Baked Chicken Wings
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.
Ingredients
- •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 or large measuring cup, stir together the soy sauce, brown sugar, honey, garlic, and black pepper. Set aside.
- 2To prepare the wings, start by cutting off the wing tip by wiggling your knife edge at the joint “soft spot.” It should separate fairly easily, but if not, put the blade in place, then carefully but firmly hit the top of your knife to apply extra pressure. Repeat at the other wing joint, cutting through the skin to separate the small drumstick from the flat portion of the wing. This joint will require more pressure than the first—again, feel for the “soft spot.”
- 3Place the wings in a zip-top bag, then pour the marinade into the bag and seal it tightly, removing as much air as possible. Squish the marinade around the wings so that all sides are coated. Place the bag in a baking dish, then let the wings marinate in the refrigerator for 12 to 24 hours, turning the wings periodically to redistribute the marinade and keep the chicken evenly coated.
- 4To bake, position a rack in the center position of your oven and preheat to 450°F. Line a large baking sheet with aluminum foil and place a baking rack on top. Lightly coat the rack with cooking spray, then arrange the wings on the rack in a single layer.
- 5Bake for 12 to 18 minutes, until the skin is crispy and dark brown. The wings are done when the skin shrinks away from the ends of the bones, and the wing juices run clear when pierced with a fork. Sprinkle wings with chopped green onions and serve with Greek Yogurt Ranch Dip (optional).
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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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.
