High Protein Crispy Wings
These high-protein crispy chicken wings are a lighter, healthier way to indulge without sacrificing flavor or crunch. The secret to their perfectly crispy skin is a mix of cornstarch (or potato starch) and baking powder in the seasoning blend. To boost the protein even further, pair them with one of three creamy Greek yogurt–based sauces: a tangy buffalo, a classic ranch, and a bold Sichuan garlic parmesan. Recipe Notes: How can I get the wings even crispier in the oven?: Pat the wings very dry and, for best results, dry them uncovered on a wire rack in the fridge 4–24 hours before cooking. When baking, make sure the wings are set on wire rack set so hot air circulates, and don’t crowd the wings. What can I use instead of cornstarch or if I want a keto/gluten-free option?: Potato starch or rice flour can replace cornstarch 1:1 and still yield a great crust (tapioca will be slightly chewier). For keto, skip the starch and rely on the baking powder; you can add 1–2 tbsp finely crushed pork rinds for extra crunch. How can I make the sauces dairy-free or lactose-free while keeping them creamy and high-protein?: Use lactose-free Greek yogurt or skyr to keep protein high with a similar taste and texture. For dairy-free, use an unsweetened, extra-thick soy or coconut yogurt; blending in 2–3 tbsp silken tofu per cup boosts protein and body. For the garlic-parmesan sauce, swap Parmesan with a vegan parm or 1–2 tbsp nutritional yeast plus a pinch of salt, then adjust lemon and salt to match the tang.
Ingredients
- 2 lb chicken wings
- 1 tsp smoked paprika
- 2 tsp garlic powder
- 1/2 tsp cayenne
- 1/2 tsp white pepper powder
- 1/2 tsp black pepper
- 1 tsp kosher salt
- 1 tbsp baking powder
- 2 tbsp cornstarch
- 6 tbsp neutral oil
- 1 cup greek yogurt
- 1/4 cup hot sauce
- 1 tbsp white distilled vinegar
- 1/4 tsp garlic powder
- 1/8 tsp kosher salt
- 1 pinch black pepper
- 1 cup greek yogurt
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp dill
- 1 tsp parsley
- 2 tsp lemon juice
- 1/4 tsp kosher salt
- 1/4 tsp black pepper
- 1 cup greek yogurt
- 1/4 cup parmesan cheese
- 2 cloves garlic
- 2 tsp extra virgin olive oil
- 1 tbsp parsley
- 1/8 tsp kosher salt
- 1/4 tsp black pepper
- 1 tbsp chili oil
Instructions
- 1
Preheat oven to 425°F (220°C) while you prepare the chicken wings.
- 2
Add the chicken wings to a large mixing bowl, then add all the spices. Mix thoroughly until all the wings are evenly coated with craggly bits. The more evenly coated they are the better the crisp.
- 3
Place the wings on a wire rack, and cook in the oven for about 20 minutes.
- 4
Flip the wings and cook for another 15 to 30 minutes until crisp and golden.
- 5
While the chicken is cooking prepare your 3 sauces.
- 6
To prepare the buffalo sauce, add all the ingredients to a mixing bowl.
- 7
To prepare the ranch sauce, add all the ingredients to another mixing bowl.
- 8
To prepare the sichuan garlic parmesan sauce, add all the ingredients to another mixing bowl.
- 9
Once the chicken is done cooking, serve with your sauces and enjoy!