Keto Dry Rub Wings
Crispy oven-baked chicken wings coated in a smoky, savory homemade spice rub with zero breading. At just 1.2g net carbs per serving and ready in 55 minutes, these crackly, juicy wings are the ultimate keto game-day snack with no fryer required.
Head of Nutrition · June 18, 2026
Nutrition per serving
Per serving · makes 4. Values are estimates; brands vary.
These oven-baked dry rub wings deliver all the crackly, smoky crunch of fried wings without a drop of oil in a fryer or a single carb of breading. A simple baking powder trick gives the skin that signature crisp, making them a perfect keto snack for game day or any night.
Ingredients
- 2 lbs chicken wings (split into flats and drumettes, tips removed)
- 1 tbsp baking powder (aluminum-free)
- 1 tbsp avocado oil
- 2 tsp smoked paprika
- 1.5 tsp garlic powder
- 1 tsp onion powder
- 1 tsp kosher salt
- 1 tsp ground black pepper
- 0.5 tsp ground cumin
- 0.5 tsp cayenne pepper (adjust to taste)
- 0.5 tsp dried oregano
Instructions
- 1
Preheat oven to 425°F (220°C). Set a wire rack over a foil-lined baking sheet and lightly grease the rack.
- 2
Pat the wings completely dry with paper towels — dryness is what gives them crackly skin. Place in a large bowl.
- 3
In a small bowl, whisk together the baking powder, smoked paprika, garlic powder, onion powder, salt, pepper, cumin, cayenne, and oregano.
- 4
Drizzle the wings with avocado oil and toss to coat, then sprinkle over the dry rub and toss again until every wing is evenly coated.
- 5
Arrange wings skin-side up in a single layer on the rack, leaving space between each. Bake 20 minutes.
- 6
Flip the wings and bake another 18–20 minutes, until deeply golden and crisp. Rest 5 minutes before serving.
Tips & notes
- The baking powder (not baking soda) raises the skin's pH so it browns and crisps like fried wings — don't skip it, and use aluminum-free to avoid any metallic taste.
- Store leftovers in an airtight container in the fridge up to 3 days. Reheat in a 400°F oven or air fryer for 6–8 minutes to bring back the crunch; microwaving makes them soggy.
- For extra heat, double the cayenne or add 0.25 tsp chipotle powder to the rub. Serve with ranch or blue cheese dip (check labels for added sugar).
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Frequently asked questions
- How many carbs are in keto dry rub wings?
- Each serving has just 1.2g net carbs, along with 412 calories, 31g protein, and 30g fat. This recipe makes 4 servings from 2 lbs of wings, so the whole batch totals under 5g net carbs.
- Why do you put baking powder on keto wings?
- Baking powder raises the pH of the chicken skin, which helps it brown faster and crisp up in the oven — giving you a fried-wing texture without any high-carb breading or deep frying. Be sure to use aluminum-free baking powder, not baking soda.
- Can I make these dry rub wings in an air fryer?
- Yes. Air fry the seasoned wings at 380°F for about 12 minutes, flip, then increase to 400°F for another 8–10 minutes until crisp. Work in batches so the wings aren't crowded, which keeps them from steaming.
