Garlic-Rubbed Baked Chicken Wings

From honey-glazed to buffalo-ranch, from parmesan to Asian, there are hundreds of ways to make chicken wings, and your sauce or spice combinations are practically endless. Chicken wings really are, the gift that keeps on giving (unless you’re a vegan or vegetarian…).

One can typically find a wing special happening in most bars and restaurants on any given night, in any given town. Cedar Rapids, where I currently live (yes ‘currently’ – I want to move…) is the second largest city in Iowa, and has a population of around 150,000 if you count the smaller surrounding communities. It’s a place that keeps on growing and it’s fun to see my community grow! (PS: I love my city; my reasons for potentially moving have nothing to do with how I feel about my community).

With a city of 150,000+ people, the dining options are endless! I actually had a friend do a wing challenge with a group of her friends; they literally picked out a place with a wing special each night of the week and went there to try the wings. Needless to say she was really tired of wings after the week, and hadn’t even scratched the surface of where one could go in Cedar Rapids for discount wings.

Often the dilemma with eating out is that you’re going to consume way more calories and fat than if you made the same meal at home. You have be a conscientious orderer, or go-to a restaurant that you know uses healthier ingredients. Chicken wings are a prime example of a type of food that can tack on the calories and fat FAST if you’re not looking. From the type of sauce you choose to whether the wing is baked versus fried, wings are always delicious, but can greatly vary on the health scale.

When I decided to make wings at home I thought I would try a spiced rubbed version and dip my wings in sauce on the side. I’m a big fan of sauces on the side, then adding what you want; you’ll usually find you don’t need as much when you do this. And of course I was going to bake them; I don’t even own a deep fat fryer; or want one.

What I found with doing a spice rub is that each bite you take of your wing, you still get all of the wonderful flavors of your baked-in spices, along with a bit of sauce your choosing. The flavors popped so much more using this method, as opposed to drowning them in a sauce.

And if you’re a fan of garlic than you’re going to like this spice rub. If it was in my spice drawer and it had garlic in it, I added it. I also love the taste of onion powder so that was a great way to cut into the overwhelming garlic flavor for balance, and the red pepper flakes gave the wings just a fun bit of kick.

For my sauce I did a combination of my favorite hot sauce – Frank’s (see below), and my favorite store-bought dressing brand, Bolthouse Farms; I used their Yogurt Ranch, although I wouldn’t hesitate to use their blue cheese dressing either.

And a side note: I discovered you can buy Frank’s on Amazon for only $2.09! That is way cheaper than in a store! And if you have Amazon Prime (and seriously if you don’t, jump on that bandwagon), it’s free 2-day shipping. I put a link to this fantastically priced Frank’s below, and I’m pretty sure I’ll be switching to Amazon to get my hot sauce from here on out.

COMMENT BELOW: Do you prefer your wing sauce on the side or your wings already tossed in sauce?

Chicken Wings 2


Chicken Wings



Serves 8 wings

Garlic Rubbed Baked Chicken Wings

10 minPrep Time

50 minCook Time

1 hrTotal Time

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  • One 3 lbs. bag of frozen chicken wings, thawed (approximately 32 wings)
  • 1 tbsp. pepper
  • 1 tbsp. garlic salt
  • 1 tbsp. garlic powder
  • 1 tbsp. minced garlic
  • 1 tbsp.onion powder
  • 1 tbsp. red pepper flakes
  • 1/2 c. almond flour
  • Sauce of your choice


  1. Preheat your oven to 425 degrees.
  2. Coat a baking sheet with cooking spray (you can line your sheet with aluminum foil and coat with cooking spray to help with cleanup).
  3. In a medium bowl, combine all of your spices and flour.
  4. Coat each wing with spaces and place on your baking sheet, making sure the wings don't touch.
  5. Bake for 30 minutes, then flip.
  6. Bake for another 20 minutes or until crispy.
  7. Serve with your favorite sauce and enjoy!
Recipe Type: Party Food


  • Low carb/Atkins


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