Baked Chicken Wings – Bite Me!

Chicken wings are my go-to junk food when I'm really in the mood for something unhealthy. #treatyoself. But, sadly, they are not the best choice for your macros and overall health. However, if you simply change the method of cooking and watch what you put in the sauce, wings can be a solid, healthy choice. The biggest issue is that wings are classically deep fried in vegetable oil (deep fried means tons of fat, vegetable oil means lots of trans fats - both bad for you) and they are then tossed in an either butter-heavy, sugar-heavy, or both-heavy sauce. These skip all of those problems, and retain all the flavor. In fact, the more I have baked chicken wings, the more I wonder why anyone fries them.

I will say one thing, these take longer than frying does. In order to render out the fat from the chicken and get the skin to be crispy, you have to have some patience and do a couple of steps. Every step is easy, you just have to be willing to take the hour it takes to make these. If you do, you'll be rewarded with a healthy treat everyone will enjoy.

Baked Chicken Wings Ingredients:

  • 2 lbs. chicken wings, divided
  • 1 T Smoked Paprika
  • 1 T Garlic Powder
  • 1/2 T Cayenne Pepper
  • Salt and Pepper to taste
  • 1/2 C Franks Red Hot Sauce
  • 1/4 C Cholula Sauce

Baked Chicken Wings Steps:

  1. Preheat your oven to 400 degrees, and take the chicken out of the fridge. When the oven is hot, pat the chicken wings completely dry with paper towels, and place on a foil lined baking sheet.
  2. Combine all of the spices, and then thoroughly rub the spices all over the chicken wings.
  3. Roast the wings for at least 12 minutes on each side, or until they have rendered most of their fat and are cooked through completely.
  4. Combine the sauces in a large bowl, and when cooked, toss the wings in the sauce. Return the wings to the pan, and place back in the oven. Turn on the broiler, and broil for 5 minutes, or until the sauce begins to caramelize.
  5. Take the wings back out of the oven, toss in the sauce again, and return to the pan, broiled side down. Return the pan to the oven, and broil again.
  6. After the wings are crisped, take them back out of the oven, toss in the sauce one more time, and serve. They are great with a classic veggie boat of carrots and celery!

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