Blog Nutrition Recipes Healthy Baked Chicken Wings: 5 Ways To Cook, And Tips For Crispy Flourless Chicken Wings

Healthy Baked Chicken Wings: 5 Ways To Cook, And Tips For Crispy Flourless Chicken Wings

Chicken is a popular choice for lean protein; it delivers quite a bit of this muscle-building macronutrient. It also contains healthy fats and essential vitamins and minerals. Though it comes in many cuts, including breasts, thighs, and drumsticks, one of the most versatile chicken cuts is the wing. Not only are chicken wings affordable, but they’re also easy to cook. You can bake, grill, or fry them, and they pair well with a variety of dipping sauces. Plus, they make a great appetizer or main course. Due to their small size and high fat content, chicken wings are often considered unhealthy. However, they can be a part of a healthy diet, especially if you bake or grill them instead of frying them. Additionally, you can skip the calorie-dense sauces and season them with dry rubs or lighter marinades. If you’re looking for a healthier way to enjoy chicken wings, try one of these five recipes.

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1. Salt And Pepper Baked Chicken Wings (5)

Classic salt and pepper is a timeless seasoning combination that works well on chicken wings. This recipe uses both to create a crispy, flavorful wing without any added fat.

Ingredients:

  • 16 oz chicken wings, (6-8 wings, depending on size)
  • 1-2 tsp avocado oil, (a drizzle)
  • ½ tsp salt
  • ½ tsp pepper

Instructions:

  1. Preheat the oven to 425 degrees Fahrenheit.
  2. Pat chicken wings dry with a paper towel. This helps to create a crispy skin.
  3. Place chicken wings on a baking sheet lined with parchment paper or foil.
  4. Drizzle with avocado oil and season with salt and pepper. Toss to coat evenly.
  5. Spread chicken wings out in a single layer on a wire rack over the baking sheet.
  6. Bake for 45 minutes, flipping once halfway through, or until wings are crispy and cooked through.

Nutrition information: Calories: 240 kcal, Carbohydrates: 2g, Protein: 20g, Fat: 17g

This recipe is courtesy of mindovermunch.com

healthy baked chicken wings

2. Ranch Flavored Baked Chicken Wings (5)

These chicken wings are baked with a homemade ranch seasoning, making them a healthier alternative to the deep-fried wings you’ll find at most restaurants. Perfect for game day or a casual get-together, these wings are sure to be a hit.

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Ingredients:

For the chicken wings:

  • 16 oz chicken wings, (6-8 wings, depending on size)
  • 1-2 tsp avocado oil, (a drizzle)
  • 2-3 tsp ranch seasoning mix, (store-bought or homemade)

For the ranch seasoning:

  • 1 tsp dried parsley
  • 1 tsp dried dill
  • ½ tsp freeze-dried chives
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • ½ tsp salt
  • ¼ tsp black pepper

Instructions:

  1. Mix all of the ingredients for the ranch seasoning in a small bowl and set aside.
  2. Preheat the oven to 425 degrees Fahrenheit.
  3. Pat chicken wings dry with a paper towel. This helps to create a crispy skin.
  4. Place chicken wings on a baking wire rack over a baking sheet lined with parchment paper or foil.
  5. Drizzle with avocado oil and season with ranch seasoning mix. Toss to coat evenly.
  6. Spread chicken wings out in a single layer on a wire rack over the baking sheet.
  7. Bake for 45 minutes, flipping once halfway through, or until wings are crispy and cooked through.

Nutritional info: Calories: 250kcal, Carbohydrates: 2g, Protein: 20g, Fat: 17g, Fiber: 0.5g, Sugar: 0.5g

This recipe is courtesy of mindovermunch.com

Read More: The Best White Chicken Chili Crockpot Recipes To Try This Autumn

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3. Crispy Honey Garlic Baked Chicken Wings (3)

Tender on the inside and crispy on the outside, these chicken wings are coated in a sweet and savory honey garlic sauce. They make a great appetizer or main course and can be easily made ahead of time.

