PF
Close-up of a gourmet fish dish served with lemon, creamy sauce, and herbs.
Stovetop~35 minComplexity

Lemon Pepper Wings

These Lemon Pepper Wings deliver 13g protein and 175 calories per serving — a lower-calorie appetizer or snack option for macro-conscious lifters. Quick-preps 12 servings on the stovetop, making them efficient for meal prep portioning or pre-training fuel. Fits easily into most calorie targets while maintaining consistent protein density across your day.

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Ingredients

12 servings
  • Chicken Wingettes Or Drumettes(907g)
  • Canola oil(30g)
  • Honey(15g)
  • Lemon pepper seasoning blend(18g)
  • Unsalted Butter(30g)
  • Lemon Juice, Fresh(30g)
  • ¼ teaspoon ground black pepper
  • Chopped green onion (for garnish)

Instructions

  1. 1Pat the chicken wingettes and drumettes dry with paper towels. Trim off the wing tips at the joint and discard; separate the drumettes from the flats by cutting at the second joint—feel for the soft spot and wiggle the knife to separate cleanly.
  2. 2Heat the canola oil in a large skillet or Dutch oven over medium-high heat for 1–2 minutes until shimmering. Working in batches to avoid crowding, add the wings and cook 8–10 minutes, stirring occasionally, until golden brown on all sides and the internal temperature reaches 165°F.
  3. 3Once all wings are cooked, return them to the skillet over low heat. Add the honey and lemon pepper seasoning, stirring constantly for 1–2 minutes until the wings are evenly coated.
  4. 4Add the butter and fresh lemon juice to the skillet, stirring gently for 1–2 minutes until the butter is melted and the glaze clings to the wings.
  5. 5Divide the wings evenly into 3–4 airtight meal prep containers while hot, distributing the glaze equally among them.
  6. 6Allow the containers to cool to room temperature, then seal and refrigerate. The wings will keep for up to 4 days and can be reheated gently in a skillet over low heat or in a 350°F oven for 5–7 minutes until warmed through.

Nutrition — Per Serving

175

calories

13g

protein

14g

fat

Carbohydrates
2g
Saturated fat
2.9g
Sodium
64 mg
Dietary fiber
0.2g

12 servings per batch · ~86g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Lemon Pepper Wings have per serving?

Each serving contains 13g of protein and 175 calories with 14g fat and 2g carbs. This is a low-calorie, protein-dense appetizer option for snacking between meals.

How long does Lemon Pepper Wings take to prep?

This recipe has quick prep time and yields 12 servings, making it highly efficient for batch-prepping snacks or appetizers. You're spreading minimal active time across a large number of portions.

Is Lemon Pepper Wings good for fat loss?

At 175 calories and 13g protein per serving, this appetizer works well for fat loss phases when you need low-calorie, high-volume snacking options. The 12-serving batch size lets you portion-control throughout the week without repeat cooking.

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