Easy Crispy Baked Wings + Homemade Creamy Dip: Low Carb, High Protein, Diabetes-Safe

Super Bowl? Still skipping the game. But turning my kitchen into a no-spike, high-protein wing party for two? That’s non-negotiable.

These crispy oven wings are pure from-scratch goodness—no fryer, no hidden carbs, no insulin drama. I pat the wings dry, toss in some olive oil and my own miniscule-carb spice blend (recipe below) and let the oven do the work . 50 minutes later – crispy, golden and juicy. High protein, super satisfying, and they won’t send your glucose on a rollercoaster.

The star sidekick? My homemade low-carb cream cheese drip. Rich, garlicky, tangy, made with cream cheese and sour cream as the main players. Zero added sugars , zero fillers. Creamy heaven that stays firmly in the “doesn’t spike insulin” zone.

So here we are: couch mode, dim lights, endless napkins, pants optional (but we chose pants anyway) wings vanishing while I ignore whatever’s on TV. Because the best part? Zero guilt, zero spikes, all flavor—and I’m feeling great!

Scratch-made, diabetes-friendly wings for the win.

Recipe for Crispy Oven Wings

What you need:

  • 18 wings (because that’s the amount in the pack)
  • 1 tablespoon olive oil
  • Dry rub– garlic herb mix, ginger, thyme, paprika, salt, black pepper, cayenne pepper (optional), about 1 teaspoon of each or modify according to your taste. Omit what you wish.

What to do:

  • Wash wings then pat dry.
  • In a dry bowl, add the oil and dry rub.( Use according to taste)
  • Line a baking tray with foil or parchment (or skip this step if you love scrubbing drips)
  • Place a wire rack on the paper and lay the wings, 9 on each tray. Don’t crowd the tray as the heat needs to circulate evenly to crisp the wings. (I use wire racks for cooling bread  to allow for heat distribution under the wings.)
  • Pre-heat the oven to 425F and bake for 40-50 minutes. Turn at halfway point.  (I say 40-50 minutes as ovens vary, and the size of the wings may vary too. Check carefully during the last few minutes.)
Tip:use a quality parchment paper so it doesn’t burn – I use the Kirkland brand from Costco. I also use Himalayan pink salt.

Recipe for Creamy, Low-Carb Dip

What you need:

  • 4 tablespoons cream cheese, softened
  • 3 tablespoons low fat sour cream
  • 1 teaspoon freshly minced garlic
  • Cayenne pepper to tase – optional for you

What to do

Mix all ingredients in a bowl. Enjoy

Do you plan to try these recipes? Drop your comments below.

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