3 Healthy Chicken-Wing Recipes

Everyone knows that, when it comes to chicken, wings are the best. Treat your palate by delving into these 3 unique varieties.

Chicken wings are a staple food. From parties and gatherings, to tail gates and the Super Bowl, they're the go-to meaty option when you're looking for delicious, protein-rich finger food. But there's more out there than the mild and spicy varieties. Venture into the depths of deliciousness with these three must-try wing recipes!

Fit Men Cook 3 Easy Wing Recipes for Chicken or Cauliflower
Watch the video - 3:36



1

Savory "Cold Brew" Wings

Nothing says party time like a serving of good-ol wings. These coffee-inspired nuggets turn tradition on its head. The combination of coffee beans, cayenne, and smoked paprika will give you that extra kick, while the addition of cinnamon and coconut sugar add a touch of sweetness.



Ingredients

Drummettes (with fat and skin trimmed) 4 lbs.


Coffee beans 1/3 cup


Smoked paprika 2 tbsp


Cayenne 1 tsp


Cinnamon 1 tbsp


Coconut sugar 1-1/2 tbsp


Extra-virgin olive oil 2 tbsp


Lime for garnish


Sea salt crystals for garnish



Directions
  1. Set oven to 420 degrees F.
  2. Trim excess fat and large pieces of skin from the drummettes or wings using a sharp knife or food scissors. This is important to reduce the amount of calories—just be careful not to cut the protein. You can cut the calories of each chicken wing by up to 15 calories! So, imagine if you eat 10 wings—that's 150 fat calories you saved!
  3. Add the ingredients for the rub into a food processor. Blend until it becomes a fine powder with a few coarse pieces of coffee grounds.
  4. Place about a pound of the wings in a large bowl, and add a heaping tablespoon of the rub mixture to the bowl. Add a few pinches of sea salt and pepper and 1/2 tablespoon of olive oil. Mix it all together. Repeat until all of the wings have been coated.
  5. Place the wings on a baking rack (recommended) or a nonstick baking sheet.
  6. Bake in the oven for about 35 minutes at 420 degrees F. Keep in mind that cooking times may vary depending on the amount of chicken.


Nutrition Facts
Serving size: 1 wing
Recipe yields: 16 servings
Amount per serving
Calories 133
Total Fat5 g
Total Carbs1 g
Protein17 g
2

Golden Mustard Wings (With a Lil' Curry)

Add an extra element to honey-mustard chicken with these wings. The addition of turmeric and curry powder will give them a flavor-packed taste and bright-yellow hue that people can't help but gravitate toward.



Ingredients

Drummettes (with fat and skin trimmed) 3 lbs.


Coconut oil 1 tbsp


Apple cider vinegar 1 tbsp


Garlic 1 tsp


Turmeric 1/2 tsp


Curry powder 1 tsp


Raw honey 1/4 cup


Fresh parsley, chopped for garnish


Lemon for garnish



Directions
  1. Set oven to 420 degrees F.
  2. Trim excess fat and large pieces of skin from the drummettes or wings using a sharp knife or food scissors. This is important to reduce the amount of calories—just be careful not to cut the protein. You can cut the calories of each chicken wing by up to 15 calories! So, imagine if you eat 10 wings—that's 150 fat calories you saved!
  3. Place the wings in a bowl, add a few pinches of sea salt and pepper, and mix together.
  4. Place the wings on a baking rack (recommended) or a nonstick baking sheet. Before placing the wings in the oven, spray them with olive oil so that the outside gets somewhat crispy while baking.
  5. Bake in the oven for about 35 minutes at 420 degrees F. Keep in mind that cooking times may vary depending on the amount of chicken.
  6. Set a nonstick or cast-iron skillet on medium-high heat and add the coconut oil. Once it has melted, toss in all of the ingredients for the sauce. Stir it together with a spatula, and bring it a simmer.
  7. Once it has simmered for about 2 minutes, remove the skillet from the heat and allow the sauce to thicken.
  8. Place about a pound of the wings in a large bowl and add a few tablespoons of the sauce from the bowl. Toss the wings in the sauce until all of them are fully coated. A little sauce goes a long way, so don't overdo it! Repeat until all the wings have been covered.


Nutrition Facts
Serving size: 1 wing
Recipe yields: 12 wings
Amount per serving
Calories 153
Total Fat4 g
Total Carbs6 g
Protein17 g
3

Tangy Balsamic Glaze Wings

Bring the punch of balsamic glaze to life with this sweet recipe. When combined with the tartness of the lime and garnished with the fresh taste of chopped green onions, it's a clear win-win. Prefer a spicy kick? Add a sprinkling of chili powder to take things up a notch.



Ingredients

Drummettes (with fat and skin trimmed) 4 lbs.


Balsamic glaze 1/3 cup


Chili powder 1 tsp (optional)


Lime juice 1/2 lime


Fresh green onion, chopped for garnish


Lime for garnish


Sea salt crystals for garnish (optional)



Directions
  1. Set oven to 420 degrees F.
  2. Trim excess fat and large pieces of skin from the drummettes or wings using a sharp knife or food scissors. This is important to reduce the amount of calories—just be careful not to cut the protein. You can cut the calories of each chicken wing by up to 15 calories! So, imagine if you eat 10 wings—that's 150 fat calories you saved!
  3. Place the wings in a bowl, add a few pinches of sea salt and pepper and mix together.
  4. Place the wings on a baking rack (recommended) or a nonstick baking sheet. Before placing the wings in the oven, spray them with olive oil so that the outside gets somewhat crispy while baking.
  5. Bake in the oven for about 35 minutes at 420 degrees F. Keep in mind that cooking times may vary depending on the amount of chicken.
  6. Mix together the ingredients for the sauce in a glass bowl. Before tossing the baked wings in the sauce, heat the sauce in the microwave for about 1 minute.
  7. Place about a pound of the wings in a large bowl and add a few tablespoons of the sauce of the bowl. Toss the wings in the sauce until all of them are fully coated. A little sauce goes a long way so don't overdo it! Repeat until all the wings have been covered.


Nutrition Facts
Serving size: 1 wing
Recipe yields: 8 servings
Amount per serving
Calories 140
Total Fat3 g
Total Carbs7 g
Protein17.5 g