High Protein Crispy Wings

Name: High Protein Crispy Wings
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 4
Cuisine: Asian
Ingredients: 2 lb chicken wings; 1 tsp smoked paprika; 2 tsp garlic powder; 0.5 tsp cayenne; 0.5 tsp white pepper powder; 0.5 tsp black pepper; 1 tsp kosher salt; 1 tbsp baking powder; 2 tbsp cornstarch; 6 tbsp neutral oil; 1 cup greek yogurt; 0.25 cup hot sauce; 1 tbsp white distilled vinegar; 0.25 tsp garlic powder; 0.125 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; 0.25 tsp kosher salt; 0.25 tsp black pepper; 1 cup greek yogurt; 0.25 cup parmesan cheese; 2 cloves garlic; 2 tsp extra virgin olive oil; 1 tbsp parsley; 0.125 tsp kosher salt

dougdoesdelicious

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.

45 min cook time

20 min prep

Servings

Units

Ingredients

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Chicken Wings

2 lb chicken wings (908 g)
1 tsp smoked paprika (2 g)
2 tsp garlic powder (5.6 g)
½ tsp cayenne (0.8 g)
½ tsp white pepper powder (1.2 g)
½ tsp black pepper (0.7 g)
1 tsp kosher salt (5.5 g)
1 tbsp baking powder (11 g)
2 tbsp cornstarch (21 g)
6 tbsp neutral oil (90 g)
(or beef tallow)

Buffalo Sauce

1 cup greek yogurt (255 g)
(240 g)
¼ cup hot sauce (60 g)
(frank's hot sauce)
1 tbsp white distilled vinegar (15 g)
¼ tsp garlic powder (0.7 g)
⅛ tsp kosher salt (0.7 g)
1 pinch black pepper (0.1 g)

Ranch Sauce

1 cup greek yogurt (255 g)
1 tsp garlic powder (2.8 g)
1 tsp onion powder (3 g)
1 tsp dill (1 g)chopped
1 tsp parsley (1 g)finely chopped
2 tsp lemon juice (10 g)
¼ tsp kosher salt (1.4 g)
¼ tsp black pepper (0.4 g)ground

Sichuan Garlic Parmesan

1 cup greek yogurt (255 g)
¼ cup parmesan cheese (25 g)
2 clove garlic (6 g)
2 tsp extra virgin olive oil (10 g)
1 tbsp parsley (3 g)finely chopped
⅛ tsp kosher salt (0.7 g)
(Parmesan is salty, so start small)
¼ tsp black pepper (0.4 g)ground
1 tbsp chili oil (15 g)

Directions

(tap text to cross out step)

Preheat oven to 425°F (220°C) while you prepare the chicken wings.
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.
- 2 lb chicken wings (908 g)
- 1 tsp smoked paprika (2 g)
- 2 tsp garlic powder (5.6 g)
- ½ tsp cayenne (0.8 g)
- ½ tsp white pepper powder (1.2 g)
- ½ tsp black pepper (0.7 g)
- 1 tsp kosher salt (5.5 g)
- 1 tbsp baking powder (11 g)
- 2 tbsp cornstarch (21 g)
- 6 tbsp neutral oil (90 g)
  (or beef tallow)
Place the wings on a wire rack, and cook in the oven for about 20 minutes.
Flip the wings and cook for another 15 to 30 minutes until crisp and golden.
While the chicken is cooking prepare your 3 sauces.
To prepare the buffalo sauce, add all the ingredients to a mixing bowl.
- 1 cup greek yogurt (255 g)
  (240 g)
- ¼ cup hot sauce (60 g)
  (frank's hot sauce)
- 1 tbsp white distilled vinegar (15 g)
- ¼ tsp garlic powder (0.7 g)
- ⅛ tsp kosher salt (0.7 g)
- 1 pinch black pepper (0.1 g)
To prepare the ranch sauce, add all the ingredients to another mixing bowl.
- 1 cup greek yogurt (255 g)
- 1 tsp garlic powder (2.8 g)
- 1 tsp onion powder (3 g)
- 1 tsp dill (1 g)chopped
- 1 tsp parsley (1 g)finely chopped
- 2 tsp lemon juice (10 g)
- ¼ tsp kosher salt (1.4 g)
- ¼ tsp black pepper (0.4 g)ground
To prepare the sichuan garlic parmesan sauce, add all the ingredients to another mixing bowl.
- 1 cup greek yogurt (255 g)
- ¼ cup parmesan cheese (25 g)
- 2 clove garlic (6 g)
- 2 tsp extra virgin olive oil (10 g)
- 1 tbsp parsley (3 g)finely chopped
- ⅛ tsp kosher salt (0.7 g)
  (Parmesan is salty, so start small)
- ¼ tsp black pepper (0.4 g)ground
- 1 tbsp chili oil (15 g)
Once the chicken is done cooking, serve with your sauces and enjoy!

Notes

Nutrition Information

Per serving

Nutrient

Amount

% DV

chicken wingssmoked paprikagarlic powdercayennewhite pepper powderblack pepperbaking powdercornstarchneutral oilgreek yogurtwhite distilled vinegargarlic powdergreek yogurtgarlic powderonion powderlemon juiceblack peppergreek yogurtparmesan cheesegarlicextra virgin olive oilparsleyblack pepperchili oil

Trans fat

Total (4 servings)