Healthy Buffalo Wings Recipe


2 – 3lb bags of frozen chicken wings


Ground Chipotle
Ground Ancho Chilli
Chilli Powder
Garlic Powder
Fresh Ground Black Pepper


Whatever you choose. Whether store bought or home made.


Take a stock pot and fill it with 1/3 water. Turn your heat to high as you will be doing some boiling. Dump in all of your wings. Take the spices above and put in however much you want (I will typically use at least 2 tbsp of each). Stir everything around a little to get the spices wet and into the water, rather than floating on top.

Boil for 15 to 20 minutes (the boiling removes majority of the fat).

Once the boiling portion is complete, remove the wings and place them onto two deep cookie sheets (sprayed with PAM). Add more of the spices to the wings (I tend to go a little heavier with the garlic powder at this stage).

Oven Settings and Duration:

Broil – 500 F degrees
15-20 minutes for each side

Broil the wings for 15-20 minutes, remove them from the oven and flip them over. Redistribute your spices. Place them back into the oven for another 15-20 minutes. Time spent in the oven will be up to you as everyone seems to have a different preference for their wings. The longer they stay in the oven, the browner and crispier they will get.

Depending on how well you know your oven you may want to adjust the rack levels. I’ve heard that using the lower racks will create browner/crispier wings. Not so in our case. Middle rack height is the optimum in our case. But all ovens tend to be different, so do as you choose or whatever works best.


If buying a store bought sauce for your wings, be sure to review its nutritional value(s). Some can be packed high with sodium, or high fat…or both. However, you don’t actually use mass quantities of sauce if you like your wings to be the saucy variety. I cover our wings by doing the following…

Take a good sized tupperware container that has its own lid. Fill it perhaps 3/4 full with the wings. Add maybe 2 Tbsp of sauce. Secure the lid and shake vigorously. When using this method a little sauce goes a long way. Continue on until all wings are covered.