two cookbooks? My first book Keto Kitchen (published by Kyle Books in 2020) is available worldwide (and has remained one of the best-selling low carb cookbooks in the UK). My second book Lazy Keto Kitchen (coming mid-year, 2021) is currently available to pre-order.

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Chicken Wings with Blue Cheese Dip (Keto)

Deliciously spicy with a simple but powerful sauce, these wings are a crowd-pleaser at your next BBQ. The macros are calculated that this recipe could sufficiently serve 3 people as a light meal, tapas or appetiser, but Funnyman and I enjoyed the whole lot between us for supper.
Course Light Meals, Main Dish
Cuisine General
Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes
Servings 3 as an appetiser

Per serving

Calories: 368kcal | Carbohydrates: 1.2g | Protein: 40g | Fat: 23g


For the chicken wings

  • 500 g (17.6 oz) chicken wings
  • 1/2 TB paprika
  • 1 tsp garlic powder
  • 1/2 tsp cayenne pepper
  • generous pinch salt

For the blue cheese dip

  • 85 g (3 oz) blue cheese
  • 40 g (1.4 oz) double cream
  • sea salt flakes
  • freshly ground black pepper
  • chopped parsley, to garnish


  • Preheat the oven to 180°C (fan oven). This is 200°C for conventional ovens (or 400°F / gas mark 6).
  • Remove the chicken wings from their packaging and pat dry with kitchen paper.
  • Place them in a bowl and scatter over the paprika, cayenne pepper, garlic powder and a generous pinch of salt. Get stuck in with clean hands and work the spices into the chicken so they are coated evenly.
  • Spread the chicken wings out on a tray (skin side up) lined with parchment paper and bake in the oven for 30-32 minutes.
  • In the meantime, make the sauce. It couldn't be easier. Simply add the blue cheese and cream to a small pan and heat gently until the cheese completely melts. Allow the cream to reduce slightly, stirring the pan regularly.
  • When the chicken is done, season with sea salt flakes and freshly ground black pepper. Season with sauce with a crack of black pepper and garnish the whole lot in chopped parsley. Dip the wings in the blue cheese, or simply drizzle it over.

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You can also drop me a comment if you have any questions about this recipe. I will do my best to reply as quickly as possible. Monya xxx

Chicken Wings with Blue Cheese Dip (Keto)
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Chicken Wings with Blue Cheese Dip (Keto)
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Nutritional Information per serving
Calories                        368Kcal / 1540kJ
Fat                                23g
Carbohydrates              1.2g
Protein                          40g


See all the Poultry Recipes on Fats of Life:

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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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