Super Bowl Menu Must-Haves: 5 Healthy Chicken Wing Recipes

Chicken wings are to the Super Bowl as bodybuilders are to the dumbbell rack. One can't exist without the other! These healthy recipes are perfect for any football party!

What's a Super Bowl party without chicken wings? They go hand-in-hand with watching football and drinking a cold brew. However, those little fried friends can wreak havoc on your waistline, especially if they're an every-Sunday staple.

Instead of chomping on greasy, fried, fat-full nuggets, try these recipes. They've all been taste-tester approved and have even been touted as better than most wings you can buy in a store. Try these recipes and you'll get your protein, some flavor for you taste buds, and the chance to partake in football tradition. If you must imbibe, pair these with a Miller 55!

1 Teriyaki Wings

These Asian-inspired wings are sticky with sweet and spicy flavor. Warning: you may need wet wipes for these ooey-gooey chicken treats!

Ingredients
Directions
  1. Rinse and pat dry chicken, then trim off visible fat.
  2. Place chicken in a large pot. Fill pot with cold water until chicken is covered by two inches.
  3. Bring water to a boil and boil for 10 minutes.
  4. While chicken is boiling, put remaining ingredients into a large Ziploc bag and shake to mix.
  5. Set broiler to high with the rack about 6 inches from the flame.
  6. Once chicken is done, remove from water and add to Ziploc bag.
  7. Shake until all wings are fully covered with marinade.
  8. Place chicken on a baking sheet and broil for 6 minutes on each side until skin starts to crisp.
  9. Enjoy!
Nutrition Facts
Serving Size 4-5 Wings
Amount per serving
Calories 277
Total Fat10g
Total Carbs1g
Protein43g

Teriyaki Wings PDF (122 KB)

2 Brown Sugar Spice Wings

In my family, I'm famous for my delicious chicken rub recipe. I want to share it with you! The brown sugar and spice are a perfect pairing. These wings are sure to be a crowd favorite.

Ingredients
Directions
  1. Rinse and pat dry chicken, then trim off visible fat.
  2. Place chicken in a large pot. Fill pot with cold water until chicken is covered by two inches.
  3. Bring water to a boil and boil for 10 minutes.
  4. While chicken is boiling, put remaining ingredients in a large Ziploc bag and shake to mix.
  5. Set broiler to high with the rack about 6 inches from the flame.
  6. Once chicken is done, remove from water and add to Ziploc bag.
  7. Shake until all wings are fully covered with marinade.
  8. Place chicken on a baking sheet and broil for 6 minutes on each side until skin starts to crisp.
  9. Enjoy!
Nutrition Facts
Serving Size 4-5 Wings
Amount per serving
Calories 295
Total Fat10g
Total Carbs4g
Protein45g

Brown Sugar Spice Wings PDF (122 KB)

3 Honey Dijon Wings

Who doesn't love a little honey-mustard action? It's especially great on chicken wings! These are surprisingly moist and full of flavor. Use Dijon, stone ground, or course-grain mustard for some added depth of flavor.

Ingredients
  • 2 lbs Chicken Wings and Drumsticks
  • 4 tbsp Dijon Mustard
  • 2 tbsp Honey
  • 1 tbsp Lemon Juice
Directions
  1. Rinse and pat dry chicken, then trim off visible fat.
  2. Place chicken in a large pot. Fill pot with cold water until chicken is covered by two inches.
  3. Bring water to a boil and boil for 10 minutes.
  4. While chicken is boiling, put remaining ingredients in a large Ziploc bag and shake to mix.
  5. Set broiler to high with the rack about 6 inches from the flame.
  6. Once chicken is done, remove from water and add to Ziploc bag.
  7. Shake until all wings are fully covered with marinade.
  8. Place chicken on a baking sheet and broil for 6 minutes on each side until skin starts to crisp.
  9. Enjoy!
Nutrition Facts
Serving Size 4-5 Wings
Amount per serving
Calories 305
Total Fat10g
Total Carbs19g
Protein45g

Honey Dijon Wings PDF (121 KB)

4 Coriander Lime Wings

This is my take on jerk chicken wings. The lime juice adds a bright citrus tone to the Caribbean spices. Careful, they'll get eaten fast!

Ingredients
Directions
  1. Rinse and pat dry chicken, then trim off visible fat.
  2. Place chicken in a large pot. Fill pot with cold water until chicken is covered by two inches.m
  3. Bring water to a boil and boil for 10 minutes.
  4. While chicken is boiling, put remaining ingredients in a large Ziploc bag and shake to mix.
  5. Set broiler to high with the rack about 6 inches from the flame.
  6. Once chicken is done, remove from water and add to Ziploc bag.
  7. Shake until all wings are fully covered with marinade.
  8. Place chicken on a baking sheet and broil for 6 minutes on each side until skin starts to crisp.
  9. Enjoy!
Nutrition Facts
Serving Size 4-5 Wings
Amount per serving
Calories 305
Total Fat10g
Total Carbs10g
Protein45g

Coriander Lime Wings PDF (121 KB)

5 FRANK'S RED HOT WINGS

Make your own traditional hot wings with this recipe. Frank's offers many different flavor variations to its hot sauce, but I went for Franks Original—my personal favorite. It is neon orange and absolutely delicious.

Ingredients
Directions
  1. Rinse and pat dry chicken, then trim off visible fat.
  2. Place chicken in a large pot. Fill pot with cold water until chicken is covered by two inches.
  3. Bring water to a boil and boil for 10 minutes.
  4. Set broiler to high with the rack about 6 inches from the flame.
  5. Once chicken is done, remove from water and place on baking sheet.
  6. Broil chicken for 6 minutes on each side until skin starts to crisp.
  7. In a large bowl, cover chicken with Frank's Hot Sauce.
  8. Serve with celery and Walden Farm's blue cheese dressing.
  9. Enjoy!
Nutrition Facts
Serving Size 4-5 Wings
Amount per serving
Calories 272
Total Fat10g
Total Carbs1g
Protein45g

Frank's Red Hot Wings PDF (71 KB)