Whole 30 Wings

Wings are B’s absolute favorite game day treat, but ordering them at a bar or takeout is pretty much out of the question on a round of Whole 30. They’re usually deep fried and the sauces ALWAYS have sugar in them. Surprisingly, wings are really easy to make at home in the oven. I actually recommend baking them over air frying them because they will smoke in the air fryer. The key is to bake them on a cooling rack over a foil lined baking sheet. This way the wings are crispy, as if you’d fried them. I’ve included the basic wing cooking instructions, followed by our two favorite wing sauce recipes!

For those who follow weight watchers, the sauces both come to 0sp per serving (unless you drink it by the cup) so the only points are for the wings themselves. Each wing is smartpoints.



24 Frozen or fresh wings

Wing sauce of choice (see below)


  1.  Preheat your oven to 425 degrees. Place wings on wire cooling rack sprayed with oil over a foil lined baking sheet.
  2. For frozen wings: Bake for 30 minutes, flip bake for another 30 minutes. Finish wings by broiling on high for 3 minutes per side.
  3. For fresh wings: bake for 20-25 minutes per side. Finish wings by broilng on high for 3 minutes per side.
  4.  Allow to cool for 5 minutes before coating in sauce.


Garlic Hot Wing Sauce


1/2 Cup Frank’s original red hot sauce

1 TB ghee (or butter)

1 tsp garlic powder



  1. In a small sauce pan, melt ghee then add in the remaining ingredients, allowing to simmer for 5 minutes.
  2. Toss wings in sauce in a large bowl.


Teriyaki Wing Sauce


1/2 C coconut aminos or low sodium soy sauce

1/3 C frozen pineapple

1/2 tsp ginger paste

1 clove of garlic minced

1 tsp arrowroot starch or corn starch mixed with 1/4 C warm water

Salt to taste



  1. In a blender, combine coconut aminos/soy sauce, frozen pineapple, ginger and garlic. Blend until well combined.
  2. Transfer to small sauce pan, bring to a slow boil, then add in arrowroot/cornstarch slurry. Allow to simmer until the sauce can coat the back of a spoon.
  3. Transfer to a large bowl and toss wings in sauce. Garnish with sesame seeds if desired.





You Might Also Like

No Comments

Leave a Reply