It’s the weekend and you want a treat that won’t hurt your goal or bank account. Well, these homemade air fryer chicken wings are the perfect solution.
Not only are they ready in under half an hour, but they have an irresistible crispy outside and come smothered with plenty of tangy buffalo sauce. Now that’s something to get excited about.
They’re surprisingly simple to perfect yourself and will quickly become a go-to air fryer recipe to fall back on every time you’re having a few friends around, or just want to kick back on a game day.
It might feel like a super-indulgent snack, but each serving comes in at under 250 calories and is loaded with 20g of protein, ideal for supporting your training in the tastiest way.
You can take this recipe and run with it however you like too. More of an extra hot kinda person? Don’t be shy with the chili powder.
Going for the full shebang? Pair these wings up with a ranch sauce or blue cheese dip.
Serves 3Ingredients
- 500 g chicken wings (roughly 12)
- Low-calorie cooking spray
- 1/2 tbsp. baking powder
- 1 tsp. onion powder
- 1 tsp. garlic powder
- 1 tsp. salt
- 1.5 tbsp. oil (for the sauce)
- 2 tbsp. honey (for the sauce)
- 2 tbsp. buffalo sauce (for the sauce)
Instructions
Prep your chicken wings by patting them dry with a paper towel and then cutting them up so they’re divided into upper & lower halves (these are actually called ‘drumettes’ and ‘wingettes’).
Next, add the prepped chicken to a large bowl and spray with low-calorie cooking spray. Add the baking powder, onion powder, garlic powder, and salt. Mix well so that they’re all coated evenly.
Transfer the chicken wings into your air fryer (you may want to divide into two batches to ensure they all crisp evenly).
Air fry at 200°C/400°F for 8 minutes, then flip each wing and fry again for a further 8 minutes. This makes the wings super-crispy, especially with the baking powder.
In the meantime, make your sauce by mixing the oil, honey, and buffalo sauce into a small bowl.
Once cooked, transfer your wings into a large bowl and pour the sauce over them. Mix until all the wings are coated thoroughly.
Serve immediately and dig in.
Nutritional info per serving:
| Calories | 243 |
|---|---|
| Total Fat | 16g |
| Total Carbohydrates | 7g |
| Protein | 20g |
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