Crispy Healthy Chicken Wings in the Oven

How to Make Crispy Baked Chicken Wings without Baking Powder or Flour – 3 Flavors

The BEST easy recipe for crispy healthy chicken wings in 3 flavors: salt and pepper, ranch, and lemon pepper! You never knew oven baked wings could turn out this crispy. All you’ll need is a drizzle of oil, dry seasonings, and a wire baking rack. How to make crispy baked chicken wings without baking powder or flour, in just 45 minutes.

Healthy Baked Chicken Wings

If you skip the deep frying, healthy wings are amazingly simple to make—in all sorts of flavors! Chicken wings themselves are an excellent source of protein, nourishing fats, and essential vitamins and minerals. But, typically, crispy chicken wings are deep fried and often coated in flour or other starches—which not only adds calories and fat, but also harmful byproducts from frying.

Instead, try making these healthy chicken wings in the oven for a crave-ably crispy result without any frying. With the help of a wire baking rack, you can make unbelievably crispy baked chicken wings in the oven! And, you can customize the flavors with your favorite dry seasonings or dry rub. I’ve shared 3 ideas below, but feel free to get creative with the flavors you enjoy!

Crispy Healthy Chicken Wings in the Oven

Can chicken wings be healthy?

Yes, chicken wings can absolutely be healthy—especially oven baked chicken wings like these! Wings themselves are a rich source of protein, as well as satiating dietary fats for energy and brain health. Plus, wings offer additional essential nutrients like iron, potassium, and B vitamins. The key differentiating factor for healthy chicken wings is how they’re cooked.

What is the healthiest way to eat chicken wings?

Generally, the best healthy chicken wings are baked rather than deep fried, and prepared with dry seasonings instead of sauces. When fried, wings can contain twice as many calories and four times as much fat compared to a crispy baked chicken wings recipe! To cut down on the fat even more, you can remove the skin. Although, the crispy skin on these oven baked wings is too good to skip!

Are chicken wings keto?

Yes, chicken wings are a naturally keto friendly food! Not only do they contain zero carbs, but they’re also a rich source of dietary fats—with around 15g fat per 4oz of wings. All of the different flavors of healthy chicken wings below are keto friendly! In particular, the salt & pepper and the lemon pepper wings both contain no net carbs at all.

Baked Ranch Chicken Wings
How to Make Crispy Baked Chicken Wings without Baking Powder

Best Healthy Baked Chicken Wings Recipe

Substitution & Flavor Options

  • Ranch Seasoning: Perfect for healthy wings on game day! You can use a store-bought ranch seasoning blend with a buttermilk powder base, or try my DIY ranch seasoning blend made with just dried herbs and spices. (Recipe below.)
  • Lemon Pepper Seasoning: A zesty, citrusy, flavorful spice blend that will take your crispy chicken wings to the next level! This is a simple yet healthy seasoning that you can buy in most grocery stores.
  • Dry Rub of choice: Of course, don’t limit your oven baked chicken wings to these ideas. Get creative with your favorite seasonings! Try pre-made dry rubs like jerk seasoning or Italian seasoning, or craft your own blend with spices that you enjoy.

What if I want to coat my wings in a sauce?

Dry seasonings will make the best crispy chicken wings in the oven because they don’t add any moisture to the recipe. But, if you want to serve your healthy wings in a sauce, there are a few tweaks to make. First, you’ll need to bake the wings with baking powder or flour for crispiness. Then, add your desired sauce after baking the wings.

Baked Lemon Pepper Chicken Wings
How to Make Healthy Wings in the Oven

How to make healthy wings crispy?

So, if we’re not deep frying, how do we make healthy baked chicken wings that are actually crispy? The secret is simple: a wire baking rack. This allows heat to circulate all the way around your wings, maximizing their crispiness. To make truly crispy baked chicken wings without baking powder or flour, baking on a wire rack is the way to go.

How to Bake Crispy Chicken Wings in the Oven

Making crispy baked chicken wings is simple: toss in seasonings, transfer to a wire rack, and bake! For the best, crispiest results, follow these key tips:

  • Pat wings dry with paper towels. Before seasoning, it helps to remove any excess moisture from your wings by gently patting them dry. This is particularly true for frozen and thawed wings. Less moisture means you’ll end up with super crispy baked wings!
  • Drizzle with oil and season to taste. You don’t need a ton of oil—just a drizzle—and use whichever dry seasonings you enjoy. Remember: this recipe is not ideal for sauces and wet marinades, and that added moisture will reduce the crispiness. If you want to include a sauce, I recommend using it for dipping after your wings have cooked.
  • Bake on a wire baking rack. This is THE key tip for making healthy baked chicken wings that are truly crispy! A wire rack allows heat to circulate on all sides of your wings, crisping up every edge. If you don’t have a wire rack, flip your wings halfway through.

How long to bake chicken wings in the oven at 425?

For the best crispy chicken wings in the oven, bake at 425°F (220°C) for 40-45 minutes. If you use a wire baking rack, you don’t need to flip them at all! Without a wire rack, it’s best to flip the wings after 25 minutes.

Before cooking, pat wings dry between paper towels.
Before cooking, pat wings dry between paper towels.
Toss wings with a drizzle of oil and desired seasonings.
Toss wings with a drizzle of oil and desired seasonings.
Arrange wings in a single layer on a wire baking rack for maximum crispiness.
Arrange wings in a single layer on a wire baking rack for maximum crispiness.
Bake healthy wings at 425°F (220°C) for 40-45 minutes.
Bake healthy wings at 425°F (220°C) for 40-45 minutes.

Are air fried chicken wings healthier?

