PF
Close-up of crispy chicken wings with fresh vegetables on a wooden board.
Stovetop~30 minComplexity

Garlic Parmesan Wings Recipe

These Garlic Parmesan Wings deliver 66g protein and 785 calories per serving — a substantial protein hit for a stovetop appetizer. Quick-preps 6 servings, making them ideal for pre-workout fuel or a high-protein snack between meals. Stack these into your meal prep rotation when you need concentrated protein without extended cooking time.

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Ingredients

6 servings
  • Garlic powder(15g)
  • Onion powder(15g)
  • Chicken Bouillon, Dry(15g)
  • Paprika, Smoked(8g)
  • Cayenne Pepper, Ground(3g)
  • Chicken Wingettes Or Drumettes(1814g)
  • Baking powder(15g)
  • Unsalted Butter(240g)
  • Garlic powder(10g)
  • Garlic
  • 1/2 tsp salt
  • Parmesan Cheese(240g)

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

  • Parsley, Fresh(60g)

Instructions

  1. 1Pat the chicken wingettes dry with paper towels, then transfer to a large bowl.
  2. 2In a medium bowl, combine the garlic powder, onion powder, chicken bouillon, smoked paprika, cayenne pepper, and baking powder. Whisk until fully combined, then sprinkle over the wings and toss until evenly coated.
  3. 3Arrange the coated wings in a single layer on a large skillet, leaving space between each piece. Cook over medium-high heat for 12–15 minutes, stirring occasionally, until golden brown and the internal temperature reaches 165°F.
  4. 4While the wings cook, melt the butter in a small saucepan over medium heat, then add the fresh garlic and garlic powder. Sauté for 1–2 minutes until fragrant and light golden.
  5. 5Transfer the cooked wings to a large mixing bowl, pour the garlic butter mixture over them, then add the grated Parmesan and fresh parsley. Toss until evenly coated.
  6. 6Divide the wings evenly into 6 airtight containers while still hot, then seal and refrigerate. Reheat in a 350°F oven for 5–7 minutes until warmed through before serving.

Nutrition — Per Serving

785

calories

66g

protein

83g

fat

Carbohydrates
13g
Saturated fat
17.0g
Sodium
1785 mg
Dietary fiber
1.7g

6 servings per batch · ~406g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Garlic Parmesan Wings Recipe have per serving?

Each serving packs 66g of protein with 785 calories — an exceptionally high protein option for serious lifters. Fat content is 83g with 13g carbs, making this a calorie-dense protein source suited for bulk phases.

How long does Garlic Parmesan Wings Recipe take to prep?

Quick prep recipe with 6 servings batched at once gives you multiple high-protein meals ready for the week. Wings are highly reheatable, making them convenient for grab-and-go training nutrition.

Is Garlic Parmesan Wings Recipe good for muscle gain?

At 66g protein and 785 calories per serving, this recipe is built for muscle gain and bulk phases where calorie surplus and protein maximization are priorities. The high fat content supports hormone production alongside the protein load.

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