Looking for a crispy, flavourful chicken wing recipe without the need for frying? These Healthy Chicken Wings are coated in a blend of smoky spices and baked until golden and crispy.
Whether you enjoy them as-is or toss them in your favourite sauce, they’re guaranteed to be a family hit!
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Why You’ll Love This Recipe
- Crispy & Flavourful: The perfect balance of smoky and savoury
- Healthier than Fried Wings: Baked instead of deep-fried
- Easy to Make: Simple steps and no fancy equipment required
- Customizable: Enjoy them with dry rub only or add your favourite sauces
Why Use a Dry Rub?
A dry rub adds deep flavour without the need for excess oil or breading. The combination of smoked paprika, cumin, thyme, and other spices creates a bold, smoky taste that enhances the natural flavours of the chicken wings.
Healthy Chicken Wings
Ingredients
Wings:
- 2 lbs chicken wings
- 2 tablespoon olive oil
Dry Rub:
- 1 tablespoon paprika
- 1 tablespoon smoked paprika
- 2 teaspoon garlic powder
- 2 teaspoon onion powder
- 1 ½ teaspoon salt
- 1 teaspoon oregano
- 1 teaspoon cumin
- 1 teaspoon thyme leaves
Serving:
- Celery sticks
- Carrot sticks
- Dipping sauces: Ranch or blue cheese
- Sauce options: BBQ, buffalo, buffalo honey, BBQ honey
Directions
1. Preheat the Oven: Set your oven to 400°F (200°C). Line a baking tray with parchment paper or foil for easy cleanup.
2. Prep the Chicken Wings: Pat the chicken wings dry using a paper towel to remove excess moisture (this helps with crispiness). Place them in a large bowl.
3. Coat with Olive Oil: Drizzle 2 tablespoon of olive oil over the wings and toss to coat evenly.
4. Make the Dry Rub: In a small bowl, mix all the dry rub spices together until well combined.
5. Season the Wings: Sprinkle the dry rub over the wings and toss until each piece is well coated.
6. Arrange on a Baking Tray: Spread the wings out in a single layer on the prepared tray, making sure they aren’t touching.
7. Bake: Place in the preheated oven and bake for 40 minutes, flipping the wings halfway through (after 20 minutes) to ensure even crisping.
8. Serve: Enjoy as-is or toss in your favourite sauce before serving. Serve with celery, carrot sticks, and dipping sauces on the side.
Storage
- Fridge: Store leftover wings in an airtight container in the fridge for up to 4 days.
- Reheating Tip: Reheat in an oven or air fryer to maintain crispiness.
Equipment
Tips for Delicious Baked Wings
- Pat the wings dry before seasoning – This helps them get crispy in the oven.
- Use a wire rack on your baking sheet – Allows for air circulation, making the wings crispier.
- Don’t overcrowd the tray – Give the wings space to cook evenly.
- Want extra crispiness? Broil for the last 2-3 minutes.
Substitutions, Variations, and Dietary Adjustments
- Make it spicy: Add cayenne pepper or chili powder to the dry rub.
- Use an air fryer: Cook at 375°F for 25 minutes, shaking the basket halfway through.
- Different flavours: Try tossing in different sauces like teriyaki, lemon pepper, or honey mustard.
FAQs: Healthy Chicken Wings
Yes, but thaw them completely and pat dry before seasoning and baking.
Bake at high heat, use a wire rack, and pat them dry before adding seasoning. Broil for final 1-2 minutes.
Absolutely! Just adjust the cooking time—bake for about 45-50 minutes. You may also need to adjust seasoning!
More Healthy Recipes
Recipe
Healthy Chicken Wings
Equipment
- Baking tray
- Parchment paper or foil
- Mixing bowls
- Tongs
- Measuring spoons
Ingredients
For the Wings:
- 2 lbs Chicken wings
- 2 tablespoon Olive oil
Dry Rub:
- 1 tablespoon Paprika
- 1 tablespoon Smoked paprika
- 2 teaspoon Garlic powder
- 2 teaspoon Onion powder
- 1 ½ teaspoon Salt
- 1 teaspoon Oregano
- 1 teaspoon Cumin
- 1 teaspoon Thyme leaves
For Serving:
- Celery sticks
- Carrot sticks
- Dipping sauces ranch, blue cheese
- Sauce options bbq, buffalo, honey bbq
Instructions
- Preheat the Oven: Set your oven to 400°F (200°C). Line a baking tray with parchment paper or foil for easy cleanup.
- Coat with Olive Oil: Drizzle 2 tablespoon of olive oil over the wings and toss to coat evenly.
- Make the Dry Rub: In a small bowl, mix all the dry rub spices together until well combined.
- Season the Wings: Sprinkle the dry rub over the wings and toss until each piece is well coated.
- Arrange on a Baking Tray: Spread the wings out in a single layer on the prepared tray, making sure they aren’t touching.
- Bake: Place in the preheated oven and bake for 40 minutes, flipping the wings halfway through (after 20 minutes) to ensure even crisping.
- Serve: Enjoy as-is or toss in your favorite sauce before serving. Serve with celery, carrot sticks, and dipping sauces on the side.
Notes
Storage
- Fridge: Store leftover wings in an airtight container in the fridge for up to 4 days.
- Freezer: Freeze cooked wings in a sealed bag for up to 3 months. Reheat in the oven at 375°F until heated through.
- Reheating Tip: Reheat in an oven or air fryer to maintain crispiness.
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