PF
Appetizing plate of grilled chicken wings, crispy fries, and roasted vegetables.
Grill~35 minComplexity

Grilled Lemon Pepper Chicken Wings

This Grilled Lemon Pepper Chicken Wings delivers 45g protein and 644 calories per serving — a high-protein, calorie-dense option for bulking phases. Batch-preps 6 servings in quick time on the stovetop, covering multiple days with one session. Built for lifters in a surplus who need substantial calories and protein from a repeatable source.

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Ingredients

6 servings
  • Chicken Wingettes Or Drumettes(1361g)
  • Vegetable oil
  • Parmesan Cheese(60g)

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

  • Parsley, Fresh
  • Lemon(5g)
  • 2 teaspoons kosher salt
  • Paprika, Smoked(10g)
  • Garlic powder(5g)
  • Onion powder(5g)
  • Cayenne Pepper, Ground(1g)
  • 1 teaspoon freshly cracked black pepper
  • Mayonnaise, Regular(120g)
  • Greek Yogurt (Nonfat)(120g)

    Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.

  • Honey(15g)
  • Mustard, Dijon(15g)

    Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.

  • Lemon(5g)
  • Lemon Juice, Fresh(30g)
  • Hot Sauce, Frank'S RedHot(5g)
  • Garlic
  • ½ teaspoon freshly cracked black pepper

Instructions

  1. 1Pat the chicken wings dry with paper towels and set aside.
  2. 2In a small bowl, whisk together the mayonnaise, nonfat Greek yogurt, honey, Dijon mustard, lemon zest, lemon juice, Frank's RedHot Sauce, fresh garlic, and black pepper until smooth. Set the sauce aside.
  3. 3In a large bowl, stir together the lemon zest, smoked paprika, garlic powder, onion powder, cayenne pepper, and black pepper to make the spice rub.
  4. 4Add the chicken wings to the bowl with the spice rub and toss until evenly coated on all sides.
  5. 5Heat a grill pan over medium-high heat and lightly oil the surface with vegetable oil. Add the wings in a single layer and cook 7–9 minutes per side, flipping occasionally, until the skin is golden brown and the internal temperature reaches 165°F on an instant-read thermometer.
  6. 6Transfer the cooked wings to a large bowl and add ½ cup of the prepared sauce, tossing until all pieces are evenly coated.
  7. 7Divide the wings evenly into 6 airtight containers while still warm. Top each portion with Parmesan and fresh parsley. Store the remaining sauce separately in a sealed container.
  8. 8Refrigerate all containers for up to 4 days. Reheat wings in a 350°F oven for 8–10 minutes until warmed through before serving with the reserved sauce for dipping.

Nutrition — Per Serving

644

calories

45g

protein

47g

fat

Carbohydrates
7g
Saturated fat
12.0g
Sodium
561 mg
Dietary fiber
0.9g

6 servings per batch · ~293g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Grilled Lemon Pepper Chicken Wings have per serving?

Each serving contains 45g of protein and 644 calories with 47g fat and 7g carbs. The high fat content comes from the wing skin, making this a higher-calorie protein source than skinless cuts.

How long does Grilled Lemon Pepper Chicken Wings take to prep?

This quick prep recipe batch-makes 6 servings, allowing you to prepare a full week of protein-rich appetizers or meals in one stovetop session. Wings cook consistently and quickly once temperature is reached.

Is Grilled Lemon Pepper Chicken Wings good for muscle gain?

At 45g protein and 644 calories per serving, this recipe suits muscle-building phases where total calorie and protein intake both need to be elevated. The high fat content supports hormone production alongside the protein for muscle development.

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