Lightened Up Chicken Wings

chicken wings recipe
Dana Angelo White
Total Time: 40 min
Prep Time: 10 min
Cook Time: 30 min
Servings: 6 (5 ounces each)

Nutrition Highlights (per serving)

308 calories
21g fat
2g carbs
26g protein
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Nutrition Facts
Servings: 6 (5 ounces each)
Amount per serving  
Calories 308
% Daily Value*
Total Fat 21g 27%
Saturated Fat 6g 30%
Cholesterol 81mg 27%
Sodium 236mg 10%
Total Carbohydrate 2g 1%
Dietary Fiber 0g 0%
Total Sugars 0g  
Includes 0g Added Sugars 0%
Protein 26g  
Vitamin D 0mcg 0%
Calcium 16mg 1%
Iron 1mg 6%
Potassium 195mg 4%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Here's a healthier alternative for your next barbecue or game day spread. An order of deep fried chicken wings can tip the scales at more than 600 calories per serving, but these tasty wings slash the calories by half.

Additionally, some wings recipes are coated in flour, which is a deal breaker for those with celiac disease. This recipe uses gluten-free cornstarch instead. Roasting in the oven and a few other tricks will cut the fatty calories but leave each piece with tangy flavor and a crispy skin. These wings have all the spicy goodness!


  • 2 pounds chicken wings or drumsticks
  • ¼ teaspoon kosher salt
  • ¼ teaspoon freshly ground black pepper
  • 1/4 cup hot sauce (such as Frank's Red Hot)
  • 1 tablespoons olive oil
  • 1 tablespoon cornstarch
  • 1/2 lemon, juiced


  1. Preheat oven to 425F.

  2. Line a sheet pan with parchment paper and cover with a wire rack.

  3. Place chicken wings on the rack and season with salt and pepper.

  4. Place in the oven to bake for 10 minutes.

  5. While the chicken is cooking, make the sauce.

  6. In a microwave safe bowl combine hot sauce, olive oil, cornstarch, and lemon juice; stir well.

  7. Microwave for 60 seconds, until bubbling and thickened.

  8. After 10 minutes, take the wings out of the oven and brush generously with the sauce.

  9. Return to the oven and bake for an additional 20 minutes or until cooked through.

  10. Allow to cool for 10 minutes before serving.

Ingredient Variations and Substitutions

For a less spicy take on this recipe, use your favorite gluten-free barbecue sauce in place of the hot sauce. For an Asian version, use teriyaki sauce and serve sprinkled with sesame seeds and chopped scallions.

Cooking and Serving Tips

To be sure the chicken is cooked to the proper internal temperature of 160F, use a meat thermometer. Insert it into the thickest, meatiest part to decrease chances of food-borne illness.

Serve with traditional buffalo wing accoutrements like celery sticks, carrots sticks, and a healthier buttermilk ranch dressing for dipping. If you like your wings with a little char, place them under the broiler for two to three minutes before removing from the oven.

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By Dana Angelo White, MS, RD, ATC
Dana Angelo White, MS, RD, ATC, is an author, registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc.