Baked Buffalo Wings


Let’s talk buffalo wings. Buffalo wings are probably one of my favorite appetizers/snacks/meals, and the spicier the wing the better in my mind. My all-time favorite wings come from the Boathouse in Belmar, NJ. They grill their buffalo wings, and their sauces are incredible. Other than the Boathouse, I have yet to find a place that grills their wings, making it seemingly impossible to find clean buffalo wings! I was at a loss! Then I came across the method of baking the wings, if done correctly, you can get a nice, crisp wing, that you won’t even realize isn’t fried!

This recipe is slightly time consuming since the baking portion takes a bit of time, but it is very much worth the wait. These wings will be great for any occasion, from football parties to family dinners to just a simple snack on a Sunday! If you have been missing wings as much as I had while eating clean, this is the recipe for you!

Baked Buffalo Wings  IMG_0837

Prep Time: About 15 Minutes

Cook Time: About 1 Hour

Total Time: Just over an hour


  • 1-2 Lbs Chicken Wings
  • Salt
  • Pepper
  • 2 Tbsp Olive Oil
  • Crushed Red Pepper Flakes
  • Onion Powder
  • Chipotle Chili Powder (Optional)
  • Hot Sauce of choice (I use Frank’s Red Hot Original since I know this is clean – Just check the ingredients on the hot sauce to make sure there is nothing that would not be allowed)
  • Raw Honey


  • Allow the wings to thaw completely to room temperature
  • Pre-Heat Oven to 400°F
  • Once thawed, pat dry completely
  • In a large bowl add the wings, salt, pepper, crushed red pepper flakes, onion powder, and chipotle chili powder
  • Mix the wings around with your hands making sure to coat all of them
  • Place a wire rack on a baking tray and place the wings on the rack
  • Bake the wings on 400°F for 30 minutes, turn wings over, bake for an additional 10 minutes
  • While the wings are baking, in a sauce pan add the Frank’s Red Hot, Crushed Red Pepper Flakes, pepper, and some honey to taste
  • You can add more or less crushed red pepper depending on how spicy you like it
  • Stir and allow to come to a slight boil, then set aside off the heat
  • Once the wings are done, remove them from the oven and coat each wing in the hot sauce, saving the extra sauce
  • Bake the wings for an additional 5 minutes
  • Once finished, place the wings on a serving dish, coat with additional sauce, and serve with carrots or celery

That’s it! Baking the wings may take a couple attempts to get just right, but once you learn how crispy you like them, you can adjust the baking times accordingly. You can also adjust the hot sauce based on your personal preferences. As I said, I love it spicier, but you can add more honey to cut some of the spice with the sweetness, or you can add more crushed red pepper to add some more spice!

I highly encourage everyone to try these out, especially if you love buffalo wings like I do! Let me know what you think, and if you have any modifications of your own for buffalo wings!


Eat clean, Lift dirty


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