Sticky Thai Chicken Wings
Sticky Thai Chicken Wings deliver 32g protein and 399 calories per serving — a balanced appetizer or snack that fits easily into macro targets. Quick stovetop prep yields 8 servings, giving you flexible portions for daily meal structure. Use it to distribute protein across multiple eating windows without meal fatigue.
Ingredients
- •Chicken Wingettes Or Drumettes(1361g)
- •1/2 - 1 tablespoon sea salt flakes (adjust to your taste)
- •Sweet Chili Sauce, Prepared(180g)
- •Brown sugar(60g)
- •Soy Sauce, Low Sodium(60g)
- •Vinegar, Rice(60g)
- •Fish sauce(45g)
- •Lime Juice, Fresh(30g)
- •Lemongrass, Fresh(15g)
- •Garlic(15g)
- •Sesame Oil, Toasted(10g)
- •Cilantro, Fresh(60g)
- •Green Onion (Scallion)
- •Red pepper flakes
- •1 pinch salt
Instructions
- 1Preheat oven to 400°F (200°C). Lightly spray a large baking tray with cooking oil spray; set aside.
- 2To prepare the glaze, combine all of the glaze ingredients in a small bowl or jug; whisk until combined. Pour half of the sauce into a small saucepan and reserve for later.
- 3Trim any excess skin off of the wing edges. Season with salt to taste. Place the wings on the prepared baking tray; pour the sauce over the wings and toss to coat evenly. Arrange the wings in a single layer and bake for 10-15 minutes.
- 4While the wings are in the oven, bring the remaining glaze to a simmer on low-medium heat, until the sauce bubbles up and begins to thicken (it should take about 5 minutes).
- 5Once the chicken wings are cooked on the one side, rotate each piece and bake again for an extra 10 minutes. Change oven settings to grill (or broil) on a medium-high heat setting; baste wings with half of the ready-made glaze and allow to crisp up for a further 5 minutes. They will look golden and shiny from the glaze.
- 6Once the wings are golden, remove them from the oven and baste again with glaze. Garnish with the cilantro, onion slices, chilli flakes and sprinkle with salt (if needed). Serve with any remaining glaze for dipping!
Nutrition — Per Serving
399
calories
32g
protein
23g
fat
- Carbohydrates
- 14g
- Saturated fat
- 6.2g
- Sodium
- 1165 mg
- Dietary fiber
- 0.9g
8 servings per batch · ~237g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
Set up your profile to enable swaps →Common questions
How much protein does Sticky Thai Chicken Wings have per serving?
Each serving provides 32g of protein for 399 calories, with 23g fat and 14g carbs. The protein density makes this a solid option for hitting daily protein targets without excess calories.
How long does Sticky Thai Chicken Wings take to prep?
This recipe is quick prep on the stovetop and yields 8 servings per batch. One cooking session covers multiple days of meal-prepped wings.
Is Sticky Thai Chicken Wings good for muscle gain?
At 32g protein and 399 calories per serving, these wings work as a high-protein appetizer or snack during muscle gain phases. The carbohydrate content supports training performance alongside the solid protein load.
