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.
Ingredients
- •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
- 1Make the spice rub. In a large bowl, stir together the lemon zest, salt, paprika, garlic powder, onion powder, cayenne, and black pepper. Set aside 1 teaspoon of the lemon pepper seasoning for the sauce.
- 2Pat the chicken wings dry with paper towels. Add them to the bowl with the lemon pepper seasoning and toss until evenly coated.
- 3Make the sauce. In a small bowl, whisk together the mayonnaise, yogurt, honey, mustard, lemon zest, lemon juice, hot sauce, garlic, black pepper, and the reserved 1 teaspoon spice mix until smooth. Scoop out ½ cup of the sauce, add it to the bowl with the wings, and toss until all the chicken is evenly coated.
- 4Heat a grill or grill pan to medium heat and oil the grates or pan with vegetable oil. Add the wings and cook, flipping occasionally, until the skin is golden brown and the internal temperature reaches 165°F on an instant-read thermometer, 15 to 20 minutes.
- 5Transfer the wings to a platter and sprinkle with the Parmesan and parsley, if desired. Add more black pepper to taste. Serve with the remaining lemon pepper sauce alongside 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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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.
