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The BEST Chicken Wings

I have GREAT news!!! Butcherbox now has wings! Yes! Organic wings mailed right to your front door! Click HERE to order organic WINGS to your front door! 

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If you didn’t know already, I am working away at writing Keto Air Fryer cookbook! AND I worked so hard on it, the book is releasing 2 MONTHS EARLY! You can pre-order it HERE.


Cooking wings in the air fryer can be so delicious, you will never miss oil fried chicken wings again!

The trick is to start at a lower temperature such as 375 degrees F for 25 minutes and making sure to flip halfway through. The lower temperature allows the fat under the skin to gradually break apart. After the fat is broken apart, increase temp to 400 degrees F and cook for another 6-8 minutes to add that delicious crispy skin. You end up with a tender inside and a crunchy outside!

Click HERE to find the BEST air fryer/toaster oven that I love!

Check out this video of me making this recipe with my boys!

The BEST Chicken Wings

Maria Emmerich
Prep Time 2 hours
Cook Time 33 minutes
Course Appetizer, Dairy Free, Egg Free, Main Course, Nut Free, Poultry, Sauces and Condiments
Cuisine American
Servings 4
Calories 288


  • 1 pound chicken wings or chicken drummies
  • 2 cups pickle juice optional
  • 2 teaspoons Redmond Real Salt


  • 4 ounces cream cheese or mayo if dairy free
  • 1/4 cup Kettle and Fire Bone Broth chicken or beef
  • 1 teaspoon dried parsley
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoons dried dill weed
  • 1/4 teaspoon dried chives
  • 1/4 teaspoon Redmond Real salt


  • Place the chicken wings in a large bowl. Add the pickle juice and allow to marinade for 2 hours or overnight.
  • Spray air fryer basket with avocado oil spray and preheat to 380 degrees F. Click HERE to find the BEST air fryer!
  • Remove wings from the pickle juice and pat dry. Season chicken wings on all sides with salt. Place the chicken wings in the air fryer in a single layer. Cook for 25 minutes at 380 degrees F. Flip the wings after 15 minutes.
  • After 25 minutes, increase the temperature to 400°F and cook for 6-7 more minutes until the skin is browned and crisp.
  • Meanwhile make the Ranch by placing the softened cream cheese in a small bowl and stir to loosen. Slowly add the broth and stir until smooth. Add the seasonings, taste and adjust seasoning to your liking.
  • Serve wings with Ranch on the side for dipping. Store in an airtight container in the refrigerator for up to 4 days.
  • To reheat, place wings in air fryer at 350°F for 5 minutes, then increase temperature to 400°F and cook for 3-5 more minutes until warm to your liking and crispy.


Calories: 288 | Fat: 19g | Protein: 27g | Carbohydrates: 0g | Fiber: 0g | P:E Ratio: 1.4


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After getting married 8 years ago I stopped taking birth control to try to conceive. When I stopped BC my cycle didn’t return. 10 months later my OB decided to start me on fertility meds that forced me to have cycles. Between fertility treatments I never had cycles on my own. I conceived my son on my last fertility treatment cycle that I was able to afford and was blessed with my miracle baby. Since recovering from his birth in November of 2015, I haven’t had a cycle on my own. I started fertility treatments in November or 2016 which gave me cycles, and unfortunately miscarried twice between December and April.

Since April I haven’t had a period, but almost a month into your meal plans in The 30 Day Ketogenic Cleanse my cycle started on it’s own!!! This is such great news for me, my PCOS and my fertility.

I also have more energy, better skin, sleeping much better and I’m so much happier. I didn’t realize how sad I really was and I know that changing my diet has helped with that mental shift to happiness and self love. I can not thank you enough for sharing your passion with the world. I’m so thankful I found your website last year which started me on this path to health and wellness. I’ve also dropped 15 pounds this past month as well which is an added bonus! Thank you for helping me find me again!” Laura

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Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Kelly says:

    Thank you! I have a question:
    With 6 in our family we usually cook 8lbs of wings. We have been trying them in the air fryer but with that many it’s taking super long. Any suggestions? Start two trays in the oven- 375 for 25 min and then finish in the Airfryer at 400 for the 6-7 min?

    Cook for the 25 min in air fryer – keeping the batches warm in the oven and finish in the air fryer?

    Btw- we have the Gowise 5.8
    AND I’ve preordered your air fryer cook book- can’t wait 😋

    Thanks in advance for your help.

  • Pamela Kohler says:

    Is there much you can do with vegetables on a keto diet in an Air Fryer?

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