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3 Calorie-Conscious Wing Recipes

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Wings! They are one of my absolute favorite foods and I imagine they are for a lot of you.

I remember my first true love at first bite experience was in Austin, TX at a spot called Pluckers! Regardless if the Texas Longhorns played well, you could always count on Pluckers to come thru with the “W!” My favorite flavor is “Texas Gold Rush” – it’s a flavor combo between honey mustard and BBQ sauce and it still has me craving it today!

So, today it is all about wings!

Here are 3 super easy and calorie-conscious recipes that you can use for chicken wings or roasted cauliflower!

TANGY BALSAMIC GLAZE WINGS

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3 Calorie-Conscious Wing Recipes

Ingredients

For 8 servings (of 4 ounces of chicken):

  • 2lbs drummettes with fat and skin trimmed
  • Sauce
    • 1/3 cup Balsamic glaze
    • 1 teaspooon chili powder (optional)
    • Juice from 1/2 lime
  • Garnish:
    • fresh chopped green onion
    • lime
    • sea salt crystals (optional)
Steps
  1. Set oven to 420F.
  2. Trim excess fat and large pieces of skin from the drummettes or wings using a sharp knife or food scissors. This is important to reduce the amount of calories – just be careful not to cut the protein. You can cut the calories of each chicken wing by up to 15 calories! So, imagine if you eat 10 wings – that’s 150 fat calories you saved! 
  3. Place the wings in a bowl, add a few pinches of sea salt and pepper and mix together.
  4. Place the wings on a baking rack (recommended) or a nonstick baking sheet. Before placing the wings in the oven, spray them with olive oil so that the outside gets somewhat crispy while baking.
  5. Bake in the oven for about 35 minutes at 420F. Keep in mind that cooking times may vary depending on the amount of chicken.
  6. Mix together the ingredients for the sauce in a glass bowl. Before tossing the baked wings in the sauce, heat the sauce in the microwave for about 1 minute.
  7. Place about a pound of the wings in a large bowl and add a few tablespoons of the sauce of the bowl. Toss the wings in the sauce until all of them are fully coated. A little sauce goes a long way so don’t overdo it! Repeat until all the wings have been covered.

Approximate macros for 1 of 8 servings

Available in the FitMenCook app

Open this recipe in the FitMenCook app to add the ingredients to your shopping list, scale the recipe and track your calories. Enjoy!

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Calories
140
Protein
17.5g
Fat
3g
Carbs
7g
Sodium
-
Fiber
0g
Sugar
4g
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GOLDEN MUSTARD WINGS (WITH A LIL’ CURRY)

Ingredients

For 1 of 12 servings (of 4 ounces of chicken):

  • 3lbs drummettes with fat and skin trimmed
  • Sauce
    • 1 tablespoon coconut oil
    • 1/3 cup Dijon mustard
    • 1 tablespoon apple cider vinegar
    • 1 teaspoon garlic (paste or minced)
    • 1/2 teaspoon turmeric
    • 1 teaspoon curry powder
    • 1/4 cup (4 tablespoons) raw honey
  • Garnish
    • fresh chopped parsley
    • lemon
Steps
  1. Set oven to 420F.
  2. Trim excess fat and large pieces of skin from the drummettes or wings using a sharp knife or food scissors. This is important to reduce the amount of calories – just be careful not to cut the protein. You can cut the calories of each chicken wing by up to 15 calories! So, imagine if you eat 10 wings – that’s 150 fat calories you saved!
  3. Place the wings in a bowl, add a few pinches of sea salt and pepper and mix together.
  4. Place the wings on a baking rack (recommended) or a nonstick baking sheet. Before placing the wings in the oven, spray them with olive oil so that the outside gets somewhat crispy while baking.
  5. Bake in the oven for about 35 minutes at 420F. Keep in mind that cooking times may vary depending on the amount of chicken.
  6. Set a nonstick or cast-iron skillet on medium-high heat and add the coconut oil. Once it has melted, toss in all of the ingredients for the sauce. Stir it together with a spatula and bring it a simmer.
  7. Once it has simmered for about two minutes, remove the skillet from the heat and allow the sauce to thicken.
  8. Place about a pound of the wings in a large bowl and add a few tablespoons of the sauce of the bowl. Toss the wings in the sauce until all of them are fully coated. A little sauce goes a long way so don’t overdo it! Repeat until all the wings have been covered.
Calories
153
Protein
17g
Fat
4g
Carbs
6g
Sodium
-
Fiber
0g
Sugar
6g
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SAVORY “COLD BREW” WINGS

Ingredients

For about 16 servings (of 4 ounces of chicken):

  • 4lbs drummettes with fat and skin trimmed
  • Rub
    • 1/3 cup coffee beans
    • 2 tablespoons smoked paprika
    • 1 teaspoon cayenne
    • 1 tablespoon cinnamon
    • 1 1/2 tablespoon coconut sugar
  • 2 tablespoons extra virgin olive oil (a 1/2 tablespoon for every 1lb chicken)
  • Garnish:
    • lime
    • sea salt crystals (optional)
Steps

  1. Set oven to 420F.
  2. Trim excess fat and large pieces of skin from the drummettes or wings using a sharp knife or food scissors. This is important to reduce the amount of calories – just be careful not to cut the protein. You can cut the calories of each chicken wing by up to 15 calories! So, imagine if you eat 10 wings – that’s 150 fat calories you saved!
  3. Add the ingredients for the rub into a food processor. Blend until it becomes a fine powder with a few coarse pieces of coffee grind.
  4. Place about a pound of the wings in a large bowl and add a heaping tablespoon of the rub mixture to the bowl. Add a few pinches of sea salt and pepper and 1/2 tablespoon of olive oil. Mix it all together. Repeat until all of the wings have been coated.
  5. Place the wings on a baking rack (recommended) or a nonstick baking sheet.
  6. Bake in the oven for about 35 minutes at 420F. Keep in mind that cooking times may vary depending on the amount of chicken.
Calories
133
Protein
17g
Fat
5g
Carbs
1g
Sodium
-
Fiber
0g
Sugar
1g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.