Fitness / April 8, 2023

The Crispiest Baked Chicken Wings

Whether as a snack for the big game or an appetizer for a big meal, these Crispy Baked Chicken Wings are sure to please. Baked not fried, and with an Asian twist, they are a healthy, zesty alternative to traditional pub grub.

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Wings are addictive. I know it. You know it. You can’t order one wing. You order them by the pound. And before you know it, you’ve ordered several pounds and risk entering a chicken wing coma. The problem — apart from the obvious wing-induced state of unconsciousness — is that deep-fried wings are not great for you. This is why I needed to devise my own recipe that replaces the fryer with the oven. I also went one step further and concocted an Asian marinade full of low-calorie ingredients with their own health benefits. Guilt-free? Not completely. But pretty darn close!

Why You Will Love this Recipe

The wings are tender and juicy, with an Asian twist, being marinated in a blend of soy sauce, lime juice, and ginger.
They are perfect for a party snack or appetizer. Serve them for the big game when you have guests over or for the family before the main meal.
They are full of flavor. The fresh cilantro and citrus it gives a fresh and zesty note to your meal.

Is this healthy?

Chicken wings are rich in protein and Vitamin B.
The wings in this recipe are oven baked, rather than deep fried, which makes this recipe a healthier version of a dish that, let’s face it, isn’t known for being diet friendly.
Both sesame oil and avocado oil are high in monounsaturated and polyunsaturated fats. These are good fats and contribute to a healthy heart.
The seasoning/toppings, like the black pepper, chili powder, sesame seeds, and ginger, are all low-fat, low-calorie ways to enrich the taste of the wings
Though it features brown sugar, the amount is minimal — a far cry from other wings recipes that use a lot more sugar or high-fructose corn syrup.

INGREDIENTS

1 lb chicken wings, halved at joints
1 handful cilantro, chopped
1 tbsp brown sugar
1 tbsp fresh lime juice
2 tbsp soy sauce
1 tbsp white sesame seeds
1 tbsp sesame oil or avocado oil
½ tsp chili powder
1 tbsp fresh ginger, chopped
pinch of black pepper

INSTRUCTIONS

Prep

In a bowl combine the soy sauce, brown sugar, chili powder, sesame oil, ½ tbsp of white sesame seeds, and chopped ginger. Mix well. Place the chicken wings in a bowl and mix with the marinade. Allow them to marinate for at least 1 hour. While the chicken wings are marinating, preheat your oven to 400°F.

Bake

Remove the chicken wings from the marinade and place on a wire rack. Bake the chicken wings for 25 minutes until crispy and browned.

Serve

Serve the chicken wings with lime wedges, garnish with some white sesame seeds, and top with chopped cilantro.

Variations

I’ve featured chicken wings on the site many times before. With each, I tried to either cater them to a certain palette or a certain diet. Here are some of my favorites.

Crispy Lemon Pepper Chicken Wings – They are not only light and zesty, they’re very versatile. These wings can be enjoyed as an appetizer, snack, or as part of a meal.

Air Fryer Chicken Wings – Yes, wings can be made in the air fryer. Healthy and quick, they are the perfect solution to those midweek meals.

Pineapple 5 Spice Paleo Whole30 Chicken Wings – These sticky slow-cooker wings are similar to this recipe as they are bursting with Asian flavor! You’d never know they’re a healthier, gluten-free appetizer!

Tandoori Crispy Baked Chicken Wings – These crispy baked chicken wings are marinated in Tandoori spices for a little Indian kick. They use Greek yogurt and are a healthier appetizer option.

Homemade Peppercorn Ranch Salad Dressing – If you prefer to have the flavor come from the dipping sauce, make this peppercorn ranch dressing. It’s incredibly easy and much healthier than store-bought versions.

FAQs

Do I have to marinate the chicken wings first?

I highly recommend marinating the chicken wings first because it will give them much more flavor. Also marinating your wings will make them juicier and more tender.

How do I know when my chicken wings are cooked?

When the chicken wings reach an internal temperature of 165°F, they are done. To be sure, use a meat thermometer.

What if I can’t find sesame oil in the market?

You can replace sesame oil with avocado oil. Both are healthy options. If you can’t find either of them, use regular vegetable oil. Keep in mind that the flavor will change once you replace sesame oil.

what is a healthy alternative to brown sugar?

Options include stevia (much sweeter than brown sugar so you’ll need less of it), erythritol or xylitol (both would use a 1:1 ratio), monk fruit sweetener, applesauce, or coconut sugar. Needless to say, these last ones will alter the taste of the wings somewhat.

How to Store Crispy Baked Chicken Wings

Let the wings cool completely. Line an airtight container with paper towels; this will absorb excess moisture and keep the wings nice and crispy. Put the wings in the container as a single layer. If you need to store more on top, use a piece of parchment paper to separate them and keep them from sticking to each other. You can keep them in the fridge for up to 4 days. To reheat (presumably, you want them to be as crispy as possible), put them in the oven for 10-15 minutes at 350°F.

You can also freeze the wings. Put them on a baking sheet atop some parchment paper and flash freeze them until they’re solid (this prevents them from sticking together when you store them). Transfer them to a freezer-safe bag or airtight container. Thaw them in the fridge overnight before reheating them.