Crispy Air Fryer Chicken Wings
This Crispy Air Fryer Chicken Wings delivers 40g protein and 460 calories per serving in a format built for quick consumption or portioning. Yields 2 servings with minimal active cooking time, making it ideal for pre-training meals or snacking between larger meals. Covers protein gaps when you need fast-absorbing options without prep friction.
Ingredients
- •Chicken Wingettes Or Drumettes(454g)
- •1 tsp coarse salt** ($0.06)
- •Baking powder(5g)
- •Cornstarch(5g)
- •Garlic powder(3g)
- •Paprika, Smoked(3g)
- •Onion powder(1g)
- •1/8 tsp black pepper ($0.02)
- •Cooking spray (per 1-second spray)(1g)
Instructions
- 1Pat the chicken wings dry with a paper towel. Make sure to get as much moisture off the skin as possible.
- 2Mix 1 teaspoon of salt with 1 teaspoon of baking powder per pound of chicken. Toss the dried chicken wings in this mixture until evenly coated. Place the wings on a rack set over a sheet pan and refrigerate for at least an hour.
- 3Remove the wings from the fridge and pat them dry a second time. Mix the cornstarch, garlic powder, smoked paprika, onion powder, and black pepper called for in the recipe for every pound of chicken. Toss the wings in this mixture until thoroughly coated.
- 4Grease your air fryer basket and preheat it to 300°F. Arrange the wings in a single layer, making sure they do not touch. Cook for 15 minutes.
- 5Flip the wings over, raise the temperature of the air fryer to 450°F, and cook for 10 minutes. Use a meat thermometer to make sure the wings have an internal temperature of 165°F before serving.
Nutrition — Per Serving
460
calories
40g
protein
30g
fat
- Carbohydrates
- 5g
- Saturated fat
- 8.1g
- Sodium
- 391 mg
- Dietary fiber
- 0.8g
2 servings per batch · ~236g each
Macro data sourced from USDA FoodData Central
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How much protein does Crispy Air Fryer Chicken Wings have per serving?
Each serving delivers 40g of protein and 460 calories with 30g fat and 5g carbs. The minimal carbohydrate content and high fat-to-carb ratio make this suitable for lower-carb or ketogenic approaches.
How long does Crispy Air Fryer Chicken Wings take to prep?
Quick prep yields 2 servings per batch using an air fryer, making this a fast cooking method with minimal hands-on time. The 2-serving batch size suits smaller household preps or single training days.
Is Crispy Air Fryer Chicken Wings good for muscle gain?
At 40g protein and 460 calories per serving with virtually zero carbs, this recipe works best as a supplemental protein component rather than a complete meal for muscle gain phases. Pair it with carbohydrate sources to support the full caloric and glycogen needs of muscle-building training.