Ingredients:

  • 2 pounds chicken wings
  • 2 tablespoons olive oil
  • 1 teaspoon Kosher salt
  • 1 ½ tablespoons cornstarch
  • ¼ teaspoon ground black pepper
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • Honey Garlic Sauce
  • ¼ cup low-sodium soy sauce
  • ½ cup honey or maple syrup
  • ½ cup tomato paste
  • 1 tablespoon toasted sesame seed oil
  • 1 teaspoon garlic powder
  • Optional freshly chopped parsley

Instructions:

  1. Preheat the oven to 425 degrees Fahrenheit.
  2. Pat chicken wings dry with a paper towel and place them in a large bowl.
  3. Add olive oil, salt, cornstarch, pepper, smoked paprika, and garlic powder to the bowl. Toss the ingredients together until the chicken wings are evenly coated.
  4. Spread the chicken wings out on a baking sheet lined with parchment paper or foil.
  5. Bake for 25 minutes, flipping once halfway through.
  6. While the chicken wings are baking, prepare the honey garlic sauce by whisking all of the ingredients together in a small saucepan over low heat.
  7. Once the chicken wings are crispy and cooked through, remove them from the oven and toss in the honey garlic sauce.
  8. Return the chicken wings to the oven and bake for an additional 5-10 minutes, or until the sauce is bubbly and slightly charred around the edges.
  9. Remove from the oven and garnish with freshly chopped parsley, if desired. Serve immediately.
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Nutritional info: Calories: 335kcal, Carbohydrates: 29g, Protein: 17g, Fat: 18g, Saturated Fat: 4g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 9g, Trans Fat: 1g, Cholesterol: 63mg, Sodium: 838mg, Potassium: 296mg, Fiber: 1g, Sugar: 24g, Vitamin A: 396IU, Vitamin C: 3mg, Calcium: 21mg, Iron: 2mg

This recipe is courtesy of healthyfitnessmeals.com

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healthy baked chicken wings

4. Healthy Baked Lemon Pepper Wings (6)

The fresh-tasting lemon in these chicken wings gives them a light and refreshing flavor, while the pepper adds a bit of heat. 

Ingredients:

  • 2 pounds chicken wings – I use organic, pasture-raised
  • 2 tablespoons olive oil or avocado oil – divided
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1 teaspoon dried parsley 
  • 1 tablespoon lemon juice
  • 1 tablespoon lemon zest
  • 2 teaspoons lemon pepper seasoning
  • 2 teaspoons ground black pepper
  • 2 teaspoon honey – optional for a hint of sweetness

Instructions:

  1. Preheat the oven to 425°F (218°C).
  2. Place chicken wings in a large bowl.
  3. Add 1 tablespoon olive oil or avocado oil, salt, garlic powder, onion powder, and dried parsley. Toss well to coat the chicken wings.
  4. Arrange on a wire rack over a foil-lined baking sheet and bake for 25 minutes.
  5. In the meantime, prepare the lemon pepper sauce by adding lemon juice, lemon zest, lemon pepper seasoning, black pepper, and honey to a small bowl. Whisk well to combine.
  6. After 25 minutes, remove chicken wings from the oven and brush with the lemon pepper sauce.
  7. Bake for an additional 10 minutes, or until the sauce is bubbly and slightly charred around the edges.
  8. Remove from the oven and brush with remaining 1 tablespoon olive oil or avocado oil. Serve immediately.
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Nutritional info: Total Fat 5.3g, Saturated Fat 1g, Cholesterol 29.1mg, Sodium 622.8mg, Total Carbohydrate 0.6g, Dietary Fiber 0.2g, Sugars 0.1g, Protein 11.3g, Vitamin A 9.3µg, Vitamin C 2.1mg, Calcium 9.8mg, Iron 0.5mg

This recipe is courtesy of pinchmegood.com

healthy baked chicken wings

5. Classic Paprika Chicken Wings (1)

Keep things simple yet spicy with these classic paprika chicken wings. They make a great appetizer or main course and can be easily customized to your liking.

Ingredients:

  • 2 lb chicken wings
  • 2 tbsp olive oil
  • 1 tsp black pepper freshly ground
  • 1 1/2 tsp teaspoons sea salt
  • 1 1/2 tsp paprika (add more or less as desired)
  • 1 tbsp green onions chopped for garnish

Instructions:

  1. Preheat the oven to 400 F degrees. line a baking sheet with parchment paper and set aside until needed.
  2. To a large bowl add chicken wings, olive oil, black pepper, salt and paprika. Toss everything together until chicken is fully coated with the spices.
  3. Place chicken on the prepared baking sheet and bake for about 25-30 minutes or until golden brown and cooked through.
  4. Remove from the oven, garnish with green onions and serve immediately with your favorite dipping sauce. Enjoy!

