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.
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.
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.
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.
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.
Serve the wings hot. These pair well with green salad or dressing.
Related:
- Easy and Spicy Baked Chicken Wings
- Buffalo Chicken Wings
- Crispy Keto Fried Chicken KFC™ Style
- Keto dry rub for ribs
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Keto Spicy Dry Rub Chicken Wings
Ingredients
- 1 1/2 pounds chicken wings about 16 wings & drumettes
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp Onion Powder
- 1 tsp Ground Cumin
- 2/3 tbsp smoked paprika
- 1 tsp ground cayenne pepper
- Salt and black pepper to taste
Instructions
- 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.
Video
Notes
Nutrition/Macros
FAQ
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.
