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Epic Dry-Rubbed Baked Chicken Wings (Keto|Low Carb|Gluten Free)

Tender, juicy baked chicken wings coated in a mouthwatering homemade dry rub that will have your taste buds singing! Pair it with a creamy Gorgonzola dipping sauce and it's a party hit!

Epic Chicken Wings


EPIC DRY RUB: 1/2 Tbsp ancho chile pepper

1/2 Tbsp smoked paprika

1/2 Tbsp onion powder

1/2 Tbsp kosher salt

3/4 Tbsp light brown sugar, packed (for low-car and keto use Brown Swerve)

3/4 tsp chili powder

3/4 tsp paprika

3/4 tsp cumin

1/2 tsp garlic powder

1/2 tsp cayenne pepper (less if you're worried about the heat level)

1/2 tsp dried mustard powder

1/4 tsp black pepper

1/4 tsp dried oregano

1/4 tsp dried ground thyme


4 lbs chicken wings, thawed completely if using a frozen bag

2 Tbsp refined coconut or avocado oil


1/2 cup mayonnaise

3-6 Tbsp buttermilk

1/4 cup sour cream

2 -3 oz crumbled Gorgonzola cheese

1 clove garlic, grated

1/2 Tbsp lemon juice

1/4 tsp black pepper

1/4 tsp kosher salt



Preheat oven to 400 F degrees.  Line a large baking with 2 sheets

of aluminum foil (or 1 heavy duty sheet).  Top that with an oven safe cooling rack and spray it with non-stick cooking spray and set aside.

Combine all dry rub ingredients in a small mixing bowl, set aside.  In a large mixing bowl, add chicken wings and vegetable oil.  Use a rubber spatula to toss gently to coat.

Sprinkle in about half to 2/3 of the dry rub mixture and use your hands to massage it into all of the chicken wings, coating evenly.  Feel free to use all the dry rub, but for a coating like in the photos, 1/2-2/3 of the mixture does just fine.

Add chicken wings to prepared baking sheet and bake for 45 minutes.


To your food processor or blender, add mayo, buttermilk, sour cream, 1.5 oz of the Gorgonzola cheese, garlic, lemon juice, pepper and salt.  Process until smooth.  

Transfer to serving bowl and stir in remaining Gorgonzola cheese.  Cover with plastic wrap and refrigerate until ready to use.


  • If you’re using frozen wings , make sure they’re completely thawed.

  • Be sure to pat the wings dry with a paper towel.  This helps the oil and rub coat them really well.

  • For the most even cooking (and easy cleanup), line a baking sheet with heavy duty aluminum foil (or two sheets of regular), then top that with and oven safe metal cooling rack (like the one below).  

  • Spray that with non-stick cooking spray and you’re good to add the wings.

  • This rub is insanely flavorful, so make extra and keep it in an airtight container with your other spices.  It’s great on chicken of any kind!

  • The Gorgonzola sauce can be made ahead of time, or while the chicken wings are baking.

Recipe reposted and adapted from The Chunky Chef

#lowcarb #keto #foodie #gameday #recipes #homemade #foodlover #healthylifestyle #lchfdiet #ketoliving #lowcarblife #glutenfree


"We cannot solve the problems we have created with the same thinking that created them."
Albert Einstein
“Our bodies are our gardens – our wills are our gardeners.”
– William Shakespeare

“If you really want to make a friend, go to someone’s house and eat with him… The people who give you their food give you their heart.”
– Cesar Chavez

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