House Rub Roasted Wings

Yesterday I shared with you a Steak Dinner for Two featuring Grass Fed Steak that is on special this weekend at select Whole Foods Markets, and today I am sharing a recipe with you that I have been making for YEARS.

My husband is originally from Columbia, SC and in the Soda City, they LOVE their Buffalo Wings, and my husband is no exception. When we decided to make a serious effort to eat a healthier, real food diet a few years ago, I had to figure out a way to cook wings a better way so we wouldn’t miss them. And when I’m in doubt, I roast. It’s my go-to method of cooking for anything really, and it works great for chicken wings.


This weekend, Air Chilled Buffalo Wings are on Sale at Whole Foods Market Virginia Beach,  so I made sure to grab some! (Check your own local Whole Foods Market for specials, but sometimes they have the same ones.) Usually I pay about $11-12 for a tray of wings, and this weekend with the discount they were only $8 – that’s a great deal! Along with their high standards for humanely raised meats, Whole Foods specifically carries “Air Chilled Chicken” rather than water chilled chicken. Water chilled chicken is the most common method of chilling chicken after processing, but Air Chilling is more sanitary, and makes for juicer chicken with better texture and crispier skin. And crispy skin is almost the whole point to Buffalo Wings, in my humble opinion.

House Rub Roasted Wings

I season these wings with my House Rub, which is a spice blend that I keep on hand in large amounts because it is delicious on EVERYTHING from pork chops, to scallops, to salmon, and especially on chicken. My Rub is even great sprinkled on veggies. These wings have minimal hands on time, and can be prepped and in the oven in 5 minutes if you already have a batch of my House Rub made.

House Rub Roasted Wings


About 30 Air Chilled Chicken Wings
3-4 Tablespoons of Katy’s House Rub
1/3 cup of Avocado Oil, Melted Coconut Oil or Light Olive Oil


  1. Pre-heat the oven to 400. Spread the wings out top side down on a rimmed baking sheet in a single layer. Generously coa
  2. t the underside with half the rub.
  3. Using a pair of tongs, flip the wings over and season the top sides with the remaining rub. Make sure there is space in between the wings, and that they don’t overlap.
  4. Drizzle the oil over the wings, making sure each wing gets a little splash.
  5. Roast in the oven for 45 minutes to an hour, depending on the size of the wings and desired crispy-ness. I like mine really crispy.