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Barbecue Maple Lime Chicken Wings | Cheat Day Recipe

Here’s how to make your wings perfectly crisp on the outside and moist on the inside – just as they should be. This will be your go-to cheat day recipe for those summer days, but don’t worry, it’s still high in protein!

Serves: 3


  • 4 tbsp. maple syrup
  • 1 lime (zest and juice)
  • 3 cloves garlic (finely chopped)
  • 1 tbsp. coconut oil (melted)
  • 2 tbsp. barbecue sauce
  • 1 tbsp. hot pepper sauce
  • 1kg chicken wings


#1 Preheat oven to 350°F or 320°C for fan-assisted.

#2 In a bowl, mix together the garlic, maple, lime zest and half the juice, coconut oil, pepper sauce and barbecue sauce.

#3 Coat the chicken wings and set aside to marinate for at least 30 minutes (for best taste, leave to marinade overnight).

#3 Once marinated, pick the wings out of the sauce and spread them out onto a baking tray (don’t throw the sauce away!).

#4 Bake for 25 minutes, drain, then add the remaining marinade and bake for a further 20 minutes.

#5 Increase the temperature by 60°F, spoon the remaining marinade over the wings and bake for a further 15 minutes.

#6 Remove from the oven, squeeze the remaining lime juice over the wings and serve hot!

Barbecue honey chicken wings

Barbecue Maple Lime Chicken Wings | Cheat Day Recipe

Nutritional Facts

Amount per serving

Calories 501kcal 216 Calories from Fat
% Daily Value *
Total Fat24g37%
Total Carbohydrates16g5%

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Jennifer Blow

Jennifer Blow

Writer and expert

Jennifer Blow has a Bachelor of Science in Nutritional Science and a Master of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research. Jennifer has been quoted or mentioned as a nutritionist in major online publications including Vogue, Elle, and Grazia, for her expertise in nutritional science for exercise and healthy living. Her experience spans from working with the NHS on dietary intervention trials, to specific scientific research into omega-3 fatty acid supplementation and also the effect of fast foods on health, which she has presented at the annual Nutrition Society Conference. Jennifer is involved in many continuing professional development events to ensure her practise remains at the highest level. Find out more about Jennifer’s experience here: https://uk.linkedin.com/in/jennifer-blow. In her spare time, Jennifer loves hill walking and cycling, and in her posts you’ll see that she loves proving healthy eating doesn’t mean a lifetime of hunger.

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