Fed & Fit

Crispy Baked Buffalo Wings

06_FF_Gameday_Wings

I literally cannot think of a better way to say “Happy New Year!” than with this most special, important, tasty, crispy, healthy, make-husband-happy recipe …

BEHOLD! The one and only, crispy baked buffalo wings. Once upon a time, I made a Paleo buffalo sauce and posted the recipe here on the blog. It accompanied some chicken wings and people went NUTS. Nuts, I tell you! I literally can’t go to a family gathering without someone saying that they “decided to try a recipe from that blog of yours?” …and… “well, I came across these buffalo wings?” …and… “let me tell you, if that is ‘PALL-E-O,’ then sign me up” … “I’ve never enjoyed buffalo wings so much!” … “my husband [chuckling] didn’t even know they were healthy!”

Encounters like that warm my heart more than I can possibly describe.

Although I personally adored the buffalo sauce, too, I thought the chicken wings needed work. I wanted something more …something, crispier.

I took to my kitchen and experimented like I was learning how to make a Paleo-friendly pie crust (which requires LOTS of trials and errors). Austin thought he’d died and gone to heaven because for almost a week straight, he got hot, delicious, and “almost perfect” crispy buffalo wings.

One day, the stars aligned and a lightbulb blinked bright above my head.

“More time in the oven!”

Is it possible that something so simple could be the cure? We’re taught NOT to over-cook meat, especially chicken, but could this be the answer? Is there enough fat in the chicken wing to keep the meat moist and delicious? (sorry I said moist)

The (slightly) abridged version of this story ends with a resounding YES. No breading needed. No special egg wash. You just need to pop those babies in the oven and then go fold laundry, make a flaky Paleo pie crust, or walk the dog. They need to bake for about ONE WHOLE HOUR. I know that sounds like a lot, and yes, you should probably check in on them after about 45 minutes to make sure your oven isn’t over-achieving on the heat index, but that’s what it takes to create the crispiest, dreamiest, “may I have anotha?” buffalo chicken wing.

I hope you enjoy, my friends!

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Crispy Baked Buffalo Wings

Yield: 4 servings

Prep Time: 15 minutes

Cook Time: 1 hour

Total Time: 1 hour 15 minutes

Ingredients:

  • 1 pound chicken wings
  • 1 + ½ teaspoon sea salt
  • ¼ teaspoon ground black pepper
  • 3 tablespoons virgin coconut oil
  • 3 tablespoons apple cider vinegar
  • 3 tablespoons fresh lemon juice
  • ½ teaspoon cayenne
  • ½ teaspoon paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder

Directions:

  1. Preheat oven to 400 degrees Fahrenheit and line a baking sheet with parchment paper.
  2. Wash and pat dry each chicken wing. Dust evenly with ½ teaspoon of the sea salt plus the ground pepper. Bake at 400 F for approximately one hour, or until golden brown and the skin is hardened when you touch it.
  3. While the chicken is baking, make the buffalo sauce in a small sauce pan over the stove. Whisk the coconut oil, vinegar, lemon juice, cayenne, paprika, garlic powder, onion powder, and remaining 1 teaspoon of sea salt together. Let it simmer for 5 minutes then remove from heat. Whisk again just before using.
  4. When the chicken comes out of the oven, let them rest for 5 minutes then place in a large bowl and pour the buffalo sauce over. Stir and combine until each wing is evenly coated.
  5. Serve alongside celery sticks and homemade ranch.

Tips: Note that if you make more than 1 pound of chicken wings at a time, you may need to adjust the cooking time in order to get the correct crispy texture. Any leftovers will keep refrigerated in an airtight container for up to 5 days.

Program Compliance: Fed+Fit, 21-Day Sugar Detox, Whole30, GAPS

   

4 Responses to “Crispy Baked Buffalo Wings”

  1. #
    1
    Brookeposted January 6, 2016 at 4:02 pm

    Cannot wait to try this! Will be perfect for the College NC and the Super Bowl while doing Whole30!!

    • Kelly replied: — January 10th, 2016 @ 10:35 pm

      Yes! I totally agree Brooke! I am going to make these for the Super Bowl, but might have to make them before then as that seems like a long time 🙂

  2. #
    2
    Carmenposted February 5, 2016 at 5:53 pm

    These look amazing! Do you turn them halfway through their time in the oven? Thanks!

    • Kelly replied: — February 12th, 2016 @ 3:33 pm

      Hi Carmen! You shouldn’t need to flip them, but feel to if you want. You can also put them on a cookie drying rack so the heat can get the top and the bottom of the wing!

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