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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!
by Jillian Beck Jan 30, 2013

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

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)


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About The Author

Jillian Beck
VIEW AUTHOR PAGE

Jillian has been associated with Bodybuilding.com for the past four years and has found her passion in the fitness industry.

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ReKonstruction

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ReKonstruction

This is exactly what I needed, you just can't watch the Superbowl without wings!!

Article Rated:
10
Jan 30, 2013 6:37pm | report
snunior

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snunior

hell ya i love wings

Jan 30, 2013 9:42pm | report
LordWolF

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LordWolF

nomm nomm nomm, i can taste that right now

Jan 31, 2013 5:32am | report
joe_discus57

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joe_discus57

can't I just have my cheat meal fall on Superbowl Sunday?? ha.. actually sound pretty good

Jan 31, 2013 5:44am | report
mikeg1987

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mikeg1987

OMG, I'm eating all of these! they look so **** good.

Jan 31, 2013 9:17am | report
Thai_Clinch

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Thai_Clinch

always do the franks red hot baked wings for football games. so killer, you dont even need dressings.

Jan 31, 2013 1:07pm | report
OU82MUCH

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OU82MUCH

I have been using a Philips AirFryer to cook my wings for about 1 year now. Right now my two favorite recipes are dry rub curry mix and kung pao chicken wings. Both are amazing.

My gf bought me the Philips AirFryer for valentines 2012. I think it's about $150, but if you are serious about cooking chicken wings, I can not speak more highly about this thing. It's almost as awesome as when I first got my NUWave oven awhile back.

Jan 31, 2013 6:57pm | report
caseyatthebat1

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caseyatthebat1

I grill instead of broiling and they taste awesome. Baked boneless wings are awesome too.

Jan 31, 2013 7:44pm | report
Jezza84

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Jezza84

The top recipe looks absolutely fantastic. Unfortunately I will be working when the Superbowl is on, but will definately use these. Great article.

Feb 1, 2013 6:55am | report
bobbiadams

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bobbiadams

THANKS!!!

Feb 1, 2013 12:34pm | report
Firenze82

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Firenze82

Each one of theese recipes looks so tasty!

Feb 1, 2013 12:37pm | report
Lewhite90

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Lewhite90

I wouldnt go splenda mix. If anything i would use Stevia. Better for you.

Feb 1, 2013 12:41pm | report
BigSmash

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BigSmash

PERFECT TIMING BB!!! I'm gonna make the brown sugar spice chicken and keep the teriyaki recipe on stash for next time I make some chicken.

Article Rated:
10
Feb 1, 2013 1:11pm | report
fcortez9

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fcortez9

I will cook this tomorrow. ^_^

Feb 1, 2013 4:00pm | report
em3

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em3

These look amazing, my only wonder is how in the world you came up with a 4 to 1 Protein to Fat ratio.

Chicken Wings uncooked are barely 2 to 1.

Feb 1, 2013 11:07pm | report
stephenlatsha

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stephenlatsha

awesome cant wait to try the teriyaki

Feb 2, 2013 5:59pm | report
seedsower207

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seedsower207

Switched the wings for breast tenders. Yum Yum.

Feb 3, 2013 3:51am | report
SummerMancilla

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SummerMancilla

YES!!!! My favorite meal that I have been avoiding for too long, now a healthier kind. THANK YOU!

Feb 3, 2013 2:23pm | report
vikasfitnesshub

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vikasfitnesshub

feeling hungry...!!!

Feb 5, 2013 5:31am | report
Showing 1 - 18 of 18 Comments

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