THM Recipes

Chicken Wings, Baked Crispy & Sugar Free (For Realz!) THM-S

Secrets you don’t want to miss!

We love chicken wings. We also love being healthy. It took me years to be able to make a recipe that could do both, but here we are today. These chicken wings are baked in the oven (or you could use your smoker), and I teach you how to make a sugar-free rub that is second to none.

You will not believe how easy it is to have the best of both worlds: crispy, tasty and easy on your blood sugar. Enjoy!


Chicken Wing Rub

Serves 24 Wings

1/2 c. Erythritol

1 Tb. Molasses

1 Tb. Chili powder

1 Tb. Paprika

1 Tb. Ground cumin

1/4 tsp. Cayenne pepper

2 Tb. Garlic powder

1 Tb. Ground mustard

2 Tbl. Salt

1 Tbl. Ground black pepper

3/4 c. Grape seed oil



Set 3 sheet pans on the counter. Lay parchment paper on each, and set a cooling rack on top of every one. Spray racks and trays with coconut oil.

Place chicken wings in a large bowl and coat with grapeseed oil. If you don’t like handling the meat, brush it on with your kitchen basting brushes.

Set oil coated chicken on sheet pans.

In another large bowl, mix all seasonings until evenly distributed. Sprinkle over chicken until fully coated and used up.

Place in oven at 425 degrees for 45 minutes or until chicken is fully cooked.


Crank the broiler for the last few minutes if you like them super crispy.

Even my toughest critic, hubby born and raised in Western New York, home of The Original Chicken Wing, could not deny that these wings were the best.

I dare you to try them for yourself and see. I wouldn’t be surprised if you prefer these to the fried restaurant kind. You can eat as many as you like guilt free and never feel sick afterwards. That’s a win-win-win in my book.

And then you can say “Winner winner chicken dinner.” And it’s legit.


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