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.
Ingredients
- •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
- 1Place one rack in the center of the oven and one in the upper third. Preheat the oven to 450°F. Line a large baking sheet with aluminum foil. Lightly coat the rack with nonstick spray. Set a large mixing bowl on the counter.
- 2With a paper towel, pat the wings dry. Trim off the wing tips and separate the drumette from the flat part of the wing: Start by cutting off the wing tip by wiggling your knife edge at the joint “soft spot.” It should separate fairly easily, but if not, put the blade in place, then carefully but firmly hit the top of your knife to apply extra pressure. Discard the trimmed tip. Cut the wing again, this time at the second wing joint, slicing down through the skin to separate the small drumstick (drumette) from the flat portion of the wing. Again, feel for the “soft spot” and wiggle your knife as needed. Place the divided wings in the mixing bowl as you go.
- 3Top the wings with the canola oil, honey, and 2 teaspoons lemon pepper seasoning. Stir to coat, then arrange the wings in a single layer on the prepared baking sheet. Bake for 12 to 18 minutes, until the wings are cooked through. The skin will start to shrink away from the ends of the bones, and the wing juices will run clear when pierced with a fork.
- 4Move the pan to the upper third of the oven and turn the oven to broil. Broil for 2 to 3 minutes, until the wings darken and crisp a bit more. Do not walk away to make sure the wings do not burn.
- 5While the wings bake, in a small, microwave-safe bowl, melt the butter. Add the wings to a large bowl, then top with the melted butter, lemon juice, black pepper, and remaining 1 1/2 teaspoons lemon pepper. Stir to coat. Transfer the wings to a serving plate and sprinkle with chopped green onions. Enjoy hot.
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
AI Swap Engine
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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.
