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Janet Smith BeBlessed Health and Fitness

Janet Smith BeBlessed Health and Fitness

Wife, Step Parent, Doggie Momma, Shoe Lover, Foodie, Beer Drinker and Transformation Coach who loves her family, friends and Jesus. Life is about balance. Enjoy the ride while taking care of your health. My family and my health are my WHY. The reason why I care about fitness and nutrition. My journey to live a healthy lifestyle has changed my life and it's turned into a passion for helping others change their lives too. Transformation is possible. I believe in YOU!

Best Dry Rub Wings

Posted by Janet Smith on November 21 2016, 19:53pm

Categories: #recipe

Best Dry Rub Wings

These are always a hit in my house and we had them for dinner last night, never any left overs. So, it may not be THE healthiest meal but it's a great alternative to restaurant wings drowned in high calories sauces.

I personally prefer a dry rub on my wings over sauce. My family doesn't, except when I make these wings.  We like it spicy so I up the heat with spices like paprika, cayenne pepper and chili powder but you could back off on those and focus more on the garlic, onion, etc if that's not your style.


1 bag of chicken wings/drumsticks (2-3 lbs)

1 tbsp garlic powder

1 tbsp onion powder

1 tbsp paprika

1 tbsp black pepper

1 tsp cumin

1 tsp chili powder

1 tsp turmeric

1 tsp dried cilantro flakes



Preheat over to 375 degrees.

Combine all spices in a bowl and mix well. Lay out chicken pieces flat on cookie sheet. In order to keep the wings more crisp, I use a silicone draining tray. It allows the chicken to be above the grease. I've also used a cooling rack or something similar. Just place it on your cookie sheet between that and the chicken.

Spread spices evenly over both sides of chicken pieces until coated.

Bake for 15-20 minutes, flip chicken over and bake for another 15 minutes. Then broil for two minutes per side. Serve immediately.

If you're following the portion FIX, one serving would be about 5-6 wings and equal 2 red containers.


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