Whole 30 Compliant Hot Wings

With Superbowl right around the corner, you may be looking for some snacks to serve that are on the healthier side. I know, we don't usually think of hot wings as being very healthy, but these baked Whole 30 Compliant Hot Wings are much better for you than their fried counterparts, and still have amazing flavor and crispness. I also made a ranch dressing from the book Whole30: The 30 Day Guide to Total Health and Food Freedom, and it was delicious. Even Russ liked this dairy-free version of the classic standby.

Jay's Baking Me Crazy has a fantastic recipe for Baked Chicken Wings. I used the general baking instructions as my inspiration. Jessica has a sauce and ranch dressing recipe as well (both are Paleo and Whole 30 approved), but I chose to use my Tessamae's Buffalo Sauce since I already had it on hand. I must say, I have really liked all the condiments from Tessamae's so far. I know that they can all be made from scratch, but with a busy schedule, it's nice to have some ready-made marinades and condiments. In fact, they're good enough that I will continue using many of them even after I am finished with my Whole30 round. In case you're curious, this is the Whole30 Pack that I purchased at the beginning of my Whole30 round.

Let's get these chicken wings baking! I used about one pound of chicken wings and drummies. (Let's be real, mostly drummies because those are Russ's favorite, and I always get stuck with all the wings.) I marinated the wings overnight in a Ziploc bag with a quarter bottle of the Tessamae's Buffalo Sauce. The next day I lined a baking sheet with foil, and preheated the oven to 400ºF. Spray the foil with a mist of avocado oil. If I'm baking at 400º or higher, I always use avocado oil since it has a higher smoke point than extra virgin olive oil.

Bake the wings for about forty minutes. Remove from the oven and brush all sides of the wings with the buffalo sauce. Return the wings to the oven and bake for five more minutes. Remove and brush with wing sauce one more time, and bake another five minutes. As soon as the wings are cool enough to eat, serve them with your favorite dipping sauce and celery sticks.

While the wings are baking, make your own ranch dressing to keep this treat Whole30 and Paleo approved. I used the Ranch Dressing recipe from the Whole30 book. It really is tasty, and I had plenty left over to use on a few salads during the week. Simply whisk together mayonnaise (I used Primal Kitchen's.), coconut cream (You don't even taste the coconut in the dressing.), red wine vinegar, parsley, garlic powder, onion powder, black pepper, and paprika in a bowl. Store in an airtight container in the refrigerator for up to  three days.

What's your favorite way to serve wings? Do you have a favorite wing sauce that you buy or make from scratch?

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Whole 30 Compliant Hot Wings

Yield: 4 servings

Prep Time: 10 minutes

Cook Time: 50 minutes

Additional Time: 2 hours

Total Time: 3 hours

These baked Whole30 Compliant Hot Wings are much better for you than their fried counterparts, and still have amazing flavor and crispness.

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Ingredients

For the Wings:

• 1 pound chicken wings
• ½ bottle Tesssamae's Buffalo Sauce

For the Ranch Dressing

• 1 cup mayonnaise, such as Primal Kitchen or Tessamae
• ¼ cup coconut cream
• 2 tablespoons red wine vinegar
• 1 tablespoon minced fresh parsley or 2 teaspoons dried
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon black pepper
• ¼ teaspoon smoked paprika

Instructions

1. Preheat the oven to 400ºF. Line a baking tray with aluminum foil, and spray with a mist of avocado oil.
2. I marinated the wings overnight in the buffalo sauce, but you could shorten this to a few hours. Remove the wings from the bag and place on the prepared baking sheet.
3. Bake for 40 minutes. Remove the wings from the oven, and brush all sides with additional sauce, not the sauce you marinated them in. Bake for 5 more minutes.
4. Remove from the oven, and brush with sauce again. Bake for 5 more minutes, and allow to cool slightly before serving.
5. While the wings are baking (or the night before), whisk together all the ingredients for the Ranch Dressing in a medium bowl. Store in an airtight container in the fridge for up to 3 days.
6. Serve the wings with the dressing and celery sticks. Yum! This one is definitely guy approved!

Nutrition Information

Yield 4 Serving Size 1
Amount Per Serving Calories 817Total Fat 72gSaturated Fat 19gTrans Fat 0gUnsaturated Fat 49gCholesterol 116mgSodium 819mgCarbohydrates 22gFiber 1gSugar 10gProtein 20g

Note: Nutritional information is an approximation. Different brands and/or quantities will change the nutrition profile.

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