FREE 5-Ingredient Recipe EBook

• Why You Need My Whole Chicken Wing Recipe
• Ingredients & Substitutions
• How To Bake Whole Chicken Wings
• My Recipe Tips
• Storage Instructions
• Serving Ideas
• More Chicken Wing Recipes
• My Tools For This Recipe
• Baked Whole Chicken Wings (Easy & Crispy!) Recipe card
• Recipe Reviews

These baked whole chicken wings have all the flavor and crispy skin of my baked chicken legs , juicy baked chicken thighs , or even my regular baked chicken wings recipe , but this time I’m using a cut I actually buy less often — and always wonder why that is, when I do. Whole wings are more affordable than separated wingettes and drumettes, and they bake up just as crispy — without breading or a vat of oil. So, here’s your reminder (and mine) to buy them more often. 😉 Grab some pantry staples and make these with me!

Why You Need My Whole Chicken Wing Recipe

• Ultry crispy skin
• Juicy, tender meat
• Simple, flavorful spices
• Quick 10-minute prep
• Perfect as an appetizer or healthy dinner

Ingredients & Substitutions

Here I explain the best ingredients for baking whole chicken wings, what each one does in my recipe, and substitution options. For measurements, see the recipe card .

• Whole Chicken Wings – These include the drumette, flat (aka wingette), and tip. You can use the same spices and method for wings and drumettes separately instead of whole wings.
• Seasoning – I use lots of spices, but don’t worry because they are common ones: garlic powder , onion powder , dried basil and oregano , smoked paprika (or regular is fine), cayenne pepper , and of course, sea salt and black pepper. I also add a touch of Besti brown sweetener for a hint of sweetness, but you can easily skip it or use brown sugar if that fits your lifestyle (most of you know it’s not for me, lol).
• Olive Oil – Crisps up the skin and helps the seasonings stick. You can use avocado oil as well.

How To Bake Whole Chicken Wings

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Make the dry rub. In a small bowl, whisk together salt, pepper, onion powder, garlic powder, herbs, brown sugar or Besti Brown (if using), paprika, and cayenne.
2. Dry the wings. Pat the wings dry with a paper towel, which will help them get more crispy.
3. Brush on the oil. Make sure to get both sides of the wings.

1. Season liberally. Sprinkle the homemade spice rub generously on both sides of the wings.
2. Bake until crispy. Place the chicken on a large sheet pan in a single layer (don’t crowd the pan). Bake the whole chicken wings until the skin is crispy and golden brown, and the internal temperature reaches 165 degrees F.

My Recipe Tips

• Dry the skin very well. This is key to getting it crispy.
• Add baking powder for extra crispy skin! It’s not required, but this is the secret ingredient I use for extra crispy air fryer chicken wings , because it helps to dry out the skin so that it gets crisp. If you want to use baking powder for this whole chicken wing recipe as well, simply add 1 teaspoon per pound of wings to the seasoning mixture.
• Don’t crowd the pan. You want spaces between the wings for them to crisp up nicely.
• Bake whole chicken wings skin side down first. Obviously both sides have skin, but I mean the “pretty side” down. That way, this side will be up after you flip them, and it’s the side that will get the most crispy.
• How long to bake whole chicken wings? I bake them for 35-40 minutes. The time can vary a bit depending on the size of your wings, so keep an eye on them. You can check the internal temp with a meat thermometer to ensure they reach 165 degrees F, but I find they always hit that temperature anyway by the time the skin crisps up.
• If you need to cook them even faster, use your air fryer instead. They will take about 20 minutes at 400 degrees F, flipping halfway through. I love this option when I forgot to plan far enough ahead.

Storage Instructions

• Store: Reheated wings aren’t quite the same as fresh, but I always save the leftovers if I have them. Cool completely, then keep in an airtight container in the fridge for up to 3-5 days.
• Reheat: Place the wings on a baking sheet and cover with aluminum foil. Bake for 8-10 minutes at 350 degrees F, until warm. For extra crispness, I recommend uncovering halfway through baking.
• Freeze: Keep in the freezer for up to 3 months. Thaw overnight in the refrigerator before reheating.

