Chicken wings are a crowd-pleasing appetizer or snack, but they’re often deep-fried, which isn’t the healthiest way to prepare them.
But don’t worry, you don’t have to give up your favorite party food! This article will show you how to make healthy chicken wings recipes using baking and air frying techniques, so you can still enjoy the taste without the extra fat.
These healthier alternatives let you customize the flavors to your liking and are suitable for various dietary needs. Let’s get cooking!
Crispy baked chicken wings: The oven-baked approach
For wings that are crispier than you thought possible, try baking them in the oven.
How to achieve crispiness in the oven
Here are a few tips to help you get that crispy skin everyone craves:
- Dry, dry, dry. Before you start cooking, use paper towels to dry the chicken wings as thoroughly as possible. Removing surface moisture is the first step to achieving crispy skin.
- Baking powder is your friend. A little bit of baking powder can dry out the skin and help it crisp up.
- Bake on a rack. If you have a wire rack, set it over a baking sheet to allow air to circulate around the wings as they bake. If you don’t have a rack, coat the baking sheet with olive oil to keep the wings from sticking.
Recipe and cooking instructions
Preheat your oven to 400°F (200°C). Bake the wings for 45 to 55 minutes, turning them over about halfway through.
Toss the wings with baking powder, salt, and any other spices you like.
After baking, consider tossing the wings in a sugar-free Buffalo sauce for extra flavor.
Air fryer chicken wings: quick, easy, and healthy
Air fryers have made it easier than ever to enjoy crispy, flavorful chicken wings at home, without all the fat and mess of deep frying.
Benefits of air frying
Air frying is a healthier way to cook because it uses way less oil than deep frying. That means the food you cook in an air fryer typically has less fat and fewer calories.
Air fryers also cook food faster than regular ovens, and they’re easy to clean.
Air fryer recipe and tips
To make air fryer chicken wings, you’ll need:
- Chicken wings
- Baking powder
- Garlic powder
- Salt
- Smoked paprika
- Black pepper
- Avocado oil
Pat the chicken wings dry, then toss them with baking powder and spices. Put them in a single layer in the air fryer basket, making sure not to overcrowd them. Cook at 380°F for about 25 minutes, turning them halfway through.
For extra crispiness, make sure the wings are completely dry before you season them. If you have a lot of wings, cook them in batches to avoid overcrowding.
The parboiling method: A hybrid approach
Parboiling is a technique in which you briefly cook the chicken wings in boiling water before you bake them.
Parboiling helps render some of the fat, dries the skin, and sets the wings up to get crispier in the oven.
Parboiling and baking instructions
- Parboil the wings for about 7 minutes.
- Thoroughly dry the wings after parboiling.
- Bake at a high temperature (around 450°F) to get the skin nice and crispy.
- After baking, toss the wings in your favorite sugar-free sauce — buffalo, barbeque, or a spicy dry rub.
Conclusion
Whether you bake them in the oven, crisp them in the air fryer, or parboil them before baking, there are lots of ways to make healthy chicken wings right at home.
These methods reduce the fat content and let you control the flavors and ingredients, making them easy to adapt to different diets and preferences.
So, try one of these recipes, experiment with your favorite seasonings and sauces, and enjoy some chicken wings without sacrificing your health goals!