These dry rub wings are easy and perfect for gatherings big or small! Just 1 net carb per serving, these tasty Whole 30 & Keto chicken wings are an appetizer everyone will love!

Dry Rub Baked Chicken Wings

What Makes This Recipe Great

If you’ve been looking for a great classic wing recipe, look no further! Whether you’re pulling together a last-minute appetizer, or just have a hankering for some wings, these dry rub wings are the answer! These baked keto chicken wings are so easy to make, and they come together in no time at all.

You can eat them as-is or add a buffalo sauce of choice. Dip them in ranch, smother them in BBQ sauce- you just can’t go wrong!

Best part? They’re Keto, Whole30, Gluten-free, & Paleo- making this the perfect appetizer for just about anyone!

Dry Rub Whole30 Chicken Wings

Ingredient Notes

You only need a few simple ingredients to make this delicious dry rub wings appetizer!

Chicken Wings: I like to use the wings and drumettes that are already separated. I find these at Costco. They are called “party wings”. You can also buy regular wings and separate them yourself!

Olive Oil: You can also use avocado oil, whichever you prefer!

Dry Rub: This is a mix of onion powder, garlic powder, paprika, ground mustard, salt, and pepper. That’s it!

how to make a dry rub wing

Recipe Step by Step

  1. Preheat your oven to 400. Line a large baking sheet with foil or parchment paper for easy cleanup. 
  2. Pat your wings dry with paper towels. Place them in a large bowl. Mix the spices together in a separate small bowl. Pour the olive oil onto the chicken, followed by the spices. Use your hands to mix everything together well. The spices should stick to the chicken wings so they are completely coated.
  3. Lay the wings out evenly on an oven-safe baking rack (if using*) on top of a baking sheet so they aren’t overlapping. Bake for 45 minutes. Check them halfway through and flip if they are getting too dark. (I didn’t need to flip mine). Broil for an additional 5 minutes at the end if you want them super crispy!
  4. Serve your keto chicken wings with your favorite dairy-free ranch or dipping sauce. I love Tessemae’s ranch!
Whole30 wings

Mary’s Tips & Tricks

Sauce: You can also coat your keto chicken wings with buffalo sauce or keto-friendly BBQ sauce once cooked!

Baking Tip: I’ve found that these dry rub wings crisp up nicely if you use an oven-safe baking rack on top of a baking sheet. If you place some tin foil on the pan, it makes for super easy clean-up. If you don’t have a rack to bake them on, placing them directly on a baking sheet is fine!

Recipe FAQs

How many carbs are in these dry rub wings?

In one serving of these keto chicken wings (about 3 wings), there’s just 1 net carb!

How do you make dry rub stick to wings?

You’ll use avocado oil or olive oil to coat the keto chicken wings so the dry rub sticks nicely! Don’t skip this step!

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Dry Rub Baked Wings

These dry rub wings are easy and perfect for gatherings big or small! Just 1 net carb per serving, these tasty Whole 30 & Keto chicken wings are an appetizer everyone will love!
5 from 25 votes
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Ingredients

  • 4 lbs chicken wings, thawed
  • 2 tbsp olive oil, or avocado oil
  • 2 tsp onion powder
  • 2 tsp garlic powder
  • 2 tsp paprika
  • 1.5 tsp sea salt
  • 1 tsp black pepper
  • ½ tsp ground mustard
  • ¼ tsp cayenne

Instructions
 

  • Preheat your oven to 400. Line a large baking sheet with foil or parchment paper for easy cleanup.
  • Pat your wings dry with paper towels. Place them in a large bowl. Mix the spices together in a separate small bowl. Pour the olive oil onto the chicken, followed by the spices. Use your hands to mix everything together well. The spices should stick to the chicken wings so they are completely coated.
  • Lay the wings out evenly on an oven-safe baking rack (if using*) on top of a baking sheet so they aren’t overlapping. Bake for 45 minutes. Check them halfway through and flip if they are getting too dark. (I didn’t need to flip mine). Broil for an additional 5 minutes at the end if you want them super crispy!
  • Serve your dry rub wings with your favorite dairy free ranch or dipping sauce. I love Tessemae’s ranch!

Notes

Sauce: You can also coat your keto chicken wings with buffalo sauce or keto-friendly BBQ sauce once cooked!
Baking Tip: I’ve found that these dry rub wings crisp up nicely if you use an oven-safe baking rack on top of a baking sheet. If you place some tin foil on the pan, it makes for super easy clean-up. If you don’t have a rack to bake them on, placing them directly on a baking sheet is fine!

Nutrition

Calories: 618kcal, Carbohydrates: 2g, Protein: 45g, Fat: 46g, Saturated Fat: 12g, Cholesterol: 189mg, Sodium: 1053mg, Potassium: 410mg, Fiber: 1g, Sugar: 1g, Vitamin A: 489IU, Vitamin C: 5mg, Calcium: 33mg, Iron: 2mg