The Best Friggin’ Wing Recipe

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

Guys. These wings! My gosh, they are so friggin’ good!

Seriously, everyone LOVES them. They’re such a big hit at parties and other get-togethers, and, bonus, they are SO EASY to make. Making the spice rub is probably the hardest part. Ha! This recipe is definitely going to be a go-to this summer. I can’t even explain how tasty these babies are! You gotta try ’em! 🙂


  • 24 chicken wings

Dry rub

  • 1 tablespoon cayenne (or chili powder)
  • 1 tablespoon of smoked (or regular) paprika
  • 1.5 tablespoons sugar
  • 1.5 tablespoons salt
  • dash of pepper


  • 1/2 cup BBQ sauce
  • 1/4 cup Dijon mustard
  • 2 tablespoons coconut oil, melted
  • 1 tablespoon minced garlic


Preheat oven to 375 degrees F. Wash and dry wings. Prepare dry rub and then rub onto wings. Spread out wings on a baking sheet, covered in tinfoil, and cook for 30 minutes in the oven.

Meanwhile, prepare the sauce in the mixing bowl. When the wings are finished cooking, take them out of the oven and dip each one into the sauce. Then, place each one back on the baking sheet and bake for an additional 5 minutes. Let stand for 5 minutes before serving.

Makes 24 wings



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