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+ servings

Dry Rub Chicken Wings, Air Fried or Oven Baked

1g Net Carbs per Serving
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Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins
Course Appetizer, Main Course, party food
Cuisine American
Servings 4
Calories 463 kcal


For the dry rub

  • 1 tsp ancho chile pepper
  • 1 tsp smoked paprika
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 3/4 Golden Swerve or sweetener of choice
  • 1/2 tsp paprika
  • 1/2 tsp cumin
  • 1/2 tsp Himalayan salt
  • 1/4 tsp dried mustard powder
  • 1/4 tsp black pepper
  • 1/4 tsp dried oregano
  • 1/4 tsp dried ground thyme

For Wings

  • 2 lbs chicken wings Cleaned and dried with paper towels
  • 1 tbsp avocado oil


For Air Fried Wings

  • Combine all dry rub ingredients in a small mixing bowl, set aside.
  • In a large mixing bowl, add chicken wings and avocado oil. Use a rubber spatula to toss gently to coat.
  • Sprinkle in the dry rub mixture and use your hands to massage it into all of the chicken wings, coating evenly.
  • Arrange in the air fryer and cook at 370 F for 20 minutes.

For oven baked wings

  • Preheat oven to 400 F degrees. Line a baking sheet with a sheet of aluminum foil. Top that with an oven safe cooling rack and spray it with non-stick cooking spray.
  • Add chicken wings on to prepared baking sheet and bake for 35-40 minutes turning once.
  • Serve with your favorite blue cheese or ranch dressing.


All recipes reflect approximate nutrition values for your convenience. Data is gathered by MyFitnessPal. Nutritional values can vary for each recipe based on variables such as measurement accuracy, different brands of ingredients, and so on. We make every effort to be as accurate as possible, but if exact calculations are required, user is advised to make their own calculations. Recipe author is not a nutritionist or dietician and recipes are not to be considered as any nutritional or medical advice. As with any diet, please consult your doctor before making changes to your diet.


Serving: 1/4 recipeSugar: 0.1gFiber: 0.5gCalories: 463kcalFat: 38.2gProtein: 45.6gCarbohydrates: 1g
Keyword dry rub chicken wings, Keto dry rub chicken wings, sugar free dry rub chicken wings
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