Buffalo and Beyond! 7 Healthier Chicken Wing Recipes


Buffalo and Beyond! 7 Healthier Chicken Wing Recipes

Mar 14, 2015 //

Wings are a festive food for almost any get-together.
Whether it be a party, reunion, the big game or a casual dinner with friends,
someone always has to bring the wings! But, can chicken wings actually be
healthy? Of course, if prepared properly! Below are seven delicious variations
of chicken wings that are sure to be a hit at your next event, without your
guests staring at their waistlines afterwards!

1. Grilled Beer and Buttermilk Chicken with Sriracha Glaze

Recipe from The

Ingredients for the Chicken:

  • 2 cups buttermilk
  • 12 ounces IPA beer
  • 2 tsp kosher or sea salt
  • 1 tsp smoked paprika
  • ¼ tsp cayenne
  • ½ tsp cumin
  • 1 tbs brown sugar
  • 1 white onion, sliced
  • 2 lbs chicken drumsticks
    and wings
  • Cilantro, minced

Ingredients for the Glaze:

  • ¼ cup Sriracha
  • 1/3 cup brown sugar
  • 1 tsp salt
  • 2 cloves garlic, minced
  • ¼ cup tomato paste
  • ½ cup IPA beer
  • 2 tbs fish sauce
  • 1/3 cup mirin


  1. In a large bowl, whisk together the
    buttermilk, 12 ounces beer, salt, smoked paprika, cayenne, cumin and brown
    sugar. Add the onions and chicken to the marinade. Cover and place in the
    refrigerator for at least six hours and up to 12.
  2. Just prior to
    grilling, make the glaze. In a saucepan over medium-high heat, whisk together
    all the glaze ingredients. Bring to a boil, stirring frequently, until
    thickened, about 8 minutes.
  3. Remove the chicken
    from the marinade, and discard the marinade.
  4. Place the chicken on a
    preheated grill, and brush it with glaze. Cook for about two minutes, flip and then
    brush with glaze again. Continue to flip and brush with glaze every two to four
    minutes until chicken is cooked through, about 20 to 25 minutes total (depending
    on the size of your chicken). Transfer chicken to a serving platter and
    sprinkle with cilantro.

2. Buffalo Wings With Buttermilk Bleu-Cheese Dip

Recipe from Malibu


  • 2 pounds chicken party wings
  • ¾ cup hot sauce, plus more for serving
  • 1 clove garlic, minced
  • 1 tablespoon fresh lemon juice
  • 3 tablespoons low-sodium chicken broth
  • Cooking spray
  • 3 large ribs celery, cut into sticks
  • 1 recipe Buttermilk Blue Cheese Dip


  1. Preheat the broiler. Place the wings in a large pot and
    fill the pot with water to cover by about two inches. Bring to a boil, and then
    continue to boil for 10 minutes. Drain.
  2. Meanwhile, in a medium bowl, combine the sauce, garlic,
    lemon juice and broth and set aside.
  3. Transfer the wings to a baking sheet or broiler pan
    that’s been lightly coated with cooking spray, and broil at about five to six
    inches from the flame, until the skin begins to blister and brown, five to six
    minutes. Turn the wings over and broil until cooked through, five to six
    minutes more. Watch the wings very carefully once they’re under the broiler,
    because when they begin to brown, it happens quite quickly.
  4. Using tongs, add wings to the sauce and stir to evenly
    coat them. Transfer the wings to a baking sheet, drizzle with the reserved
    sauce, and toss well to coat. Place the baking sheet under the broiler for one
    to two minutes. Turn the wings over and broil an additional one to two minutes,
    to heat the wings and sauce together.
  5. Serve the broiled Buffalo wings with extra hot sauce on
    the side, celery sticks and the buttermilk blue cheese dip.

3. Brown Sugar Spice Wings

Recipe from Body


  • 2 lbs chicken wings and drumsticks
  • ¼ cup brown sugar/Splenda blend
  • ½ tbsp each of: Paprika, cayenne
    pepper, chili powder, garlic powder
    and onion powder


  1. Rinse and pat dry chicken, then trim off visible fat.
  2. Place chicken in a large pot. Fill pot with cold water
    until chicken is covered by two inches.
  3. Bring water to a boil and boil for 10 minutes.
  4. While chicken is boiling, put remaining ingredients in a
    large Ziploc bag and shake to mix.
  5. Set the broiler to high with the rack about six inches
    from the flame.
  6. Once chicken is done, remove from water and add to Ziploc
  7. Shake until all wings are fully covered with marinade.
  8. Place chicken on a baking sheet and broil for six minutes
    on each side until the skin starts to crisp. Enjoy!

