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My family and I love chicken wings! And I’m willing to bet there’s at least one chicken wing recipe that you and your family love as well.  We didn’t let our low carb/keto diet slow down our wing consumption…and neither should you! 

Get ready! Once you see how easy and tasty this recipe is, it’ll be a regular in your recipe rotation. 

When I started eating low carb I quickly started to notice my favourite chicken wings recipes were not keto friendly (really? Honey garlic isn’t keto approved lol), so it was important for me to find something that tastes really great without all the sugar or batter. 

This recipe is great because you can eat it as a meal with salad or some kind of vegetables on the side, or make a big batch to share. These Wings also keep really well in the fridge which means they’re a great batch cook choice. and let’s not forget the dip!  I love dipping these spiced wings  in tzatziki sauce (I buy mine from Costco. Make sure to check the label and make sure that it’s low carb / keto friendly).  Feel free to pair these Wings with your favourite dip,  make sure it’s low on carbs/sugar, high fat and delicious.

This Cajun style seasoning rub it’s super easy to put together and it’s made with a lot of common ingredients you would find in your pantry  or your local grocery store. I personally have a well-stocked pantry which makes preparing my low carb/keto meals super easy because I have a lot of my herbs and spices on hand. I’ll be putting together a really good comprehensive  keto Pantry guide that will make meal prep I breeze.

Nutritional Highlights

I’m a total nutrition nerd so I had to throw in some nutritional benefits from this meal.  Tastes great and healthy! That’s what i’m talking about!

Warming spices- The use of warming spices in this recipe not only adds amazing flavour but has health benefits as well.

Cayenne Pepper 

  1. Contains capsaicin which may boost your basal metabolic rate and the burning of fat for energy (lipid oxidation). Super relevant for people following a low carb/keto diet, since you want your body to burn fat for energy!
  2. Capsaicin may aid/stimulate/enhance digestion 
  3. Capsaicin has a stimulating effect on the mucous membrane of nose and sinuses. This effect stimulates blood flow through the membranes and causes mucus secretions to become thinner and more liquid.  Meaning it is beneficial in combating the common cold or sinus infection. (Murray M, Pizzorno L, Pizzorno J (2005) Healing Foods. Atria Books, NY, NY) 

Chicken –  Chicken is a great source of lean protein and super versatile.

Mix + Match

I mainly use this spice mix to make chicken wings, but this mix could be used in a variety of ways. You could try seasoning shrimp, salmon, firm white fish and beef with this cajun mix for a little extra kick.


  • 2 lbs chicken wings
  • 1 tablespoons ground paprika
  • 1 tablespoons ground smoked paprika  
  • 1 tablespoon ground cayenne pepper – surprisingly not overly spicy, but adjust to your preference
  • 1 tablespoon onion powder
  • 1 tsp garlic powder
  • 2 teaspoons salt
  • ½ teaspoon ground black pepper
  • ½ teaspoon dried thyme
  • ½ teaspoon dried oregano
  • ½ teaspoon dried basil


  1. Preheat the oven to 400 F
  2. Combine all the seasoning in a bowl and mix well.  Set aside.
  3. Add chicken wings to a large mixing bowl and pat dry (Don’t skip this step! Dry chicken skin takes on the seasoning better and becomes crispier in the oven)
  4. Sprinkle ⅓ of seasoning mix on to the wings and toss with a spoon. Repeat this step until the seasoning is done and the wings are well coated.
  5. Arrange chicken wings on a parchment lined baking sheet and put in the oven.
  6. Bake for 20 mins, then flip the wings. Return to the oven for approx 20 mins (keep an eye on them, mine are usually done in 17 mins on the 2nd side).
  7. When finished, remove from the oven and Enjoy!

Please comment and let me know if you tried this recipe! I’d love to hear if you liked it and what cool personalized touches you’ve made 🙂