Air fryer chicken wings turn out deliciously crispy, and they’re much healthier than traditional fried wings. But, in reality, these healthy baked chicken wings are just as wholesome (and crispy) as air fried! An air fryer is just a small oven with a perforated bottom—similar to baking on a wire baking rack. If desired, you can prepare any of these healthy wings in the air fryer, too. Just follow the procedure outlined in my Air Fryer Garlic Parmesan Wings recipe!

Basic Healthy Baked Chicken Wings

Basic Healthy Baked Chicken Wings

Other healthy chicken wings recipes:

See how to make these healthy wings in my Super Bowl Party Food video!

Basic Healthy Baked Chicken Wings

Basic Healthy Baked Chicken Wings

You can cook deliciously crispy, easy and healthy baked chicken wings in the oven in just 45 minutes! How to make crispy baked chicken wings without baking powder or flour—just salt, pepper, and a drizzle of oil.
5 stars (2 ratings)

Ingredients

  • 16 oz chicken wings, (6-8 wings, depending on size)
  • 1-2 tsp avocado oil, (a drizzle)
  • ½ tsp salt
  • ½ tsp pepper

Instructions 

  • Preheat oven to 425°F (210°C).
  • Pat wings dry with paper towels or absorbent kitchen towels.
  • Add wings to a bowl and drizzle with oil, then sprinkle on salt and pepper. Toss to coat.
  • Arrange seasoned wings in a single layer on a wire baking rack on top of a baking sheet. (Or, if you don’t have a wire rack, arrange directly onto a lined baking sheet.)
  • Bake 40-45 minutes until crisp to your liking. (If you don’t have a wire rack, bake 25 minutes, then flip wings and bake another 15-20 minutes.)
  • Finish with additional salt and pepper if desired, and serve garnished with parsley.

Notes

*Nutrition provided per 4oz baked chicken wings (3-4 wings) including meat and skin, with the bone removed. Since the bone consists of about half the weight of bone-in chicken wings, a 16-oz package yields around 8 oz of meat—enough to feed 2 people.
Serving: 4wings, Calories: 240kcal, Protein: 20g, Fat: 17g
Did you make this recipe?Share a photo and tag us @mindovermunch — we can’t wait to see what you’ve made!

Baked Ranch Chicken Wings

Baked Ranch Chicken Wings
Baked Ranch Chicken Wings

Baked Ranch Chicken Wings

Tantalize your taste buds on game day with these oven baked ranch chicken wings – made with store-bought or homemade ranch seasoning! How to make ranch wings in the oven + a DIY ranch seasoning recipe.
No ratings yet

Ingredients

  • 16 oz chicken wings, (6-8 wings, depending on size)
  • 1-2 tsp avocado oil, (a drizzle)
  • 2-3 tsp ranch seasoning mix, (store-bought or homemade)

DIY Homemade Ranch Seasoning

  • 1 tsp dried parsley
  • 1 tsp dried dill
  • ½ tsp freeze-dried chives
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • ½ tsp salt
  • ¼ tsp black pepper

Instructions 

  • Preheat oven to 425°F (210°C).
  • Pat wings dry with paper towels or absorbent kitchen towels.
  • Add wings to a bowl and drizzle with oil, then sprinkle on ranch seasoning. Toss to coat.
  • Arrange seasoned wings in a single layer on a wire baking rack on top of a baking sheet. (Or, if you don’t have a wire rack, arrange directly onto a lined baking sheet.)
  • Bake 40-45 minutes until crisp to your liking. (If you don’t have a wire rack, bake 25 minutes, then flip wings and bake another 15-20 minutes.)
  • Garnish with parsley if desired, and serve warm with a ranch dip or ranch mayo!

Notes

*Nutrition provided per 4oz baked chicken wings (3-4 wings) including meat and skin, with the bone removed. Since the bone consists of about half the weight of bone-in chicken wings, a 16-oz package yields around 8 oz of meat—enough to feed 2 people.
Serving: 4wings, Calories: 250kcal, Carbohydrates: 2g, Protein: 20g, Fat: 17g, Fiber: 0.5g, Sugar: 0.5g
Did you make this recipe?Share a photo and tag us @mindovermunch — we can’t wait to see what you’ve made!

Baked Lemon Pepper Chicken Wings

Baked Lemon Pepper Chicken Wings
Baked Lemon Pepper Chicken WIngs

Baked Lemon Pepper Chicken Wings

Savor the refreshing kick of these crispy lemon pepper chicken wings for an irresistibly flavorful game day snack! How to make healthy chicken wings with lemon pepper seasoning and a drizzle of oil.
No ratings yet

Ingredients

  • 16 oz chicken wings, (6-8 wings, depending on size)
  • 1-2 tsp avocado oil, (a drizzle)
  • 2 tsp lemon pepper seasoning, to taste

Instructions 

  • Preheat oven to 425°F (210°C).
  • Pat wings dry with paper towels or absorbent kitchen towels.
  • Add wings to a bowl and drizzle with oil, then sprinkle on lemon pepper seasoning. Toss to coat.
  • Arrange seasoned wings in a single layer on a wire baking rack on top of a baking sheet. (Or, if you don’t have a wire rack, arrange directly onto a lined baking sheet.)
  • Bake 40-45 minutes until crisp to your liking. (If you don’t have a wire rack, bake 25 minutes, then flip wings and bake another 15-20 minutes.)
  • Serve warm and enjoy!

Notes

*Nutrition provided per 4oz baked chicken wings (3-4 wings) including meat and skin, with the bone removed. Since the bone consists of about half the weight of bone-in chicken wings, a 16-oz package yields around 8 oz of meat—enough to feed 2 people.
Serving: 4wings, Calories: 240kcal, Carbohydrates: 2g, Protein: 20g, Fat: 17g
Did you make this recipe?Share a photo and tag us @mindovermunch — we can’t wait to see what you’ve made!