Keto Air Fryer Buffalo Drumsticks for Two

Jump to Recipe·Print Recipe

I make these Easy Keto Air Fryer Buffalo Drumsticks whenever I am in a pinch for a quick keto dinner recipe for 2. Super easy, delicious, and can fit into a carnivore or PSMF diet with just some simple substitutions!

front view of easy keto air fryer buffalo chicken with crumbled blue cheese and herbs sprinkled around the plate.

Keto Air Fryer Recipe

Do you love your air fryer as much as I do?! How can you not when a simple coating of pieces of chicken drumsticks coated in oil and spices, comes out so juicy and delicious?!

These keto air fryer buffalo drumsticks taste just like chicken wings but in a mega-meaty size!

Plus, with just a few modifications to this recipe, you can easily adapt these buffalo drumsticks to fit into a PSMF diet, Carnivore diet, Paleo diet or Whole30 diet!

What is a PSMF Diet?

A Protein-Sparing Modified Fast (PSMF) is a specialized, medically supervised diet that is designed to promote rapid weight loss in individuals who are significantly overweight or obese. It is a very low-calorie diet that focuses primarily on high-quality protein intake, with minimal consumption of carbohydrates and fats. The goal of a PSMF is to provide essential amino acids to preserve lean muscle mass while inducing a state of ketosis, where the body primarily burns fat for energy.

What is a Carnivore Diet?

The Carnivore Diet is an extreme dietary approach that involves consuming exclusively animal products, primarily meat, fish, and animal fats, while completely excluding plant-based foods. This means individuals following the Carnivore Diet eat meat, poultry, fish, eggs, and animal-derived fats like butter and lard. The diet excludes all forms of plant foods, including fruits, vegetables, grains, legumes, nuts, seeds, and plant-based oils.

keto air fryer recipe for 2 consisting of chicken drumsticks, spices and hot sauce

Ingredients for Keto Air Fryer Buffalo Drumsticks

You'll only need a few simple ingredients to make this recipe. Here's an overview of what you'll need:

Chicken drumsticks - I use 4-5 drumsticks in this recipe, weighing about 5 ounces each. I don't remove the skin - it's the best part!
Oil - I love cooking these keto air fryer buffalo drumsticks with olive oil. However, you can also use melted butter as another option.
For the seasoning mix - Kosher salt, black pepper, smoked paprika, and cayenne pepper are the only spices you will need. The cayenne dramatically improves the flavor of this dish. It adds a hint of spice without overwhelming the dish.
For the Sauce - I like to use Frank's Hot Sauce, a little tapioca fiber syrup for some added sweetness along with a pinch of xanthan gum to thicken the sauce.

*see below for substitutions for creating either a keto carnivore air fryer recipe or a PSMF air fryer recipe.

Keto Dinner Recipe for 2 Instructions

In under 30 minutes, you can make this keto air fryer recipe - Perfect for busy weeknights!

top view of PSMF air fryer drumsticks with spices before being air fried.

Combine paprika, cayenne, salt, and pepper in a bowl. Pat drumsticks dry with paper towels. Using a metal skewer, poke 10 to 15 holes in the skin of each drumstick. Rub with oil and sprinkle evenly with the spice mixture.

top vioew of hot sauce used to make drumsticks taste like chicken wings

While the drumsticks bake, prepare the hot sauce by combining the ingredients in a large bowl and placing it in the microwave until the butter has melted.

top view of keto chicken drumsticks being tossed in a hot sauce

Once the drumsticks have fully baked, add them to the sauce and toss to coat.

top view of PSMF air fryer recipe made with chicken drumsticks and hot sauce

Transfer to a serving platter, sprinkle with blue cheese and serve.

Keto Carnivore Air Fryer Recipe Substitutions

To keep this recipe carnivore-friendly, you will only need to swap out the butter and oil with some leftover bacon grease. Also, use allulose or any other type of sweetener instead of the tapioca fiber syrup and omit the xanthan gum.

PSMF Air Fryer Recipe Substitutions

For a protein-sparing modified fasting recipe, omit the oil and butter altogether and use the blue cheese sparingly. If you choose to make these keto air fryer buffalo drumsticks without these ingredients, the new recipe will contain only 308 calories, of which there are only 9.8 grams of fat and over 50 grams of protein! This makes this P:E of 3.19.

How long do keto air fryer buffalo drumsticks last?

You can keep the leftovers in the fridge, in an airtight container, for 3-4 days. Reheat them gently, covered, in the microwave at 50% power.

How can I use up leftover cooked chicken drumsticks?

I actually like these cold or sometimes I will cut them into chunks and use them instead of tuna in my Keto Creamy Tuna Salad Recipe.

What is xanthan gum?

Xanthan gum is a polysaccharide with many industrial uses, including as a common food additive. It is an effective thickening agent and stabilizer that prevents ingredients from separating.

Is xanthan gum keto-friendly?

Xanthan gum has zero net carbs, which makes it a keto-friendly option. It's also very low in calories — a single tablespoon contains only 15 calories. Since we are only using ⅛ teaspoon in this recipe, the xanthan gum adds only negligible calories overall.

What is a P:E ratio and what does it mean?

The P:E ratio is a simple way to see how much energy your food provides relative to protein. A food or meal’s P:E ratio is calculated by dividing its protein (in grams) by the total energy from fat and non-fiber carbs (in grams). The higher the P:E ratio, the more PSMF-friendly the recipe.

Looking for other keto air fryer recipes like this? Try these: