Dry-Rub Chicken Wings: Keto-Friendly Comfort Food

Chicken wings are a tasty, inexpensive, and easy-to-prepare dish, but not all cooking methods are healthy. One way to make low-carb and keto-friendly chicken wings is to use a dry rub. Dry rubs typically contain spices such as salt, pepper, garlic powder, chilli powder, paprika, and oregano, and can be applied directly to the wings before baking in the oven. This method avoids the mess of sauces and the high calories of frying, resulting in crispy wings that are juicy on the inside.

Keto dry rub ingredients and alternatives

A keto-friendly dry rub for chicken wings is a blend of spices and herbs that enhance the flavour of the chicken without the use of moisture or a liquid marinade. The absence of sugar in the dry rub makes it keto-friendly.

Ingredients

A basic keto dry rub consists of:

• Spices: Smoked paprika, garlic powder, onion powder, chili powder, cayenne pepper, black pepper, oregano, and cumin.
• Salt: Sea salt or Himalayan pink salt.
• Sweetener: Some recipes call for a sweetener such as brown sugar or Lakanto Golden Monkfruit sweetener to balance the spice flavours. However, this is optional and can be omitted to keep the carb count low.

Alternatives

You can experiment with different spices and herbs to create your own unique blend. Here are some alternatives to the basic ingredients:

• Spices: Ground chipotle pepper powder, rosemary, thyme, celery seed, or celery salt.
• Salt: Regular table salt or kosher salt can be used instead of sea salt or Himalayan pink salt.
• Sweetener: Erythritol or brown sugar erythritol can be used as a substitute for Lakanto Golden Monkfruit sweetener.

When creating your own dry rub blend, it's important to taste and adjust the spices to your preference. You can also add more or less cayenne pepper to control the spiciness of the rub.

Oven-baking vs air-frying

Dry rub chicken wings are a keto-friendly and gluten-free option for those who want to avoid the mess of sauces. The wings are rubbed with a blend of spices, such as salt, pepper, garlic powder, chili powder, paprika, and oregano, before being cooked. This creates a crispy exterior and juicy interior.

When it comes to cooking methods, you have the option of oven-baking or air-frying. Both techniques will yield delicious results. Here's a detailed comparison of the two:

Oven-Baking:

• Preheat your oven to a temperature between 350°F and 425°F.
• Line a baking sheet with foil and place a baking rack on top.
• Pat the wings dry with paper towels and generously apply the dry rub, ensuring they are fully coated.
• Place the seasoned wings on the baking rack and spray with avocado oil or another neutral oil.
• Bake for 30-40 minutes, flipping the wings halfway through.
• For extra crispness, broil for an additional 2-3 minutes, keeping a close eye to prevent burning.
• The total cook time in the oven is around 40-55 minutes, depending on your desired level of crispness.

Air-Frying:

• Preheat your air fryer to 400°F.
• Pat the wings dry with paper towels and coat them with the dry rub, ensuring an even application.
• Place the wings in a single layer in the air fryer basket. It's important not to overcrowd the basket to allow for proper air circulation.
• Cook the wings for 25 minutes at 360°F.
• Flip the wings over and increase the temperature to 400°F. Cook for an additional 4 minutes.
• The total cook time in the air fryer is around 20-25 minutes, which is significantly faster than oven-baking.

Comparison:

Oven-baking and air-frying will both produce tasty dry rub chicken wings, but there are some key differences to consider:

• Cook Time: Air-frying is much faster than oven-baking, taking less than half the time.
• Crispness: Both methods can achieve a crispy exterior, but air-frying is known for producing an exceptionally crisp skin thanks to the forced circulating hot air.
• Convenience: Air fryers are compact and convenient, but they have limited capacity, so you may need to cook in batches. Ovens, on the other hand, can accommodate larger quantities but may require more cleanup.
• Versatility: Ovens offer more versatility as they can be used for a wider range of cooking techniques and dishes. Air fryers are more specialized but are excellent for quickly cooking crispy foods like chicken wings.

How to store keto dry rub chicken wings

To store keto dry rub chicken wings, first allow the wings to cool to room temperature. Then, place them in an airtight container and store them in the refrigerator for up to 4 days. If you'd like to freeze the wings, place them in a freezer bag or airtight container and store them in the freezer for up to 3 months.

To reheat the wings, you can use the oven, air fryer, or grill. Preheat your chosen appliance to 350-375°F and cook the wings for 10-15 minutes, or until they are heated through. If you're using an air fryer, you may need to cook the wings in batches to ensure even heating.

Keto dry rub chicken wings as part of a keto diet

Chicken wings are a tasty, inexpensive, and easy-to-prepare meal, and they can be made keto-friendly, too! The key is in the preparation and the ingredients used. Here's a detailed guide and recipe for making keto dry rub chicken wings as part of a keto diet.

Firstly, it's important to note that not all dry rub chicken wings are keto-friendly. Traditional dry rubs often contain sugars and flour, which are not keto-compliant. However, by making your own dry rub with keto-friendly ingredients, you can ensure that your chicken wings are suitable for a keto diet.

Benefits of Dry Rub Chicken Wings for Keto

Chicken wings themselves are a great option for keto because they are high in protein and fat while being low in carbohydrates. When prepared with a keto-friendly dry rub, they become an even better option. Here are some benefits of choosing dry rub chicken wings over saucy wings:

• Less Mess: Dry rub wings are less messy than saucy wings, making them a convenient option for keto dieters on the go.
• No Added Sugar: Traditional wing sauces often contain large amounts of sugar, which can kick you out of ketosis. Dry rubs allow you to control the ingredients and avoid added sugars.
• Crispier Texture: The dry rub method helps the chicken skin get crispier in the oven or air fryer, resulting in a more satisfying texture.

Ingredients for Keto Dry Rub Chicken Wings

For the chicken wings:

• Chicken Wings: Look for sectioned chicken wings that come as flats and drumettes. You can also use whole wings, but the cooking time will be longer.
• Olive Oil or Avocado Oil: A small amount of oil is used to coat the wings, ensuring that the dry rub adheres to the skin.

For the keto dry rub:

• Salt: Use kosher salt or regular table salt.
• Chili Powder: Adds a nice kick and flavour to the wings.
• Garlic Powder: Enhances the savoury flavour of the wings.
• Onion Powder: Gives the wings a subtle onion flavour without the moisture of fresh onions.
• Smoked Paprika: Provides a smoky flavour and a beautiful red colour to the wings.
• Cayenne Pepper (optional): If you like your wings spicy, add cayenne pepper to taste.
• Black Pepper: Adds a bit of heat and flavour.
• Ground Cumin: Cumin brings an earthy, warm flavour to the wings.
• Oregano: A fragrant herb that complements the other spices.
• Ground Mustard: This adds a subtle mustard flavour without the liquid of prepared mustard.
• Turmeric: While optional, turmeric can add a bright yellow colour and a hint of earthy flavour.
• Brown Sugar Substitute (optional): If you prefer a touch of sweetness, use a sugar-free brown sweetener like erythritol or monk fruit sweetener.

Preparing the Keto Dry Rub Chicken Wings

• Preheat your oven to 400°F (204°C) or prepare your air fryer.
• Pat the chicken wings dry with paper towels to remove any excess moisture.
• Combine all the dry rub ingredients in a small bowl and mix well.
• Place the wings in a large bowl and drizzle with oil. Toss to coat the wings evenly.
• Sprinkle the dry rub over the wings, using your hands to massage the seasoning into the skin. Ensure each piece is fully coated.
• For oven baking: Place a wire rack over a baking sheet and arrange the wings on the rack, leaving space between each piece. Bake for 30-40 minutes, flipping halfway through, until the wings are crispy.
• For air frying: Place the wings in the air fryer basket in a single layer. Cook at 360°F (182°C) for 25 minutes, flip, then increase the temperature to 400°F (204°C) and cook for an additional 4 minutes.
• Serve the wings hot with optional dipping sauces like ranch or blue cheese dressing.

Storing and Reheating Keto Dry Rub Chicken Wings

These keto dry rub chicken wings can be stored in the refrigerator for up to 4 days. To reheat, use an air fryer or oven to maintain crispness. Avoid reheating in the microwave, as it can make the wings soggy.

Customising Your Keto Dry Rub Chicken Wings

Feel free to customise the dry rub to suit your taste preferences. You can adjust the spice level by adding more or less cayenne pepper. Additionally, if you prefer your wings on the sweeter side, you can increase the amount of brown sugar substitute used. Just be sure to use a keto-friendly sweetener to keep the recipe compliant.

How to reheat keto dry rub chicken wings

Dry rub chicken wings are a delicious keto-friendly treat, but what happens when you have leftovers? Reheating dry rub chicken wings is simple and can be done in the oven, air fryer, or microwave. Here is a detailed guide on how to reheat keto dry rub chicken wings to ensure they stay crispy and flavorful.

Reheating in the Oven:

• Preheat your oven to 375°F (190°C).
• Line a baking sheet with foil or parchment paper.
• Place the wings on the prepared baking sheet, leaving some space between each wing.
• Reheat the wings for 7-10 minutes, or until they are heated through and crispy. Keep an eye on them to ensure they don't burn.

Reheating in an Air Fryer:

• Set your air fryer to 375°F.
• Place the wings in the air fryer basket in a single layer, ensuring they are not overcrowded.
• Reheat for 3-4 minutes, or until crispy and heated through.

Reheating in the Microwave:

• While the microwave is not ideal as it can make the wings soggy, it can be done in a pinch.
• Place the wings on a microwave-safe plate and cover them with a damp paper towel.
• Microwave on medium power for 30-second intervals, checking the wings after each interval, until they are heated through.

And there you have it! Now you can enjoy your leftover keto dry rub chicken wings without sacrificing taste and texture.

Frequently asked questions