Serving Ideas

These oven baked whole chicken wings can work as an appetizer or a main dish! I enjoy them all the ways:

• Dipping Sauces – These are flavorful on their own, but I think they’re even better dunked in my blue cheese dressing , buffalo sauce (in my picture above), or ranch dressing .
• Raw Veggies – Wings at restaurants often come with a side of carrots and celery sticks, but I’ve also done a spread of sliced cucumber, radishes, and bell pepper strips.
• Air Fryer Veggie s – While you bake whole chicken wings in the oven, cook up my air fryer eggplant or air fryer brussels sprouts for a vegetable side, or even air fryer french fries for comfort food factor.
• Simple Salads – Creamy cucumber salad or wedge salad are my faves with wings, but for a sweeter pairing, try strawberry spinach salad or pear salad .

More Chicken Wing Recipes

Like I said, I buy wings and drumettes separately more often, so my other chicken wing recipes use those! But, you can definitely use any of these seasonings and to turn them into whole chicken wing recipes.

My Tools For This Recipe

• Basting Brush – Perfect for evenly coating wings in oil.
• Baking Sheet – Warp resistant, with a corrugated surface for even crisping.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 3 lb Whole chicken wings ▢
• 3 tbsp Olive oil (or avocado oil) ▢
• 2 tsp Sea salt ▢
• 1 tsp Black pepper ▢
• 1 tsp Onion powder ▢
• 1 tsp Garlic powder ▢
• 1/2 tsp Dried basil ▢
• 1/2 tsp Dried oregano ▢
• 1 tsp Brown sugar (optional; I used Besti Brown Sugar Substitute ) ▢
• 1 tsp Smoked paprika ▢
• 1/2 tsp Cayenne pepper ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 450 degrees F (232 degrees C).
2. In a small bowl, whisk together the salt, pepper, onion powder, garlic powder, herbs, brown sweetener or sugar, paprika, and cayenne.
3. Pat both sides of the whole chicken wings dry with a paper towel, then brush both sides with oil and season wings generously on both sides with spice mixture.
4. Place the wings on a baking sheet and bake for 35-40 minutes , flipping halfway through, until skin is crispy and golden brown. The internal temperature of the wings should reach 165 degrees F (74 degrees C).

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size : 2-3 whole chicken wings, or 1/6 entire recipe

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Crispy Baked Whole Chicken Wings

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Baked Whole Chicken Wings (Easy & Crispy!)

This baked whole chicken wings recipe uses a simple homemade spice rub and bakes up super crispy. Just 10 minutes to prep!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/whole-chicken-wings/

Ingredients

• 3 lb Whole chicken wings
• 3 tbsp Olive oil (or avocado oil)
• 2 tsp Sea salt
• 1 tsp Black pepper
• 1 tsp Onion powder
• 1 tsp Garlic powder
• 1/2 tsp Dried basil
• 1/2 tsp Dried oregano
• 1 tsp Brown sugar (optional; I used Besti Brown Sugar Substitute )
• 1 tsp Smoked paprika
• 1/2 tsp Cayenne pepper

Instructions

1. Preheat the oven to 450 degrees F (232 degrees C).
2. In a small bowl, whisk together the salt, pepper, onion powder, garlic powder, herbs, brown sweetener or sugar, paprika, and cayenne.
3. Pat both sides of the whole chicken wings dry with a paper towel, then brush both sides with oil and season wings generously on both sides with spice mixture.
4. Place the wings on a baking sheet and bake for 35-40 minutes , flipping halfway through, until skin is crispy and golden brown. The internal temperature of the wings should reach 165 degrees F (74 degrees C).

Maya’s Recipe Notes

Serving size : 2-3 whole chicken wings, or 1/6 entire recipe

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)