Healthy Chicken Wings
This healthy chicken wings recipe uses simple ingredients to create bold flavor! Greek chicken wings are coated in a tangy marinade and paired with a creamy whipped feta tahini sauce. Baked in minutes, they’re a perfect snack, appetizer, or main course.
The Best Healthy Chicken Wing Recipe
I love a good chicken wing recipe as much as the next person. However, instead of classic BBQ chicken wings or even dry rub wings, I like to make mine a little different at home with my infamous Greek chicken wings recipe!
It features a savory, tangy marinade and a whipped feta tahini sauce for a flavor that’s unlike anything else. With just a few minutes of prep time and a quick cook time, this healthy chicken wing recipe is my go-to appetizer or snack for game days and holiday parties, but it works just as well as a main course.
These wings are so tasty that you may never go back to takeout or store-bought versions again!
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Greek Chicken Wings Ingredients and Notes
Wings
- Chicken wings - I love to use a party pack of wings with both flats and drums but feel free to use whatever you like best.
- Lemon juice - Adds a bright citrus flavor and tenderizes the protein. Freshly squeezed is best.
- Garlic - Use three cloves of garlic, and mince them finely to add a savory, slightly sweet, pungent taste.
- Red wine vinegar - Adds a subtle tang. Do not use apple cider vinegar or white wine vinegar instead. Red wine vinegar is the only option that will yield the flavor we’re looking to achieve.
- Seasonings - Oregano, salt, and pepper enhance the savoriness of the wings.
Feta Sauce
- Feta crumbles - Use crumbles and either reduced fat or full fat will work. If you use reduced fat, you may need to add a splash of liquid to help attain that creamy consistency.
- Tahini - Use a tahini brand that uses minimal ingredients, and don’t worry if the jar has some natural oil separation. That’s what we want to create a smooth and creamy consistency.
- Lemon juice - The bright flavor helps balance some of the heaviness of the fats.
How to Make Baked Healthy Chicken Wings
This is an overview with step-by-step photos. Full ingredients & instructions are in the recipe card below.
Step 1: Dry the wings. Pat the chicken wings dry with paper towels. Then, place them in a large mixing bowl, and set them aside.
Step 2: Prepare the marinade for the chicken wings. Whisk all the marinade ingredients together in a bowl until smooth. Prepare the mixture over the wings, and toss to combine and coat.
Step 3: Bake the chicken wings. Arrange the wings on a baking sheet with a wire rack. Bake until they’re completely cooked, flipping halfway through. Set the oven to broil for the last minute or two to make them extra crisp.
Step 4: Prepare the feta sauce. Add all the ingredients for the tahini feta sauce to the bowl of a food processor. Pulse until the mixture is smooth and creamy.
Expert Tips
- Leave two inches of space between each wing on the wire rack. This allows air to circulate all around the chicken, cooking the wings evenly and helping them become crisp.
- Use a meat thermometer to ensure the wings reach an internal temperature of 165 degrees Fahrenheit and are safe to eat.
- Rest the Greek chicken wings for about five minutes before serving to allow the juices to redistribute, keeping the meat tender and juicy.
- Adjust the ratio of ingredients in the whipped feta tahini sauce as needed until your desired consistency is reached.
Flavor Variations
- Swap the marinade for your favorite spice rub.
- Coat the baked wings with buffalo sauce.
- Use barbecue sauce for dipping instead of the feta sauce.
- Replace the marinade for chicken wings in the oven with a Ranch seasoning packet.
Serving Suggestions
You can easily serve these healthy chicken wings on their own with carrot sticks and celery sticks. Or, enjoy them as part of a complete meal in a grain bowl, on salads, or with sides like gluten free sweet potato fries, caramelized Brussels sprouts, or honey glazed carrots and parsnips.
How to Store
Store the cooked chicken wings in an airtight container in the fridge for up to 4 days. When ready to enjoy, heat the wings in the microwave or the toaster oven until warm, and enjoy!
Frequently Asked Questions
Everyone’s definition of healthy is different. However, when it comes to chicken wing recipes, these Greek chicken wings use far less oil and are baked instead of fried. As a result, they’re lower in fat without sacrificing texture or flavor, making them a healthy option in my eyes.
The exact baking time will vary slightly based on your oven and the size of your wings. However, I’ve found that about 40 minutes usually does the trick.
Most baked chicken wings are tossed in sauce after they’re cooked. This allows the skin to become nice and crisp, and the sauce soaks into the wings more easily.
For more appetizer recipes, check out my:
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Recipe
Marinade for Chicken Wings in Oven
Equipment
- 1 Mixing Bowl
Ingredients
- 2 lbs chicken wings - I love a party pack with both flats & drums
- ¼ cup olive oil
- Juice of 1 lemon
- 3 cloves garlic - minced
- ½ tablespoon red wine vinegar
- 1 teaspoon oregano
- 1 teaspoon salt
- 1 teaspoon pepper
Whipped tahini tahini feta sauce
- 8 oz feta crumbles
- ⅓ cup tahini
- Juice of 2 lemons
- ½ teaspoon sea salt
Instructions
- Preheat oven to 400 F.
- Pat the chicken wings dry with paper towels and place in a large mixing bowl and set aside.2 lbs chicken wings
- Prepare the marinade in a bowl by mixing together the olive oil, lemon juice, garlic, red wine vinegar, oregano, salt, and pepper.¼ cup olive oil, Juice of 1 lemon, 3 cloves garlic, ½ tablespoon red wine vinegar, 1 teaspoon oregano, 1 teaspoon salt, 1 teaspoon pepper
- Pour the marinade over the chicken wings and toss until well coated.
- Assemble the wings on a baking sheet with a wire rack, leaving 2 inches in between each. Bake in the oven for 40 minutes, flipping the wings halfway through. Broil the wings for a minute or two at the end for extra crispy wings.
- Prepare the whipped tahini feta sauce by blending all the ingredients in a food processor until creamy.8 oz feta crumbles, ⅓ cup tahini, Juice of 2 lemons, ½ teaspoon sea salt
- Serve the wings warm with the dipping sauce and enjoy!
Nutrition enthusiast researching smart food choices. Recent deep dive into chicken wings protein content and health impacts - surprising findings on whether are chicken wings healthy at the same link.
Always happy to discuss diabetes-friendly eating, fitness nutrition, or cooking tips!
https://thewellblog.com/chicken-wing-nutrition-all-you-need-to-know-about-this-popular-snack