These Healthy Chicken Wings are a guilt-free way to enjoy a family favorite. They taste great and require no sacrifice. Both kids and adults love these Oven Baked Chicken Wings!
If you were to ask my boys what Mom’s #1 rule is, they would both answer “Stay little.”
(While rolling their eyes.)
I may be slightly obnoxious with it, but I’ve been teasing them for years that they weren’t doing a good job following my rule because they were growing so fast.
(Confession: I used to whisper “stay little” in their ears as they slept when they were tiny.)
As much as I miss my crazy little boys, the truth is that I very much adore where they are right now. It is so amazing to be able to sit down and have a great conversation with them about something meaningful.
They melt my heart with hugs that make me aware that all too soon, I will be looking up to them. (Edit - this has already happened. Alex is 5"6' and Christian is 5'8". )
Perhaps my favorite thing about them being older is that they are so fun to hang out with.
I love taking them out for pizza and going to amusement parks with them, but one of my favorite things in the world to do is to stay home and snuggle up for a movie.
These photos were taken January 2017. It is hard for me to accept how much they have grown since then.
I like to keep the menu simple when the boys and I have a movie night. (Or afternoon!)
Something like these Healthy Chicken Wings, a veggie platter, and dips.
I've always thought of Chicken Wings as unhealthy bar food. Don't get me wrong - I love them, they just aren't something that I would have likely ever made at home if it weren't for the boys.
But the boys - they love them.
So a Mama has to find a way to make it happen. Enter these Healthy Baked Chicken Wings.
When you skip the deep-frying, chicken wings can actually be pretty healthy.
I love that I can do all the prep work for these wings ahead of time so that when movie time comes the only thing that I have to do is pop them in the oven.
That means more snuggles for Mom!
My boys are finally at a place where they like heat, but if your family isn't a fan these are good without the Buffalo Sauce. (I've given you some other ideas in the recipe notes, so make sure you check those out.)
Frequently Asked Questions for Healthy Baked Chicken Wings:
- Are Chicken Wings Good For You?
- Yes, when baked or Air Fried, Chicken Wings can be part of a healthy diet. I recommend finding organic, free-range chicken wings if possible. If you are watching your fat intake, feel free to omit the butter in the buffalo sauce or to use another sauce all together.
- Can I make Chicken Wings in my Air Fryer?
- Absolutely! To make Air Fried Chicken Wings, cook at 370 degrees for 30 to 40 minutes.
- Absolutely! To make Air Fried Chicken Wings, cook at 370 degrees for 30 to 40 minutes.
Tools for Making Healthy Chicken Wing Recipes
Healthy Chicken Wings
Healthy Chicken Wing Recipe
Ingredients
- 2 tablespoons avocado oil
- 1 teaspoon sea salt
- 1 teaspoon smoked paprika
- ½ teaspoon fresh ground black pepper
- 2 ½ pounds chicken wings or drumettes
- ½ cup buffalo hot sauce
- 2 tablespoons butter melted (preferably grass-fed)
- 1 tablespoon apple cider vinegar
- ¼ teaspoon cayenne pepper optional
Instructions
- In a small bowl, whisk together oil, salt, paprika and black pepper.
- Place wings or drumettes in a plastic bag and pour marinate over them. Allow to sit for at least 30 minutes.
- Preheat oven to 400 degrees. Line a baking sheet with parchment paper.
- Arrange chicken on baking sheets in a single layer. Bake for 40 minutes, until cooked through.
- Meanwhile, in a small saucepan or small deep skillet, combine buffalo sauce, butter, vinegar and cayenne pepper. Cook over low heat until the butter is melted.
- Transfer wings to a large bowl and toss with sauce. Serve with desired dipping sauce.
Notes
Tips & Tricks for Making Healthy Chicken Wings
- For extra crispy Healthy Chicken Wings, try cooking them in an Air Fryer. To Make Air Fryer Chicken Wings, cook in an Air Fryer preheated to 370 degrees for 30 - 40 minutes.
Healthy Chicken Wing Recipes - Variations
-
- For Healthy Thai Chicken Wings, marinate for two hours in a can of coconut milk with ¼ cup each of gluten-free tamari and rice wine vinegar and 2 tablespoons of honey. For an extra kick add in a Thai chili pepper and 2 teaspoons minced garlic. (Omit Buffalo Sauce)
- For Sweet Heat Chicken Wings, marinade in 2 teaspoons minced garlic, 2 tablespoons honey, 2 teaspoons smoked paprika and 2 tablespoons gluten-free tamari.
- For a different twist, try marinading the wings in buttermilk with a splash of hot sauce added in. The acidity in the buttermilk gives the meat extra moisture. You can marinate in buttermilk for up to 24 hours.
- For Cajun Chicken Wings, marinate in buttermilk and then toss with two teaspoons of Cajun seasoning.
- For Grilled Chicken Wings, use a drip pan and grill over indirect heat. Grill covered for about 30 minutes over medium heat.
Serving Suggestions for Healthy Chicken Wing Recipes
- Keep things simple and serve with raw veggies and dipping sauces. I like Blue Cheese (try this Skinny Blue Cheese Dip), but for more inspiration check out these 17 Sauces for Chicken Wings.
- Blue Cheese Coleslaw
- Rainbow Citrus Slaw
- Gluten Free Macaroni and Cheese
- Skinny Cauliflower Mac & Cheese
- Roasted Sweet Potato Salad
Nutrition
If You Like These Healthy Baked Chicken Wings You May Also Like:
This post was sponsored by Surf's Up.
Emma Oxley
These look great and the ingredients are so much healthier than normal - I love the avocado oil - have to get me some of that. Looks like your boys loved them too! Great idea for game day or movie night alike
Tiffany
The recipe sounds really good. The movie sounds cute, too. I've actually never heard of it.
jenaspacio
Wow! This is something worth the try, I think. My friends and family say I cook the meanest buffalo wings. Would love to explore baking them instead 🙂
Dawn Gibson-Thigpen
yum that chicken looks delish. wow.
Shannon Graham
I love baked wings far more than fried ones.