Get Your Free Week Trial Today! | 317-407-4512
BLOG

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!

Other Posts You Might Like

How to journal | Mindset Tips

Listen to any self-help podcast, or read any self-help book, and you’re bound to hear something about how to journal to improve your life. Now, does just starting a journal improve your life? Probably not. What it does is get you in the process of assessing and improving your own thoughts. Journalling can act as … more »

Muscle Recovery: Essential to Your Next Workout

Muscle Recovery: Essential to Your Next Workout Originally published on HVMN by Nate Martins. *all references are at the bottom of this post, and are located in parentheses throughout the article* The moment every athlete wants to avoid. POP! A muscle gives at the gym or on the track, leading to weeks of rehab. Sometimes … more »

WHOOPIE Goal Setting

On a Mindset Thursday video post, we talked about the WHOOPIE goal setting framework which is an elaboration on the WHOOP methodology prescribed in the book Rethinking Positive Thinking. If you care to dive into the psychology behind how these strategies for goal setting work, I recommend grabbing that book on Amazon or your favorite book … more »

The Real Benefit of CrossFit isn’t a Six Pack

Instagram, Facebook, social media in general have turned into a place to flaunt curated pictures, and more or less show off the best sides of our lives. This isn’t a critique or a support of social media as a whole, but rather a look at the real benefit of CrossFit…which is not the brand new … more »

Self Help: Fill Your Own Cup First

This time of year there is a lot of focus on doing more, being more, and making improvements. However, if you’re constantly focusing on more, when do you recover? Just like in fitness, balance in your life is important. If you never recover from working out, you won’t see muscle growth and development. If you’re … more »

How to Look better in the mirror

Admittedly, that title is total click bait. How to look better in the mirror…can anything be more of what you expect from a gym? Probably not. Let me go a different, direction, though, than is expected. “Looking better” (whatever that actually means) doesn’t begin in a gym or in the kitchen – it begins with … more »

Ready to transform your life?