High Protein Crispy Wings
These high-protein crispy chicken wings are a lighter, healthier way to indulge without sacrificing flavor or crunch. The secret to their perfectly crispy skin is a mix of cornstarch (or potato starch) and baking powder in the seasoning blend. To boost the protein even further, pair them with one of three creamy Greek yogurt–based sauces: a tangy buffalo, a classic ranch, and a bold Sichuan garlic parmesan.
Cook time: 45 min (Prep: 20 min)
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Ingredients
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Chicken Wings
Buffalo Sauce
Ranch Sauce
Sichuan Garlic Parmesan
Directions
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- Preheat oven to 425°F (220°C) while you prepare the chicken wings.
- Add the chicken wings to a large mixing bowl, then add all the spices. Mix thoroughly until all the wings are evenly coated with craggly bits. The more evenly coated they are the better the crisp.
- 2 lb chicken wings (908 g)
- 1 tsp smoked paprika (2 g)
- 2 tsp garlic powder (5.6 g)
- ½ tsp cayenne (0.80 g)
- ½ tsp white pepper powder (1.2 g)
- ½ tsp black pepper (0.70 g)
- 1 tsp kosher salt (5.5 g)
- 1 tbsp baking powder (11 g)
- 2 tbsp cornstarch (21 g)
- 6 tbsp neutral oil (90 g)(or beef tallow)
- Place the wings on a wire rack, and cook in the oven for about 20 minutes.
- Flip the wings and cook for another 15 to 30 minutes until crisp and golden.
- While the chicken is cooking prepare your 3 sauces.
- To prepare the buffalo sauce, add all the ingredients to a mixing bowl.
- 1 cup greek yogurt (255 g)(240 g)
- ¼ cup hot sauce (60 g)(frank's hot sauce)
- 1 tbsp white distilled vinegar (15 g)
- ¼ tsp garlic powder (0.70 g)
- ⅛ tsp kosher salt (0.70 g)
- 1 pinch black pepper (0.10 g)
- 1 cup greek yogurt (255 g)
- To prepare the ranch sauce, add all the ingredients to another mixing bowl.
- 1 cup greek yogurt (255 g)
- 1 tsp garlic powder (2.8 g)
- 1 tsp onion powder (3 g)
- 1 tsp dill, chopped (1 g)
- 1 tsp parsley, finely chopped (1 g)
- 2 tsp lemon juice (10 g)
- ¼ tsp kosher salt (1.4 g)
- ¼ tsp black pepper, ground (0.40 g)
- To prepare the sichuan garlic parmesan sauce, add all the ingredients to another mixing bowl.
- 1 cup greek yogurt (255 g)
- ¼ cup parmesan cheese (25 g)
- 2 clove garlic (6 g)
- 2 tsp extra virgin olive oil (10 g)
- 1 tbsp parsley, finely chopped (3 g)
- ⅛ tsp kosher salt (0.70 g)(Parmesan is salty, so start small)
- ¼ tsp black pepper, ground (0.40 g)
- 1 tbsp chili oil (15 g)
- Once the chicken is done cooking, serve with your sauces and enjoy!