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Easy Whole30 + Keto Dry Rub Chicken Wings

These Whole30 + Keto Dry Rub Chicken Wings are juicy on the inside and so crispy on the outside. The spice rub is loaded with flavor and will be your new favorite way to enjoy wings! These chicken wings are baked in the oven for a super easy and flavorful appetizer.

crispy chicken wings seasoned with dry rub on a plate with ranch dressing and carrot and celery sticks

What You Need:

  • Chicken Wing Sections – wings & drums
  • Salt
  • Pepper
  • Garlic Powder
  • Chili Powder
  • Paprika
  • Oregano
  • Avocado Oil Spray
  • Baking Sheet
  • Baking Rack
hand holding a crispy dry rub chicken wing and dipping it in a bowl of ranch dressing

Let’s Cook:

  1. Pre-heat the oven to 425′ and line a baking sheet with foil and then place a baking rack on top of that
  2. Make the dry rub seasoning – salt, pepper, garlic powder, chili powder, paprika, oregano
  3. Pat the wings dry with paper towels and rub the seasoning mixture all over them, making sure they are fully coated
  4. Line the seasoned wings on the baking rack and spray with avocado oil
  5. Bake for 30-40 minutes flipping halfway through (internal temp should be 165′) broil for 2-3 minutes at the end to make sure they are nice and crispy (keep an eye on them though, you don’t want them to burn)
  6. Serve with my homemade ranch dressing and some veggie sticks!
up close photo of crispy dry rub chicken wings on a white plate

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Whole30 + Keto Dry Rub Chicken Wings

Sara
These Whole30 + Keto Dry Rub Chicken Wings are juicy on the inside and so crispy on the outside.
5 from 3 votes
Prep Time 10 mins
Cook Time 45 mins
Total Time 55 mins
Course Appetizer
Cuisine American
Servings 2 servings
Calories 569 kcal

Ingredients
  

  • 2 lbs Chicken Wings Sections wings & drums
  • 1 tsp Salt
  • 1/4 tsp Pepper
  • 1 Tbls Chili Powder
  • 1.5 tsp Garlic Powder
  • 1 tsp Paprika
  • 1 tsp Oregano
  • Avocado Oil Spray

Instructions
 

  • Pre-heat the oven to 425' and line a baking sheet with foil and then place a baking rack on top of that
  • Make the dry rub seasoning – salt, pepper, garlic powder, chili powder, paprika, oregano
    Pat the wings dry with paper towels and rub the seasoning mixture all over them, making sure they are fully coated
  • Line the seasoned wings on the baking rack and spray with avocado oil
    Bake for 30-40 minutes flipping halfway through (internal temp should be 165')
    Broil for 2-3 minutes at the end to make sure they are nice and crispy (keep an eye on them though, you don't want them to burn)
  • Serve with my homemade ranch dressing and some veggie sticks!

Nutrition

Calories: 569kcalCarbohydrates: 2gProtein: 46gFat: 40gSaturated Fat: 11gTrans Fat: 1gCholesterol: 189mgSodium: 1409mgPotassium: 526mgFiber: 2gSugar: 1gVitamin A: 2057IUVitamin C: 2mgCalcium: 64mgIron: 4mg
Keyword gluten free, keto, paleo, whole30
Tried this recipe?Mention @thebetteredblondie

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One Comment

  1. 5 stars
    Awesome recipe! I was worried about the spice, but it was just right. The cook time was spot on, 20min on one side, 15min on the other, and then about 3min broil Hi. These were so good and I didn’t even want a dip, which is good when you’re avoiding sugar and dairy!

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