PF
Close-up of seasoned chicken wings with fresh garlic, onions, and greens on a wooden board.
Stovetop~45 minComplexity

Garlic Parmesan Wings

This Garlic Parmesan Wings provides 24g protein and 321 calories per serving — a protein-dense snack or appetizer that fits into restricted calorie targets. Four servings cook quickly on the stovetop, making wings an accessible prep item for consistent protein intake. Use this when you need between-meal protein that doesn't require reheating or extensive setup.

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Ingredients

4 servings
  • Chicken Wingettes Or Drumettes(454g)
  • Garlic powder(3g)
  • Onion powder(5g)
  • 1 teaspoon dried parsley
  • 1 teaspoon kosher salt
  • ½ teaspoon ground black pepper
  • Red pepper flakes(1g)
  • Olive oil(15g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Unsalted Butter(60g)
  • Garlic powder(1g)
  • ¼ teaspoon kosher salt
  • Parmesan Cheese(60g)

    Grated Parmesan — the shelf-stable canister is fine for cooking.

  • Lemon
  • Parsley, Fresh

Instructions

  1. 1Pat the chicken wingettes dry with paper towels, then toss with olive oil, garlic powder, onion powder, red pepper flakes, and salt in a large bowl until evenly coated.
  2. 2Heat a large skillet over medium-high heat for 2 minutes. Working in batches to avoid crowding, cook the wings 12–15 minutes per side, turning occasionally, until golden brown and the internal temperature reaches 165°F.
  3. 3While the wings cook, melt the butter in a small saucepan over low heat, about 2–3 minutes. Add the grated Parmesan and garlic powder, stirring constantly for 1–2 minutes until melted and smooth. Remove from heat and stir in the fresh parsley.
  4. 4Transfer the cooked wings to a large bowl and pour the garlic Parmesan sauce over them. Toss until all wings are evenly coated.
  5. 5Divide the wings evenly into 4 airtight containers while hot, then refrigerate until ready to eat.
  6. 6Zest the lemon directly over each container before serving, or squeeze fresh lemon juice over the wings and garnish with additional Parmesan and fresh parsley.

Nutrition — Per Serving

321

calories

24g

protein

35g

fat

Carbohydrates
4g
Saturated fat
6.8g
Sodium
369 mg
Dietary fiber
0.3g

4 servings per batch · ~150g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Garlic Parmesan Wings have per serving?

Each serving delivers 24g of protein with 321 calories, 35g fat, and only 4g carbs. This macro profile is extremely low-carb, making it ideal for keto-aligned or carb-restricted protocols.

How long does Garlic Parmesan Wings take to prep?

Quick prep recipe batching 4 servings makes this an efficient appetizer or snack option for meal prep. Wings reheat well for grab-and-go protein throughout the week.

Is Garlic Parmesan Wings good for fat loss?

At 321 calories per serving with 24g protein and minimal carbs, these wings fit fat loss phases where you're managing carbohydrate intake strictly. The high fat content supports satiety despite lower total calories.

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