Healthy Chicken Wings

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

• Baking tray
• Parchment paper or foil
• Mixing bowls
• Tongs
• Measuring spoons

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

More Healthy Recipes

1. Baked Oatmeal Chocolate Chip
2. Banana Bread Recipe with No Butter
3. Pickled White Onions Recipe

Recipe

Juliana Crimi, RD, MHSc

Healthy Chicken Wings

Looking for a crispy, flavorful chicken wing recipe without the need for frying? These Dry Rub Baked 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 favorite sauce, they’re guaranteed to be a hit!

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 40 minutes mins

Total Time 1 hour hr

Course: dinner, lunch

Ingredients Equipment Method Notes

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

Equipment

• Baking tray
• Parchment paper or foil
• Mixing bowls
• Tongs
• Measuring spoons

Method

 

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. Coat with Olive Oil: Drizzle 2 tablespoon of olive oil over the wings and toss to coat evenly.
3. Make the Dry Rub: In a small bowl, mix all the dry rub spices together until well combined.
4. Season the Wings: Sprinkle the dry rub over the wings and toss until each piece is well coated.
5. Arrange on a Baking Tray: Spread the wings out in a single layer on the prepared tray, making sure they aren’t touching.
6. Bake: Place in the preheated oven and bake for 40 minutes, flipping the wings halfway through (after 20 minutes) to ensure even crisping.
7. 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.