Healthy Baked Chicken Wings with Spicy Seasoning Rub
A healthier version of the classic and popular bar food, these seasoned wings are baked in the oven and turn out crispy and delicious every time, without the excess calories from deep frying. They're perfect for watching football... or anytime!
Print
Pin
Servings: 4
Calories: 582kcal
Equipment
- Aluminum Foil or parchment paper
- 1 Olive Oil Sprayer Optional
- 1 Large Pot
- 1 Large Mixing Bowl
- 1 Small Mixing Bowl
- Kitchen Scissors or a small pairing knife
- Pair of Tongs
- Stainless Steel Spider
- Wire Whisk
- Paper Towels
Ingredients
- 2 Lbs. Chicken Wings, drums and flats (approx. 20 pieces)
- 2 Tbsp. Salt kosher or table is fine
- 1 Tbsp. Black Pepper
- 2 Tbsp. Garlic Powder
- ½ Tbsp. Garlic Salt
- 1 Tbsp. Dried Oregano
- 1 Tbsp. Cayenne Pepper or to taste
- 2 tsp. Paprika
- 2 Tbsp. Olive Oil
Instructions
- Begin by preheating your oven to 425℉ and bringing a large pot of water to a full boil.
- Line a sheet pan with 2 layers of paper towels (you'll use this to lay out your chicken wings after they've been par-boiled).
- Trim any excess skin from your chicken wings. When your water has reached a full boil, carefully add wings directly into the pot and allow to cook for 8 minutes. Depending on the size of your pot, you may need to do this in multiple batches, as you don't want to overcrowd the pot and boil over. This process helps to render the excess fat, lock in the juices, and speed along your final cooking time in the oven.
- Once par-boiled, remove chicken wings using a stainless steel spider, and place directly on your paper towel-lined sheet pan. This will help to soak up the extra moisture before the next step. Allow the chicken to cool while you mix up your seasoning blend.
- Into a small mixing bowl, whisk together your salt, pepper, garlic powder, garlic salt, oregano, cayenne pepper and oregano.
- Move your slightly cooled chicken wings into a large mixing bowl and sprinkle the seasoning blend over. Toss gently or use your tongs to make sure that all of the pieces are thoroughly coated.
- Wipe down your sheet pan and toss the used paper towels. Add a piece of parchment paper (to save your pans) and add the wire rack. If you are using an olive oil sprayer, go ahead and lightly spray the wire rack - this will help prevent the chicken wings from sticking during cooking. https://amzn.to/3AXz4Mx
- Alternatively, you can use olive oil on a paper towel and wipe the surface of the rack.
- Add your chicken directly to the rack, spaced apart so the pieces are not directly touching. Spray (or drizzle) the top of the wings with additional olive oil.
- Move the pan directly into the preheated oven and cook for 20 minutes.
- Remove wings from the oven, and using a pair of tongs, flip each piece to the opposite side. Return the pan to the oven and continue cooking for another 20 minutes.
- To get that extra crispy outside, turn the oven onto your low broiler setting for an additional (maximum) 5 minutes - keep a close eye on the pan, just in case, as all ovens vary.
- Serve wings "naked style" alongside your preferred dipping sauce (Ranch or Blue Cheese), and sliced veggies, or feel free to toss in your favorite wing sauce.
Nutrition
Serving: 5Pieces | Calories: 582kcal | Carbohydrates: 7.2g | Protein: 52g | Fat: 38g | Saturated Fat: 10g | Cholesterol: 319mg | Fiber: 2.4g | Sugar: 0.5g