Oven-“Fried” Chicken Wings

Oven-“Fried” Chicken Wings

Laila shares her recipe for a main dish that’s fit for a family of sports fanatics.

Serves: 4
Prep Time: 10 to 15 minutes
Cook Time:  1 hour
Difficulty: Easy 

1¼ teaspoons sea salt, divided

1 teaspoon freshly ground black pepper, divided
1 teaspoon onion powder
1 teaspoon garlic powder

1 teaspoon paprika

¾ teaspoon ground thyme

12 chicken wings (about 2½ lbs), wing tips trimmed, cut in half at the joint (or left whole if you like)
¾ cup whole-wheat flour

Extra-virgin olive oil or unrefined coconut oil cooking spray
Lemon wedges
Sriracha sauce or another hot sauce for dipping (optional)


  1. Preheat the oven to 425 F. Line a baking sheet with parchment paper
  2. In a small bowl, combine ¾ teaspoon of salt, ½ teaspoon of pepper, the onion powder, garlic powder, paprika and thyme
  3. Place the wings in a large bowl, put on a pair of disposable gloves (or wash your hands really well) and massage the rub into the chicken. Make sure to coat them well so every bite will be bursting with flavor
  4. Place the flour in a large zip-top bag and shake in the remaining ½ teaspoon salt and ½ teaspoon pepper
  5. Seal the bag and shake to work the salt and pepper into the flour
  6. Open the bag, add the seasoned wings to the flour, seal the bag again and shake to coat the wings evenly
  7. Generously coat the prepared pan with cooking spray – use the equivalent of about 1½ tablespoons
  8. Put the wings on the pan in a single layer with a little space between each
  9. Generously coat the tops of the wings with cooking spray – use the equivalent of about 1½ tablespoons
  10. Bake until nicely browned and crisp, 45 to 55 minutes. You do not need to flip the wings
  11. Serve with lemon wedges on the side for squeezing, and sriracha if desired

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