Keto Spicy Dry Rub Baked Chicken Wings Low Carb Recipe | KetoVale
spicy dry rub chicken wings

Keto Spicy Dry Rub Baked Chicken Wings Low Carb Recipe

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Who doesn’t love chicken wings? They are tasty, inexpensive, and easy to prepare. There are many ways to cook chicken wings, but not all of them are healthy. I want to show you my favorite way to make a low-carb and keto-friendly spicy dry rub chicken wings dish using a few simple herbs and spices.

Anything oven baked is considered to be quite low in calories and diet friendly. Instead of frying, try putting your chicken in the oven.

Keto Dry Rub Chicken Wings Recipe

This kind of dish doesn’t need a lot of preparation, but if you have time, go the extra mile and marinade the meat overnight in any kind homemade sauce. This will make it juicer and you will reduce the amount of salt.

Cumin, pepper, and garlic are famous fat burners. They heat you up and make it feel like your blood runs faster.

Low Carb Spicy Dry Rub Baked Chicken Wings

The reason behind this is because these herbs and spices contain thermogenic properties. Research shows that thermogenic foods, such as cayenne pepper, contain active compounds that increase metabolism (1). You can use them to help increase the number of calories you burn each day to aid weight loss.

Since the chicken itself is crunchy and oily, you may want something savory for a side dish like a Mexican salad or just lime juice and sesame seeds sprinkled on a garden salad.

How to Make Low Carb Dry Rubbed Baked Chicken Wings in Oven

Using a paper towel, dry the wings. Mix all of the seasonings in a bowl.

Combine all seasonings in a bowl

Once the wings are completely dry, move them to a large bowl. Rub a bit of olive oil on each piece to ensure the seasonings stick to the wings. Use half of the seasoning for one side and half for the other. Make sure to rub the seasoning in.

Rub seasoning onto chicken wings

Place the wings on a rack above a baking dish. Bake for 20 minutes at 350 degrees. Turn the wings and bake for 10 more minutes. Then, turn the oven broiler on low and broil for 10 minutes.

Bake Chicken Wings in the oven

Serve the wings hot. These pair well with green salad or dressing.

Spicy Dry Rub Chicken Wings Recipe


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spicy dry rub chicken wings
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Keto Spicy Dry Rub Chicken Wings

As a chicken wings lover, you cannot resist this keto-friendly and low-carb spicy dry rub chicken recipe.
Course Dinner
Cuisine Ketogenic, Low Carb
Keyword keto chicken wings, lowcarb chicken wings, lowcarb spicy chicken
Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Servings 6
Calories 164kcal
Author Tanya K.



  • Use some paper towels to dry the wings and remove unnecessary liquids. Mix all the seasonings in a bowl while drying the wings.
  • When the wings are dried completely, transfer to a large bowl. Rub some olive oil on each piece so the seasonings will stick. Use half of the mixed seasonings to cover one side of the wings. Rub it in. Flip the wings and season the other side with the remaining half of the spices. Make sure to rub it in and let the wings absorb the flavor.
  • Arrange the wing pieces on a rack and place it over a baking dish. Bake for 20 minutes in a 350°F oven. Afterwards, turn the wings over and bake for another 10 minutes. Put the oven broiler on the low setting and let it broil for 10 more minutes.
  • Prepare some green salad or dressing on a plate. Place the wings on the plate and serve. Enjoy while hot.



You can use chick drumsticks instead of the wings.


Nutrition Facts
Keto Spicy Dry Rub Chicken Wings
Amount Per Serving
Calories 164 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 3g15%
Cholesterol 47mg16%
Sodium 47mg2%
Potassium 131mg4%
Carbohydrates 1g0%
Fiber 1g4%
Sugar 1g1%
Protein 12g24%
Vitamin A 600IU12%
Vitamin C 0.7mg1%
Calcium 12mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
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Are dry rub wings keto?

No, the typical dry rub wings are usually not keto-friendly as they often contain sugars and flour. The best way is to check the ingredients of the rub to ensure no hidden sugar and carbs, or make your own meal by following my recipe above.

How long can you leave dry rub on chicken?

You can leave a dry rub on chicken for as little as 30 minutes for a quick flavor infusion, but for best results, allowing the chicken to marinate with the rub for 4-24 hours in the refrigerator will yield a deeper and more pronounced flavor.

How to reheat dry rub chicken wings

To reheat dry rub chicken wings in the oven, place the wings on a baking sheet lined with foil or parchment paper, and heat for 7-10 minutes in a preheated oven to 375°F (190°C) or until they’re heated through and crispy. I don’t suggest using a microwave as it can make the wings soggy. If using an air fryer, reheat at 375°F for 3-4 minutes or until crispy.

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