Close-up of BBQ chicken wings garnished with sesame seeds and served with a variety of sauces.

Stovetop~35 minComplexity

Sticky Honey Sesame Chicken Wings

Name: Sticky Honey Sesame Chicken Wings
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 8 servings
Cuisine: asian
Ingredients: Chicken wingettes or drumettes, raw; Soy sauce, low sodium; Kecap manis (sweet soy sauce); Honey; Sesame oil, toasted; Garlic, raw; Honey; Sesame seeds; Lemon wedges to serve

This Sticky Honey Sesame Chicken Wings provides 22g protein and 298 calories per serving — a balanced snack or appetizer for between-meal fueling. Quick-preps 8 servings on the stovetop, making it efficient for batch cooking alongside main dishes. Use it to bridge calorie gaps and maintain steady protein intake during training phases.

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Ingredients

8 servings

•
Chicken Wingettes Or Drumettes(907g)
•
Soy Sauce, Low Sodium(60g)
•
Kecap manis (sweet soy sauce)(30g)
•
Honey(30g)
•
Sesame Oil, Toasted(8g)
•
Garlic(120g)
•
Honey(30g)
•
Sesame seeds(30g)
•
Lemon wedges to serve

Instructions

1Pat the chicken wings dry with paper towels, then arrange them in a large bowl or zip-lock bag.
2In a separate bowl, whisk together the soy sauce, Kecap Manis, honey, sesame oil, and minced garlic until combined. Pour the marinade over the chicken wings and toss to coat evenly. Cover and refrigerate for 1–2 hours (or overnight for stronger flavor).
3Remove the chicken wings from the marinade and transfer the liquid to a small saucepan; set the saucepan aside. Arrange the chicken wings skin side up on a foil-lined baking sheet, spacing them in a single layer.
4Broil the chicken wings at 450°F (230°C) for 8–10 minutes until the skin is golden brown and the edges begin to char.
5Flip the wings and broil for a further 5–8 minutes until golden, sticky, and the internal temperature reaches 165°F (74°C).
6While the wings finish cooking, bring the reserved marinade to a boil over medium-high heat, then simmer for 5–7 minutes until slightly thickened and syrupy.
7Pour the reduced honey sauce over the cooked wings and toss gently to coat. Divide the wings evenly into 8 airtight containers while hot, distributing the sauce equally among them.
8Garnish each portion with sesame seeds before serving or storing.

Nutrition — Per Serving

298

calories

22g

protein

18g

fat

Carbohydrates: 13g
Saturated fat: 4.4g
Sodium: 574 mg
Dietary fiber: 0.9g

8 servings per batch · ~152g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Sticky Honey Sesame Chicken Wings have per serving?

Each serving provides 22g of protein for 298 calories, with 18g fat and 13g carbs. The protein-to-calorie ratio sits in the mid-range, offering flexibility for both cutting and bulking phases.

How long does Sticky Honey Sesame Chicken Wings take to prep?

This recipe is quick prep on the stovetop and yields 8 servings per batch. One cooking session sets you up with multiple meals throughout the week.

Is Sticky Honey Sesame Chicken Wings good for muscle gain?

At 22g protein and 298 calories per serving, these wings work well as a high-protein snack or appetizer during a muscle gain phase. The carbohydrate content supports workout performance and recovery when timed around training.