Healthy Dry Rub Chicken Wings

Do you love chicken wings but not all of the calories that go with them? I will admit, I never ate chicken wings. They were sticky or breaded and I found them to be gross actually. When my husband mentioned he wished he had wings to eat at home while watching a football game, I went in search of a healthy dry rub chicken wing recipe that was full of flavor, that made the wings crispy and not sticky, so I could enjoy them too.

I found an amazing recipe by Butcher Box that I adjusted just a little to keep the calories low but the flavor high. They are oh so crispy too which I love! With this version of the recipe, you will get deliciously flavored chicken wings without the added calories.

Did you know chicken wings are a great source of protein and are very inexpensive? You can pick up 3 pounds of wings for under $12. Even better, you can get wings delivered from Butcher Box! Mine come every month with my order for FREE! You really can’t beat that!

There are 3 areas I adjust from the original recipe:

1. This recipe does call for cayenne in the wing spice mix as well as in the dipping sauce. I actually leave the cayenne out of the wing spice mix so that my children will eat them as well and add only half of the original recipe cayenne pepper into the dipping sauce. If you like things spicier, definitely add more in.

2. I cut the lemon juice in the dipping sauce from 2 tablespoons to 1 1/2. It gets too tart for me if I add more than that. You may like the extra lemon juice if you are adding in more cayenne pepper to balance it out.

3. I do not coat the wings in butter as the original recipe calls for. I am sure it adds a lot of flavor but with the seasoning and the dipping sauce, I find it has plenty of flavor without the added fat and calories. These wings are plenty crispy without the butter as well.

Right now, Butcher Box is offering Free Wings For Life! You can click HERE to get your free wings delivered every month. It is so nice to have them handy anytime I need them. I pop them in the fridge on a Friday and they are ready for me to cook them up on Sunday.

I hope you enjoy these healthy dry rub chicken wings with tangy dipping sauce! They are a weekend favorite at our house and so easy to make. I always order my Butcher Box wings each month to be sure I am ready for game time!

Print Recipe

Healthy Dry Rub Chicken Wings

Cook Time40 minutes mins

Course: Appetizer

Cuisine: American

Keyword: chicken wings, dry rub wings, football wings, wings

Servings: 4 people

Equipment

• Large baking sheet
• Baking rack
• Tongs
• Wax Paper
• Small mixing bowl for dipping sauce
• Large bowl to toss wings

Ingredients

• 3 lbs chicken wings

Wing Spice Mix

• 2 tbsp garlic powder
• 2 tbsp onion powder
• 2 tbsp paprika
• 2 tbsp salt
• 2 tsp pepper
• 1/2 tsp cayenne pepper optional (I leave out)

Dipping Sauce

• 3/4 cup plain greek yogurt
• 1/4 cup sour cream
• 2 tbsp white vinegar
• 1 1/2 tbsp lemon juice
• 1/8 tsp cayenne pepper
• 1/2 tsp salt
• 1 tbsp WING SPICE MIX

Instructions

• Place wax paper across baking sheet, setting a wire baking rack on the top.
• Mix all wing spice ingredients.
• Place wings in a large bowl. If really wet, pat wings with paper towels to remove some moisture.
• Set aside 1 tbsp of wing spice mix for dipping sauce BEFORE using on wings.
• Pour wing spice mix on the wings and toss to coat.
• Place wings on wire baking rack skin side up and place in fridge for 1 hour. (You can skip this step but this trick makes the wings nice and crispy!)
• Preheat oven to 425 degrees.
• Bake 20 minutes.
• Open oven just a few inches for 10 seconds to let steam out.
• Bake an additional 20 minutes or until internal temperature is 165 degrees.
• Mix all dipping sauce ingredients.
• ENJOY!

Find more quick and easy recipes HERE.