Whole30 Chicken Wings
User Reviews
5
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Prep Time
5 mins
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Cook Time
40 mins
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Total Time
45 mins
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Servings
4 servings
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Calories
364 kcal
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Course
Main Course
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Cuisine
American
Whole30 Chicken Wings
Description
The recipe offers two cooking methods: baking in the oven at 400°F for 40 minutes total with a flip halfway, or air frying at 390°F for 20 minutes with a flip at midpoint. The wings are first patted dry and evenly coated with olive oil, sea salt, and ground black pepper to enhance browning and flavor. Cooking continues until the internal temperature reaches 165°F, ensuring food safety and doneness.
Once cooked, wings are tossed thoroughly with Whole30-compatible barbecue or buffalo sauce to coat. Chopped green onions add a fresh garnish. The recipe notes alternative oils like avocado or coconut oil and suggests warming the sauce before mixing to keep the wings hot.
These wings can be stored in the refrigerator up to 4 days. When reheating, placing wings back into a preheated oven or air fryer at 400°F for 3 to 5 minutes restores warmth without losing crispness. The recipe balances convenience and flavor within Whole30 dietary rules.
Ingredients
- 2 pounds chicken wings
- ½ cup barbecue sauce or buffalo sauce, Whole30 compliant
- 1 tbsp olive oil
- pinch salt sea salt
- pinch black pepper ground
- green onions to garnish
Instructions
Oven Method
- First, preheat oven to 400 degrees Fahrenheit.
- Pat chicken wings dry with paper towel. Add chicken wings, sea salt, pepper and olive oil to a large bowl. Toss until chicken is completely coated.
- Then, place chicken wings in one layer on baking pan.
- Bake for 20 minutes and then flip and bake for an additional 20 minutes.
- Use meat thermometer to check if chicken is cooked through. It is done when its internal temperature reaches 165 degrees Fahrenheit.
- Once cooked, remove chicken from oven and place in a large bowl. Finally, add BBQ sauce or buffalo sauce to the bowl and toss until combined.
- Garnish with chopped green onions if desired.
Air Fryer Method
- First, preheat air fryer to 390 degrees Fahrenheit.
- Pat chicken wings dry with paper towel. Add chicken wings, sea salt, pepper and olive oil to a large bowl. Toss until chicken is completely coated.
- Then, place chicken wings in one layer on air fryer pan.
- Air fry for 10 minutes and then flip and air fry for an additional 10 minutes.
- Use meat thermometer to check if chicken is cooked through. It is done when its internal temperature reaches 165 degrees Fahrenheit.
- Once cooked, remove chicken from air fryer and place in a large bowl. Finally, add BBQ sauce or buffalo sauce to the bowl and toss until combined.
- Garnish with chopped green onions if desired.
Notes
- Use avocado or coconut oil instead of olive oil if preferred.
- Choose Whole30-compliant BBQ or buffalo sauce to maintain diet adherence.
- Flip wings halfway through cooking for even browning and prevent burning.
- Heat sauce before tossing wings for a warm glaze.
- Store leftovers refrigerated up to 4 days, reheat in oven or air fryer at 400°F for 3-5 minutes to restore crispiness.
- Confirm chicken wings reach an internal temperature of 165°F for safety.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 364 kcal
% Daily Value*
| Calories | 364kcal | 18% |
| Carbohydrates | 15g | 5% |
| Protein | 23g | 46% |
| Fat | 23g | 35% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 10g | 50% |
| Trans Fat | 1g | 50% |
| Cholesterol | 94mg | 31% |
| Sodium | 457mg | 19% |
| Potassium | 274mg | 6% |
| Fiber | 1g | 4% |
| Sugar | 12g | 24% |
| Vitamin A | 260IU | 5% |
| Vitamin C | 1mg | 1% |
| Calcium | 27mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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