Guiltless Garlic Parmesan Wings
Chicken wings can definitely be a guilty pleasure. They are crispy and flavorful, but when you order wings in a restaurant, they are almost always deep fried in rancid vegetable oil. A much healthier alternative is to bake your wings, which is exactly what’s done for these garlic parmesan wings.
Instead of using unhealthy, hydrogenated oils, this recipe uses avocado oil, which can safely be exposed to high temperatures in the oven.
You’ll love the combination of flavors used in this gluten-free and ketogenic diet-friendly recipe, and knowing that you’re getting the health benefits of ingredients like high-protein chicken, garlic and avocado oil makes these wings taste even better.
Baking vs. frying chicken wings
When you order chicken wings at a restaurant, they are usually deep fried in hydrogenated or partially hydrogenated vegetable oils. The most popular vegetable oil used to fry foods like chicken wings is canola oil.
Although there are mixed opinions about whether or not canola oil is bad for you, it’s not a bad idea to avoid it because more canola oil is genetically modified, and it’s a refined, partially hydrogenated oil that goes through a process of refining, bleaching and deodorizing, which increases its level of trans fats.
When you fry chicken wings, they are fully submerged in oil, adding a lot more calories to your meal. Plus, they are exposed to extremely high temperatures, which can cause carcinogenic effects when the oil has reached its smoke point.
Baking chicken wings is a healthier choice because you use far less oil, and if you choose the right oil, you are not exposed to carcinogens. This recipe uses avocado oil for the garlic parmesan wings because it has a high smoke point, so the structure of the oil won’t begin to break down and lose its nutrients when exposed to high temperatures in the oven.
While canola oil has a smoke point of 400 degrees Fahrenheit, avocado oil’s smoke point is much higher at 570 degrees.
Key ingredients
Here’s a quick glance at some of the top health benefits associated with the main ingredients in these garlic parmesan wings:
- Chicken wings: Chicken wings are high in protein, which is vital for building muscle mass, balancing hormones, aiding digestion and supporting neurological function. Make sure you opt for free-range chicken over factory-farmed chicken. Protein foods are used by the body to develop, grow and maintain every part of the body, from your skin and hair to your immune system and digestive enzymes. Chicken is also an excellent source of B vitamins, including niacin (vitamin B3), which boosts cardiovascular and skin health, improves joint mobility, and supports brain function.
- Avocado oil: Avocado oil is a source of healthy fats, including oleic acid and essential fatty acids. Choosing a healthy cooking oil like avocado oil, instead of partially hydrogenated canola oil, can help lower blood pressure and cholesterol and boost nutrient absorption.
- Garlic: Eating garlic regularly, even in powdered form, helps prevent major health issues like infections, heart disease and stroke. It has anti-inflammatory properties and works as a powerful antioxidant. Garlic benefits your blood pressure, immune system and even your brain function.
How to make garlic parmesan wings
To make these delicious and healthy garlic parmesan wings, start by preheating your oven to 350 degrees Fahrenheit and lining a baking sheet with parchment paper. Then evenly coat the defrosted chicken wings in avocado oil.
Next, mix one tablespoon of garlic powder, a half a cup of grated parmesan, a half a cup of grated pecorino romano, one teaspoon of salt and one teaspoon of pepper in a bowl.
Coat each chicken wing with your cheese and spice mixture, making sure to cover the wings completely. Then place the wings on the parchment paper.
You’re almost done. Just let your wings bake for 30 minutes, until they turn golden brown and the cheese begins to look crispy.
Let your garlic parmesan wings cool until they can be handled. Feel free to dip these wings in a Paleo buffalo sauce, like the sauce used in this Buffalo Cauliflower recipe.
And just like that, these healthy, gluten-free and delicious wings are ready to enjoy!
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Guiltless Garlic Parmesan Wings
- Total Time: 35 minutes
- Yield: 3 servings 1x
- Diet: Gluten Free
Description
A healthier alternative to traditional wings is to bake them, which is what is done for these garlic parmesan wings. They’re also gluten-free and keto-friendly.
Ingredients
- 12 chicken wings
- 1½ tablespoons avocado oil
- 1 tablespoon garlic powder
- ½ cup parmesan, grated
- ½ cup pecorino romano, grated
- 1 teaspoon salt
- 1 teaspoon pepper
Instructions
- Preheat oven to 350 F.
- Line a baking sheet with parchment and set aside.
- Mix spices and cheeses in a bowl.
- Coat the wings in oil.
- Dip wings in mixture.
- Bake for 30 minutes.
- Prep Time: 5 min
- Cook Time: 30 min
- Category: Main Dishes
- Method: Oven
- Cuisine: American
Nutrition
- Serving Size: 4 wings
- Calories: 420
- Sugar: 1.3g
- Sodium: 1567mg
- Fat: 22g
- Saturated Fat: 8.8g
- Unsaturated Fat: 13.1g
- Trans Fat: 0.1g
- Carbohydrates: 10.5g
- Fiber: 0.5g
- Protein: 43.7g
- Cholesterol: 108mg
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