Healthier chicken wings are here! Crispy skin, loads of flavor, and absolutely no deep-frying—thanks to the air fryer.
They’re so popular today that it’s hard to imagine that chicken wings were once considered a “junk cut,” reserved for making stock, pet foods, and the like. The North American approach of deep-frying them by the pound, especially around televised sporting events, is a fairly recent phenomenon. Buffalo wings, believed to have been invented at the Anchor Bar in Buffalo, New York, circa 1964, became the wing tasted ’round the world. Today it’s estimated that during the Super Bowl, about a billion and a half wings are eaten by Americans in a single day—that’s a lot of wings!
Chicken wings are beloved today for good reason. They’re fun to eat, and being a finger food makes them popular with all ages, and particularly with those multitasking—i.e., watching a game and eating at the same time. They’re easy to share, since a batch typically comes on a platter, complete with dip and sides. And they’re just finger-lickingly delicious, moist, rich, and crisped on the outside, thanks to all that skin. They’re typically bathed in an intensely flavored baste or sauce that keeps everyone going back for more! And the wing craze isn’t just an American thing; Chinese wings, Korean wings, and Japanese wings are enjoying a heyday as well.
This recipe brings you that classic game-night vibe chicken wings are known for, no deep-frying required. The air fryer is brilliant at delivering the crispy on the outside, juicy on the inside texture without requiring lots of hot oil. We use a spice rub to coat the wings first, then give them a quick baste in a not-too-sweet barbecue sauce for perfect flavor and a picture-perfect glazed finish. What you get is a slightly healthier wing, no wrangling and cleaning up after a pot of hot oil, and no compromise in flavor!
Are Air-Fryer BBQ Chicken Wings Healthy?
Wings are not the healthiest cut on the bird. The high proportion of fatty skin to meat that makes them irresistible also packs a high calorie punch, so we don’t recommend you eat wings every day. Having said that, the fact that these wings are cooked in very little added fat (thanks to the air fryer!) makes them a smart choice if you’re going to indulge. We add just Greek yogurt (not a high-calorie dressing) as a cooling dip, and celery sticks as the classic crunchy side for wings. Be sure to eat a bit of these healthy sides along with your wings rather than adding high-calorie extras like fries or onion rings.
Anatomy Of A Wing
A whole chicken wing is made of three parts. The largest of these is typically called a drumette, since it looks something like a mini drumstick with a single bone surrounded by juicy flesh. Connected to the drumette is the wingette, or flat. This portion has two small bones running through it and contains less flesh and a higher proportion of skin than the drumette. Finally, the wing ends in the tip, a finger-like strip that contains just about no flesh and typically isn’t eaten. Save it for stock!
You can buy wings in a number of ways. Packages marked “party wings” are popular and consist of a mix of drumettes and flats separated at the joint with the tips already removed. These are ready to go; no cutting required. Drumettes and flats are sometimes sold separately as well. If you buy whole wings, you’ll need to do a little knife (or scissor) work before cooking them for this recipe. First find the joint between the drumette and flat and cut down with a knife or use a pair of kitchen shears to separate the pieces. Then trim off the tip; you can discard it or save it for stock.
How Can I Store Leftovers?
Cool leftover wings, place them in an airtight container, and refrigerate up to 4 days. You can reheat them in the air fryer at 300°F until hot or microwave them. They won’t be quite so crispy on reheating, but they’ll still be delicious! If you have leftovers that you want to freeze, try freezing them individually on a cookie sheet before putting them in a zip-top bag—that way they won’t clump together. You can pull out as many as you like and reheat at 300°F in the air fryer.
Serving Suggestions
Serve your wings with a healthy, veggie-forward salad like festive Mexican Chopped Salad, Grilled Mexican Corn Salad With Tomatillos, or Greek Healthy Broccoli Salad.
Ingredients
- 2 pounds chicken wings tips removed
- 1 to 2 tablespoons avocado oil
- 1 1/2 teaspoons salt Himalayan pink or kosher
- 1 teaspoon freshly ground black pepper
- 1 teaspoon baking powder for crispiness
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon ground mustard
- ¼ teaspoon cayenne pepper optional
- Nonstick spray
- ¾ cup low-sugar barbecue sauce
- Celery sticks and a small bowl of Greek yogurt optional sides
Instructions
- If not already done, cut the wings into drumettes and flats. Using paper towels, pat the wings dry (this helps with crispiness!).
- In a large bowl, gently toss the chicken wings with the avocado oil.
- In a small bowl, whisk together the salt, black pepper, baking powder, smoked paprika, garlic powder, onion powder, ground mustard, and cayenne pepper (if using).
- Sprinkle the seasoning mix over the chicken wings and toss.
- Lightly spray the air fryer basket with nonstick spray.
- Arrange the wings in a single layer in the basket. Cook in batches if necessary to avoid overcrowding.
- Air fry at 350°F for 8 to 9 minutes, then flip the wings. Continue cooking for another 5 to 7 minutes until they're golden.
- Remove the wings from the air fryer and brush each piece with BBQ sauce.
- Return the wings to the air fryer and cook for an additional 3 to 5 minutes; ensure that the wings are cooked through and the internal temperature of the wings reaches 165°F.
- Drizzle with a little extra barbecue sauce if desired. Pair with a side of crunchy celery sticks and Greek yogurt for dipping if you like.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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