PF
Juicy grilled chicken wings on skewers, perfect for a barbecue meal.
Grill~30 minComplexity

Grilled Chicken Wings

This Grilled Chicken Wings delivers 61g protein and 771 calories per serving—the highest protein-to-serving ratio of any appetizer in the app. Batch-preps 4 servings on the stovetop in minutes, working as a standalone meal or bulking snack between main courses. Built for athletes in a caloric surplus seeking calorie-dense protein sources without added carbs.

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Ingredients

4 servings
  • Chicken Wingettes Or Drumettes(1361g)
  • Olive oil(45g)

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

  • Soy Sauce, Low Sodium(45g)
  • Garlic powder(10g)
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon ground black pepper
  • Unsalted Butter(60g)
  • Hot Sauce, Frank'S RedHot(80g)
  • Soy Sauce, Low Sodium(8g)
  • Vinegar, White(8g)

Instructions

  1. 1Pat the chicken wingettes and drumettes very dry with paper towels, then transfer to a large bowl.
  2. 2In a small bowl, whisk together the olive oil, low sodium soy sauce, and garlic powder until combined. Pour the marinade over the wings and toss until evenly coated. Cover and refrigerate for at least 4 hours or overnight.
  3. 3Remove the wings from the refrigerator and let them come to room temperature for 15–20 minutes.
  4. 4Heat a large skillet or grill pan over medium-high heat until very hot (about 425°F). Working in batches if needed to avoid crowding, place the wings in the pan and cook for 12–18 minutes, flipping every 4–5 minutes, until the internal temperature reaches 170–180°F and the skin is golden brown and crispy on all sides.
  5. 5While the wings cook, make the sauce: in a small saucepan over medium heat, melt the unsalted butter with the Frank's RedHot Sauce (about 2–3 minutes), whisking frequently. Add the low sodium soy sauce and white vinegar, then whisk until combined. Taste and adjust seasonings as needed. Remove from heat.
  6. 6Transfer the cooked wings to a large bowl and pour the sauce over them, tossing until evenly coated.
  7. 7Divide the wings evenly into 4 airtight containers while still warm, then cool to room temperature before sealing and refrigerating.

Nutrition — Per Serving

771

calories

61g

protein

67g

fat

Carbohydrates
4g
Saturated fat
13.6g
Sodium
1326 mg
Dietary fiber
0.3g

4 servings per batch · ~404g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Grilled Chicken Wings have per serving?

Each serving contains 61g of protein and 771 calories with 67g fat and 4g carbs. This is an extremely high-fat, zero-carb option that prioritizes protein density over balanced macros.

How long does Grilled Chicken Wings take to prep?

This recipe has quick prep time and yields 4 servings, making it efficient for meal prepping high-protein appetizers or snacks throughout the week.

Is Grilled Chicken Wings good for muscle gain?

At 61g protein per serving, chicken wings support muscle gain goals effectively, though the 771 calories and 67g fat make this better suited for caloric surplus phases rather than cutting.

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