Nutritional info: Calories: 440kcal, Protein: 34g, Fat: 33g, Saturated Fat: 9g, Monounsaturated Fat: 3g, Trans Fat: 9g, Cholesterol: 139 mg, Sodium: 132mg, Potassium: 293mg

This recipe is courtesy of primaverakitchen.com

Read More: Is Orange Chicken Healthy? The Truth About This Fan Favorite TakeOut

Are Chicken Wings Healthy?

Chicken wings can be considered healthy, especially when compared to other fried snacks like french fries or mozzarella sticks. They are a good source of protein and contain vitamins and minerals like selenium, phosphorus, and niacin.

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However, chicken wings can be high in calories and fat, so it is important to eat them in moderation. Additionally, the skin on chicken wings is often breaded and/or fried, which can add extra calories and fat.

If you are looking for a healthier option, baked chicken wings are a good choice. You can also remove the skin from chicken wings before cooking them to further reduce the calorie and fat content.

How Many Calories In Chicken Wings?

One chicken wing with skin (34 grams) has 99 calories (2). A skinless chicken wing (28 grams) has 42 calories (4). How many calories are in chicken wings  when cooked depends on how they are prepared. For example, fried chicken wings have more calories than baked chicken wings.

healthy baked chicken wings

Are Chicken Wings Healthy For Weight Loss?

Chicken wings can be part of a healthy weight loss diet. They are a good source of protein, which is essential for weight loss. Protein helps to promote satiety and can help you feel full after eating (7).

However, it is important to remember that chicken wings can be high in fat and calories depending on how they are prepared. If you are trying to lose weight, it is best to eat chicken wings that are baked or grilled, possibly without the skin.

You should also avoid dipping your chicken wings in high-calorie sauces or eating them with a side of french fries. Portion control is also important when trying to lose weight. A serving of chicken wings is typically two to three pieces. Pair them with whole grain and vegetable-based sides to make a complete healthy meal.

Can You Eat Chicken Wings On A Keto Diet?

Yes, you can eat chicken wings on a keto diet. Chicken wings are a good source of protein and fat, which are both essential nutrients on a keto diet. However, it is important to remember that chicken wings can be high in calories.

If you are following a keto diet for weight loss, you should limit your intake of chicken wings or choose a lower-calorie option like grilled chicken wings without the skin. You should also avoid dipping your chicken wings in high-calorie sauces or eating them with a side of french fries.

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How Long Should I Cook Chicken Wings In The Oven For?

Chicken wings should be cooked in the oven for 40-45 minutes at 400 degrees Fahrenheit. However, cooking times may vary depending on the size and type of chicken wing. It is important to cook chicken wings until they are golden brown and cooked through.

You can check to see if they are done by inserting a meat thermometer into the thickest part of the chicken wing. The internal temperature should be at least 165 degrees Fahrenheit.

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How To Make Chicken Wings Crispy?

There are a few different ways to make chicken wings crispy. One way is to coat them in flour before cooking. This will create a barrier that will help to keep the chicken moist on the inside while it cooks.

Cornstarch, baking powder, and baking soda can also be used to make chicken wings crispy. Another way to make chicken wings crispy is to cook them on a wire rack. This will allow the hot air to circulate around the chicken wings and will prevent them from getting soggy. Finally, you can deep fry chicken wings to make them extra crispy, but that will add fat and calories.

The Bottom Line

Contrary to popular belief, chicken wings are not necessarily unhealthy. They can be a good source of protein and contain vitamins and minerals like selenium, phosphorus, and niacin.

However, chicken wings can be high in calories and fat, so it is important to eat them in moderation. Baking or grilling chicken wings and eating them without the skin is the healthiest way to prepare them.

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DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. Baked Chicken Wings Recipe (2021, primaverakitchen.com) 
  2. Chicken, broilers or fryers, wing, meat and skin, cooked, stewed (2019, usda.gov) 
  3. CRISPY OVEN-BAKED HONEY GARLIC CHICKEN WINGS (2022, healthyfitnessmeals.com) 
  4. Fast Foods, Fried Chicken, Wing, meat only, skin and breading removed (2019, usda.gov) 
  5. Healthy Baked Chicken Wings 3 Ways (2022, mindovermunch.com) 
  6. HEALTHY BAKED LEMON PEPPER CHICKEN WINGS (2021, pinchmegood.com) 
  7. Protein-induced satiety: Effects and mechanisms of different proteins (2008, sciencedirect.com)
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