Fitness / February 9, 2024

Air Fryer BBQ Chicken Wings

Loads of flavor in these low-mess, low-hassle, healthier chicken wings.

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Chicken wings were once considered the “junk cut” of the bird, reserved for making soups, pet foods and the like. They were popular in “ethnic” cuisines such as Chinese or Middle Eastern cooking, and were served in small portions as something “different”. The North American approach of deep frying them by the pound, especially in bars which televised big sporting events, is a more recent phenomenon. In fact, in the wholesale market for wings, the prices increase significantly before the Super Bowl, when a billion wings are eaten by Americans in one day. That’s a lot of wings.

They’re popular for good reason, though – they’re fun to eat, easy to share and finger-lickingly delicious. This recipe brings you that game night wing vibe without breading or deep frying, and there is no flavor compromise here. We have developed this recipe to be a healthier alternative to the ones you might heat up from a box.

Are BBQ Chicken Wings Healthy?

Chicken is a healthy meat. Having said that, wings are not the healthiest cut on the bird – the skin and fat which makes them irresistible also makes them pack a higher calorie punch; we don’t recommend you eat wings every day.

Having said that, home cooked anything is going to healthier than a store-bought equivalent, and the fact that these are done in the air fryer makes them a smart choice if you’re going to indulge in wings. the ingredient list is short and simple, and there are no added colorings, sugars and hydrogenated fats. Measure you serving size and have them, as we have here, with crudités and Greek yogurt, and you’ve got yourself a delicious wing dinner that’s as healthy as wings can be. You can’t ask for more than that.

Depending on the size of the wings, a pound of raw wings usually yields 8-10 pieces, and we recommend that you use that as a guide for your serving size. Skip the fries and onion rings and load your plate with a side of raw veggies for a well balanced meal that’s still fun and a little indulgent. we also recommend that you skip the ranch or blue cheese dip, and make a simple one out of Greek yogurt, which you can season as you wish. More on that below.

It’s also worth noting that larger wings tend to be more juicy and have a higher meat to skin ratio, making them slightly healthier than small wings.

INGREDIENTS

2 pounds chicken wings free-range or organic preferred
1 to 2 tablespoons avocado oil
1 ½ teaspoon salt Himalayan pink
1 teaspoon freshly ground black pepper
1 teaspoon baking powder for crispiness
1 teaspoon smoked paprika
1 teaspoon garlic powder
1 teaspoon onion powder
½ teaspoon ground mustard
¼ teaspoon cayenne pepper optional
¾ cup low-sugar barbecue sauce
Optional pairing: 1 celery stick and a small bowl of Greek yogurt

INSTRUCTIONS

Prepare

If needed, divide wings into drumettes and flats. Use paper towels to pat dry each piece for a crispy finish.

Toss

In a spacious bowl, gently mix the chicken wings with avocado oil.

Season

Prepare a blend of salt, black pepper, baking powder, smoked paprika, garlic powder, onion powder, ground mustard, and a dash of cayenne pepper (optional) in a small dish. Sprinkle this mix over the wings and toss till evenly coated.

Arrange

Lightly glaze the air fryer basket with a nonstick spray. Position the wings in a single layer, cook in batches if needed to avoid overstuffing.

Fry

Air fry the wings for 8-9 minutes before flipping them. Continue cooking for an extra 5-7 minutes until golden.

Glaze

Pull out the wings from the air fryer and slather each piece with BBQ sauce. Return them to the air fryer, let cook for 3-5 more minutes making sure internal temperature hits 165°F.

Finish & Serve

Drizzle additional BBQ sauce, if desired. Complement with crunchy celery sticks and Greek yogurt dip for a healthier alternative to the typical blue cheese or ranch dressing. DEVOUR!

FAQs & Tips

Can I make my own barbecue sauce?

Try mixing two parts low sugar ketchup with one part yellow mustard and adding Worcestershire sauce, low sodium soy sauce, pepper and a little dried rosemary. If you have it, a dash of liquid smoke (which is essentially smoked water) will add a lovely BBQ flavor.

Why are my wings not crispy?

Drying the wings and dusting them evenly is the key for an even, crispy cook.

What should I do with the wing tips?

If you’re cutting the wings up yourself, freeze the wing tips for use next time you make stock. They bring a ton of flavor and are loaded with collagen.

I have to make a lot of wings. Help!

If you have to make a large quantity and can’t work with a single layer, hit the pause button every three or four minutes and give the basket a good shake. You can also work with the single layer method described above and hold them in a 200F oven as you make batches.

How can I make the greek yogurt dip more INTERESTING?

It’s easy to add some zing to your 0% Greek yogurt dip. Try some garlic powder, onion powder, dill, tabasco and pepper. All these additions have virtually no calories and will add a great depth of flavor.

Serving Suggestions

We like to cover at least half the plate with veggies, and limit our wing serving to approximately a pound – usually 8-10 pieces.

Make Ahead and Storage

You can make these wings right up to the saucing stage and hold them for a while to be finished when it’s time for dinner. Leftovers will keep in the fridge for 3-4 days, and will heat well in the microwave. They won’t be quite so crispy on reheating, but they’ll still be delicious!

If you have leftovers that you want to freeze, try freezing them individually on a cookie sheet before putting them in a zipper bag – that way you can pull out as many as you like without them being one big lump.