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Healthy Chicken Wing Recipe

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!
Course Appetizer
Cuisine American
Keyword healthy chicken wings, oven baked chicken wings
Prep Time 15 minutes
Cook Time 40 minutes
Marinating Time 30 minutes
Total Time 55 minutes
Servings 8
Calories 227kcal


  • 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


  • 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.


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


Calories: 227kcal | Protein: 14g | Fat: 18g | Saturated Fat: 5g | Cholesterol: 66mg | Sodium: 831mg | Potassium: 125mg | Vitamin A: 350IU | Vitamin C: 0.6mg | Calcium: 9mg | Iron: 0.8mg