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 I do for my garlic parmesan wings. Instead of using unhealthy, hydrogenated oils, I use 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 genetically modified canola oil. Although there are mixed opinions about whether or not canola oil is bad for you, I choose to avoid it because 90 percent of 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. Using canola oil when cooking can increase your chances of developing kidney, liver and heart problems.
When you are frying chicken wings, they are being fully submerged in oil, adding a lot more calories to your meal. Plus, they are being 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 are using far less oil and, if you choose the right oil, you are not being exposed to carcinogens. I chose to use avocado oil for my garlic parmesan wings recipe because it has a high smoke point, so the structure of the oil won’t begin to break down and lose its nutrients when its 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.
One serving of garlic parmesan wings made using this recipe contains roughly the following (1, 2, 3, 4):
- 369 calories
- 37 grams protein
- 21 grams fat
- 6 grams carbohydrates
- zero grams sugar
- 8.6 milligrams niacin (61 percent DV)
- 0.7 milligrams vitamin B6 (54 percent DV)
- 0.9 micrograms vitamin B12 (38 percent DV)
- 1.2 milligrams vitamin B5 (23 percent DV)
- 0.3 miligrams riboflavin (23 percent DV)
- 84 milligrams choline (20 percent DV)
- 319 IUs vitamin A (14 percent DV)
- 1.3 milligrams vitamin E (9 percent DV)
- 1,459 milligrams sodium (97 percent DV)
- 451 milligrams phosphorus (64 percent DV)
- 30 micrograms selenium (55 percent DV)
- 3 milligrams zinc (40 percent DV)
- 377 milligrams calcium (38 percent DV)
- 44 milligrams magnesium (14 percent DV)
- 0.2 milligrams manganese (11 percent DV)
- 0.09 milligrams copper (10 percent DV)
- 1.5 milligrams iron (9 percent DV)
- 324 milligrams potassium (7 percent DV)
Here’s a quick glance at some of the top health benefits associated with the ingredients in my 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. 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 oil like avocado oil, instead of partially hydrogenated canola oil, can help to lower blood pressure and cholesterol and boost nutrient absorption. (5)
- Garlic: Eating garlic regularly, even in powdered form, helps to 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. (6)
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 chicken wings in 1½ cups of avocado oil.
Next, mix 1 tablespoon garlic powder, ½ cup grated parmesan, ½ cup grated pecorino romano, 1 teaspoon of salt and 1 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.
Your 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. I like to dip my wings in a paleo buffalo sauce, like the sauce I use for my Buffalo Cauliflower Recipe.
And just like that, these healthy, gluten-free and gut friendly wings are ready to enjoy!
- 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
- 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.
Sounds like a great recipe. I was especially looking for one that incorporated Romano as well as Parmesan. Unfortunately it does not include cooking directions for chicken wings that are frozen. Which many times that’s what they are. Cooking them from this state requires much higher temperatures and cooking times. Also unless I missed something, the main direction does not state what level your cooking racks in the oven should be at. Center bottom… Etc.
What kind of chicken wings? It doesn’t say free range, grass fed, etc.
check out the avocado oil
These were incredibly delicious – thank you. A little confused about how cheese falls into the “good for gut health” category but am grateful as this is something my whole family liked and that’s going to make meal planning easier in the future. I also wanted to repeat what Diane said about the avocado oil quantity. In the list of ingredients you have it written correctly, but in the photo instructions you have written 1.5 cups of avocado oil. You may wish to correct that. Thanks again for an awesome recipe!
Yeah I noticed that too. Confused on what cheese to use and how this is good for the gut? Maybe use non-pasteurized, raw cheese?
Your avocado oil says 1 1/2 cups, not tablespoons as it does in the ingredients list.
can’t wait to try this one on my very fussy eater, he loves chicken wings
I hope he enjoys them!