Author / Rachel Koo

Prep: 10 min / Cook time: 45 min / Servings: 2

Looking for a little kick? Try these cajun dry rub wings that pack flavor and a little bit of heat! These wings are baked, not fried, quick and easy!


Per Serving.
Calories: 998
Protein: 82 g
Carbohydrates: 14 g
Fat: 66


  • 1 lb chicken drummettes
  • 1 lb chicken wings
  • 1 tbsp olive oil
  • 2 tbsp dried thyme
  • 2 tbsp dried oregano
  • 2 tbsp garlic powder
  • 2 tbsp paprika
  • 1 tbsp onion powder
  • 1 tsp cayenne pepper
  • 2 tsp chili powder
  • 2 tsp salt
  • 1 tsp white pepper


Step 1: Preheat the oven to 450. Prepare the wings while oven is preheating

Step 2: Rinse and pat chicken wings/drummettes dry with a paper towel. Place in a bowel and drizzle olive oil

Step 3: Mix all spices in a bowl and combine with chicken. Toss until fully coated

Step 4:  Line a baking sheet with parchment paper and place wings spaced apart on the tray

Step 5: Bake wings for 30 minutes. Remove from oven to turn wings over and bake for another 10-15 minutes

Step 6: Serve with some fresh veggies and your favourite dip!

Step 7: Have serviettes at the ready, finger lickin’ good!

Perfect Pairings:

This recipe pairs perfectly with our tired and tested nutrition protocols.
Keto Protocol
Bulking Protocol

Alternatively, level-up your nutrition with our one-on-one Nutrition Coaching. Get a bespoke plan tailored to match your specific needs by one of our Power Athlete nutrition ninjas. Hit us up and we will steer you towards your goals.

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Rachel Koo

Rachel has enjoyed sport her entire life and embarked on her coaching career in 2012. Starting as a personal trainer in various gyms, she eventually found CrossFit which lead her to CrossFit Football. In 2015 Rachel completed her CrossFit Football certification which opened up many doors of opportunity within coaching. Since then she has completed Power Athlete Methodology course, earned her Block 1 and put that knowledge into action coaching collegiate level athletes. Throughout the years training, proper nutrition and lifestyle habits have been the pillars in helping her clients and athletes achieve their true potential. Rachel currently working as a performance coach applying the Power Athlete principles with all of her clients.

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