This is the best Whole30 salt and pepper chicken wings recipe! Crisp on the outside and juicy on the inside you will love how easy these are to grill on the barbecue, bake in the oven or cook in an air fryer. You only need three ingredients to make them and these chicken wings are also gluten free, paleo and keto!
Why you will love this recipe:
- These healthy salt and pepper chicken wings are so tasty!
- They are really easy to make.
- You only need 3 ingredients to make these keto chicken wings.
- They are nice and crispy on the outside yet juicy on the inside.
- You can make them on the barbecue, bake them in the oven, or cook in an air fryer.
- This chicken wing recipe is low carb, keto, paleo, gluten free and dairy free.
- They are made with no oil and no sauce!
Ingredients and substitutions:
- Chicken wings – fresh chicken wings are the star of this recipe. If you buy frozen chicken wings, be sure to thaw them first. Ideally I recommend using pasture raised chicken wings.
- Sea salt – sea salt is such a simple delicious spice that gives these paleo chicken wings so much flavour!
- Ground black pepper – a little black pepper adds more flavour and a little spice to these simple chicken wings.
How to make this recipe:
To grill these chicken wings:
Step one:
First, wash, dry and cut your chicken wings (or just wash and dry if you have pre-cut chicken wings).
Step two:
Next, turn your bbq onto high heat and let it heat up. While your barbecue is heating up, sprinkle a baking tray with sea salt and pepper.
Step three:
Then place all the chicken wings on your bbq grill. Cook the chicken wings for ~5 minutes and then flip them over. Cook the other side for ~5 minutes. Then repeat this process twice more, so the total cooking time is ~20 minutes until the wings are crisp and browned on the outside.
Step four:
Lastly, transfer the chicken wings to the pre-seasoned baking tray and rub the wings into the salt and pepper to coat the bottom side. Sprinkle the top with additional sea salt and ground pepper to taste. Then serve and enjoy!
To make these chicken wings in an air fryer:
Step one:
Sprinkle one side of the chicken wings with sea salt and pepper. Then lay the wings on the tray or place them in the basket of your air fryer (you want them to be in a single layer, do not pile them on top of each other or they won’t cook properly).
Step two:
Cook the wings at 400 degrees Fahrenheit for 10-12 minutes (the cooking time will depend on the size of the wings and how crowded they are).
Step three:
Flip the chicken wings, sprinkle the other side with sea salt and pepper and then cook for an additional 10-12 minutes at 400 degrees Fahrenheit, until the wings are nice and crisp.
To bake these chicken wings in the oven:
Step one:
First, preheat your oven to 400 degrees Fahrenheit.
Step two:
Next, line a baking sheet with parchment paper and spread the wings out across the baking sheet.
Step three:
Now sprinkle the chicken wings with salt and pepper. Then bake the wings for 20 minutes.
Step four:
Lastly, remove the tray from the oven, flip the chicken wings over and coat the opposite side with salt and pepper. Then bake them for another 20-25 minutes, until nice and crispy on the outside.
Chef’s tips:
- These wings cook better if you dry them completely before grilling.
- This recipe is very adaptable. Feel free to increase or decrease the amount of wings you use depending on how many people you are serving.
- The drumettes/ drumsticks often take longer to cook than the flat chicken wings so you may have to remove them from the barbecue first.
- Keep the lid of the barbecue open when cooking these wings to keep an eye on the wings and ensure they don’t get over-cooked.
Variations and add ins:
- Do you like buffalo chicken wings? Simply coat the cooked chicken wings in your favourite buffalo sauce to turn them into Whole30 buffalo chicken wings.
- If you like bbq chicken wings, coat the cooked chicken wings in barbecue sauce.
- To turn these into teriyaki chicken wings, coat the cooked wings in teriyaki sauce.
How to store:
Store any leftover cooked chicken wings in an air tight container in the fridge for up to 5 days.
What to serve with chicken wings:
- Potato salad
- Broccoli salad
- Sweet potato fries
- French fries
- Waffle fries
- Coleslaw
- Cilantro Lime Cauliflower Rice
- Cauliflower Fried Rice
Frequently asked questions:
Yes! I recommend heating them for a few minutes in your oven or toaster oven to warm them. I also like eating them cold right from the fridge!
Are chicken wings Whole30 approved?
Yes, chicken wings are Whole30 approved. All types of meat are allowed on the Whole30 program. Just be sure that if you are adding any sauce to the chicken wings that the sauce is made with Whole30 approved ingredients.
Is Frank’s buffalo sauce Whole30 approved?
Franks buffalo sauce is made with vinegar, aged cayenne red pepper, salt, water, canola oil, paprika, xanthan gum, garlic powder, natural flavour and dimethyl silicone. Canola oil and xanthan gum are not recommended to be eaten on the Whole30 program, but the authors do say that occasionally eating it is allowed, so Frank’s buffalo sauce would be Whole30 approved, just use it sparingly.
Is baking powder Whole30 approved?
Most store bought baking powders are made with cornstarch, which is not allowed on the Whole30 program. However, you can make your own homemade baking powder without cornstarch which would be Whole30 approved.
4-5 depending on the size of the wings. 4-5 chicken wings is also considered the serving size for chicken wings.
Other recipes you will love:
- Air Fryer Pork Ribs
- Healthy Sloppy Joes
- Whole30 Teriyaki Chicken and Broccoli
- Turkey Meatballs with Cranberries
- Whole30 Salmon Loaf with Dill Sauce
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Whole30 Salt and Pepper Chicken Wings
These Whole30 salt and pepper chicken wings are so good! Crisp on the outside and juicy on the inside you will love how easy they are to make. They are also paleo and keto!
Ingredients
- 5 lbs chicken wings
- sea salt (to taste)
- ground black pepper (to taste)
Instructions
-
Wash, dry and cut your chicken wings (or just wash and dry if you have pre-cut chicken wings).
-
Turn your bbq onto high heat and let it heat up.
-
While your bbq is heating, sprinkle a baking tray with sea salt and pepper.
-
Place all the chicken wings on your bbq grill.
-
Cook the first side of the chicken wings for ~5 minutes and then flip them over to the other side.
-
Cook the other side for ~5 minutes. Then repeat this process twice more, so the total cooking time is ~20 minutes until the wings are crisp and browned on the outside.
-
Transfer the chicken wings to the pre-seasoned baking tray and rub the wings into the salt and pepper to coat the bottom side. Sprinkle the top with additional sea salt and ground pepper to taste. Then serve and enjoy!
Recipe Notes
- This recipe is very adaptable. Depending on how many people you need to feed feel free to increase or decrease the amount of wings you make.Â
- The drumettes/ drumsticks often take longer to cook than the flat chicken wings so you may have to remove them from the barbecue first.Â
- Keep the lid of the barbecue open when cooking these wings to keep an eye on the wings and ensure they don’t get over-cooked.Â
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These chicken wings are THE BEST!
They really are!!!