Crispy Baked Hot Wings

by Sharon on June 17, 2015

Crispy Baked Hot Wings

Quick confession: I don’t eat chicken wings. Don’t get me wrong, I’m not judging. Just like “fat shaming” I don’t “food shame”. If you eat meat, fine. If you don’t, fine. It’s all good! Just source out quality ingredients and I have no problem with what you eat. If it’s GMO bullshit, then we have a problem. 😉

Anyways, I digress. Back to the wings. I’m not a fan of eating things with my fingers or things with bones in them. I hate sticky fingers and having to work for the meat peeling it from the bone. Both OCD and lazy, that’s me. 🙂

Crispy Baked Hot Wings

You know who does like chicken wings? Joe. Sometimes he’ll order them at the pub, but since we don’t eat out often it’s something that he never really eats. Since I’m such a wonderful, loving woman (yes, really!) I set about throwing together some wings for my beloved. It can be a treacherous task, because Joe has been known to be on the picky side, but I was up for the challenge.

My blogger friend Karen ( who writes both a clean eating website and a fitness blog ) shared some Orange Baked Wings that made me a believer. She mentioned in that post that Franks Red Hot Sauce is a brand that uses only cayenne pepper, vinegar, water, salt and paprika in their product. I like labels that pass the pronunciation test, don’t you? Franks’ went on the grocery list for operation Crispy Baked Hot Wings.

Crispy Baked Hot Wings

For my wing sauce I added butter to a small saucepot along with the Frank’s and prayed that Joe wouldn’t come in the kitchen before it all blended in. I just knew that if he saw a big old pat of butter melting with the hot sauce he would have been very skeptical. I’m imaging a lot of sniffing of the food before eating it along with giving me the stink eye. In his defense he lives with a healthy food blogger, so there have been some pret-ty strange things placed in front of him for dinner. 😉

Thankfully, he was none the wiser and, not to brag but, his exact words were “I’m really impressed” followed by “These are better than the pub” and finally “Let’s have this every week”.

Triumphant! Try these for the wing lover in your life.

Crispy Baked Hot Wings

Yields 4

Crispy Baked Hot Wings
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  • 24 split chicken wings (about 2 lbs.)
  • 2 tbsp. flour ( I used spelt. Brown Rice flour would work for gluten free option)
  • 1/2 tsp sea salt
  • 1/2 tsp fresh pepper
  • 1 tbsp. olive oil
  • 1/2 cup Franks Red Hot Sauce
  • 4 tbsp. butter
  • 1 tbsp. coconut sugar
  • 1 tsp onion powder
  • 1 tsp coconut aminos (or soy sauce)


  1. Preheat oven to 400 and line 2 baking sheets with parchment. Grease the parchment (I used a coconut oil & ghee spray). Set aside
  2. Place the flour sea salt & pepper in a large Ziploc bag. Add the chicken wings, seal the bag and shake them really well to coat each one. Add the olive oil, reseal the bag and shake it around really well once again to coat each wing
  3. Place them on the prepared baking sheets, 12 per sheet, spacing them evenly so they don't touch
  4. Place in the oven, and bake for 40 minutes, flipping the wings after 20 minutes
  5. Meanwhile, place the sauce ingredients in a small sauce pan and over low heat, stir the ingredients together. Leave to simmer over low heat for 10 minutes
  6. When the wings have cooked (check for pink in your largest wing) remove them fro the oven and place them in a large bowl. Pour the sauce over them and toss or stir the wings until they are well coated and serve


Click for Nutrition Stats


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{ 2 comments… read them below or add one }

Julie June 18, 2015 at 8:11 pm
Lucky Joe!!! They look so tasty!!!
Sharon June 18, 2015 at 11:10 pm
He is lucky! :)

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