Golden-brown chicken wings garnished with fresh herbs, perfect for a tasty meal.

Stovetop~55 minComplexity

Baked Chicken Wings

Name: Baked Chicken Wings
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 4 servings
Cuisine: american
Ingredients: Soy sauce, low sodium; Brown sugar; Honey; Garlic, raw; 1 tablespoon freshly ground black pepper (plus 1 teaspoon); Chicken wingettes or drumettes, raw; Green onion (scallion), raw; Greek yogurt ranch dip, prepared

These Baked Chicken Wings pack 42g protein and 466 calories per serving—a protein-loaded option that works as appetizer or standalone meal. Four servings cook through quickly on the stovetop, making wings a practical choice beyond game day. The bone-in format delivers maximum flavor impact while keeping your macro math straightforward.

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Ingredients

4 servings

•
Soy Sauce, Low Sodium(80g)
•
Brown sugar(15g)
•
Honey(10g)
•
Garlic
•
1 tablespoon freshly ground black pepper (plus 1 teaspoon)
•
Chicken Wingettes Or Drumettes(907g)
•
Green Onion (Scallion)
•
Greek Yogurt Ranch Dip, Prepared
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.

Instructions

1In a mixing bowl, whisk together the soy sauce, brown sugar, honey, and minced fresh garlic until the brown sugar dissolves. Set aside.
2Pat the chicken wingettes and drumettes dry with paper towels. Place them in a large zip-top bag, pour the marinade over them, seal tightly while removing as much air as possible, and massage the bag to coat all sides evenly. Refrigerate for 12–24 hours, turning the bag periodically to keep the wings coated.
3Position a rack in the center of your oven and preheat to 450°F. Line a large baking sheet with aluminum foil, place a baking rack on top, and lightly coat the rack with cooking spray.
4Arrange the marinated wings in a single layer on the prepared rack, spacing them so they don't touch.
5Bake at 450°F for 12–18 minutes, until the skin is crispy and deep brown and shrinks away from the bone ends. Pierce a wing with a fork—juices should run clear and the internal temperature should reach 165°F.
6Remove the wings from the oven and sprinkle generously with chopped green onions while still hot.
7Divide the wings evenly into 4 airtight containers while hot. Cool to room temperature before sealing and refrigerating.
8Serve with Greek Yogurt Ranch Dip on the side or drizzled over the wings.

Nutrition — Per Serving

466

calories

42g

protein

29g

fat

Carbohydrates: 7g
Saturated fat: 8.0g
Sodium: 911 mg
Dietary fiber: 0.1g

4 servings per batch · ~253g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Baked Chicken Wings have per serving?

Each serving delivers 42g of protein and 466 calories with 29g fat and 7g carbs. This is a high-protein, moderate-calorie option with a solid protein-to-calorie ratio.

How long does Baked Chicken Wings take to prep?

Baked Chicken Wings qualifies as quick prep and makes 4 servings in one batch. You can prepare multiple servings for the week without significant time investment on the stovetop.

Is Baked Chicken Wings good for muscle gain?

With 42g protein and 466 calories per serving, wings work well during muscle-building phases when you need high protein with moderate calorie intake. The fat content supports hormonal balance while keeping calories controlled compared to thighs or breasts cooked in oil.