4. Mango Pasilla Tequila Wings

Recipe from  Happy
Healthy Hip Parenting

Ingredients for the Sauce:

  • 1 (12-ounce) jar HERDEZ® Roasted Pasilla Chile Mexican
    Cooking Sauce
  • ½ cup Sauza® Tequila Silver
  • 2 cups frozen mango chunks
  • 2/3 cup amber agave nectar
  • 1/3 cup ketchup
  • 1 tablespoon butter
  • ¼ teaspoon kosher salt
  • ¼ teaspoon freshly ground pepper

Ingredients for the Chicken:

  • 3 pounds chicken wings
  • 2 tablespoons extra virgin olive oil
  • 1 ½ teaspoons kosher salt
  • 1 teaspoon freshly ground pepper
  • 1 tablespoon butter, cubed
  • ½ cup chopped green onions


  1. Heat oven to 400°F.
  2. Place all
    ingredients for sauce in medium saucepan over medium heat. Bring ingredients to
    simmer, stir to combine and allow to simmer 25 minutes. Remove from heat and
    allow to cool 10 minutes.
  3. Pour cooled ingredients into a blender and blend on high
    one minute or until smooth. Pour back into saucepan and set aside.
  4. Pat chicken wings dry with paper towels to remove as much
    moisture as possible. Place wings on aluminum lined baking sheet. Top wings
    with olive oil, salt and pepper and cubed butter. Combine until all wings are
    coated with oil and seasoning.
  5. Spread wings on baking sheet in a single layer. Bake 35
    to 40 minutes or until golden and crispy.
  6. Transfer wings from baking sheet to a large mixing bowl.
    Pour ¾ cup sauce over wings and stir until wings are coated.
  7. Place wings on a serving platter. Top them with chopped
    green onions. Place remaining sauce in bowl on the side and enjoy! 

5. Baked Parmesan Garlic Chicken Wings

Recipe from Steamy


  • 1 teaspoon dried oregano
  • 1 teaspoon dried rosemary
  • ½ teaspoon ground cumin
  • 1 teaspoon kosher or sea salt (1/2 tsp table salt)
  • 2 ½ pounds chicken wings
  • 2 tablespoons extra-virgin olive oil (or melted butter)
  • 2 tablespoons minced fresh basil
  • 2 garlic cloves, finely minced
  • ¼ cup grated Parmesan cheese
  • ½ teaspoon seasoning salt (like Lawry’s)
  • 1 cup blue cheese dressing
  • 1 to 2 teaspoons Dijon mustard (or to taste) 


  1. Preheat oven to 425 F. In a small bowl, mix together the
    oregano, rosemary, cumin and salt. Lay the chicken wings on a baking sheet and
    season them with this mixture.
  2. Bake the chicken wings for 20 to 25 minutes. While the
    chicken is baking, mix together the oil, fresh basil, garlic, Parmesan cheese
    and seasoning salt.
  3. In a separate bowl, mix together the blue cheese dressing
    with the mustard (this is your dipping sauce)
  4. When the chicken is cooked through, toss the wings with
    the garlic/cheese/olive oil (or butter) sauce. Serve with the blue
    cheese/mustard dressing.

6. Caramelized Chicken Wings

Recipe from AllRecipes


  • 1 cup water
  • ½ cup white sugar
  • 1/3 cup soy sauce
  • 2 tbsps peanut butter
  • 1 tbsp honey
  • 2 tsps wine vinegar
  • 1 tbsp minced garlic
  • 12 chicken wings (large, tips removed and wings
    cut in half at joint)
  • 1 tsp sesame seeds (or to taste, optional)


  1. In an electric skillet or a large skillet over medium heat,
    mix together the water, sugar, soy sauce, peanut butter, honey, wine vinegar
    and garlic until smooth and the sugar has dissolved.
  2. Place the wings into the
    sauce, cover, and simmer for 30 minutes.
  3. Uncover and simmer until the wings are
    tender and the sauce has thickened, about 30 more minutes, spooning sauce over
    wings occasionally. Sprinkle with sesame seeds. 

7. Crispy Baked Chicken Wings with Tomato Chutney

Recipe from Big
Girl’s Small Kitchen

Ingredients for the Chicken:

  • 2 ½ pounds chicken wings
  • 1 tablespoon oil
  • Salt
  • 2 tablespoons chopped cilantro leaves

Ingredients for the chutney:

  • 1 tablespoon oil
  • 2 large onions, diced
  • 2 garlic cloves, minced
  • 1 tablespoon minced fresh ginger
  • 14.5-ounce can of Italian-style diced tomatoes
  • 1 tablespoon kosher salt
  • 1 tablespoon sugar
  • 1 teaspoon cumin
  • 1 teaspoon curry powder
  • pinch cayenne
  • 2 ½ tablespoons apple cider vinegar


  1. Preheat the oven to 400°F. Place the wings in a bowl and
    toss them with the oil and several big pinches of salt. Arrange the wings on
    two baking sheets lined with parchment paper or
    foil. You don’t want them to touch. Bake the wings for 15 minutes, then
    increase the oven temperature to 425°F and bake for 15 more minutes. The skin
    should be brown and crisp.
  2. Meanwhile, heat a Dutch oven or
    large saucepan over medium heat. Sauté the onions until translucent
    and soft, about 8 to 10 minutes, stirring frequently. Add the garlic and ginger
    and cook for an additional three minutes. Carefully pour in the tomatoes, then
    add the salt, sugar, spices and 2 tablespoons of the vinegar. Bring to a boil,
    then reduce the heat to low and let the chutney simmer for 15
    minutes, stirring occasionally. Add the remaining vinegar.
  3. Let the chutney cool until a splatter wouldn’t
    burn you (about 15 minutes), then purée in a food processor or using an
    immersion blender until smooth. Place about three quarters of the chutney in
    a serving platter with sides. Using tongs, transfer the wings into
    the sauce. Toss all together to coat the chicken with the chutney. Garnish
    with cilantro. Serve hot or at room temperature.
Jessica Starks

Jessica Starks is a freelance writer and blogger. She is passionate about writing and sharing new, helpful information with her audience. Jessica also hopes to inspire others to strive to live healthier and happier lifestyles.

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