These are the best Whole30 salt and pepper chicken wings! These wings are nice and crisp on the outside yet juicy and tender on the inside. You only need three ingredients to make them and these chicken wings are also gluten free, paleo and keto!
Table of Contents
Why you will love this recipe:
- These healthy salt and pepper chicken wings are so tasty! They are nice and crispy on the outside yet moist and tender on the inside.
- They are really easy to make and only require 3 ingredients!
- You can make them on the barbecue, bake them in the oven, or cook them in an air fryer.
- This easy chicken wing recipe is low carb, keto, paleo, gluten free and dairy free.
- These crispy wings make a great appetizer and are also perfect for picnics, barbecues, tailgates, Super Bowl parties, game days, or any weeknight dinner.
- Do you prefer another flavour of wings? I've included options for turning these chicken wings into teriyaki wings, buffalo wings or bbq wings later in the post.
Ingredients and substitutions:
For the exact measurements refer to the recipe card at the bottom of the post.
- Chicken wings - fresh chicken wings are the star of this recipe. If you buy frozen chicken wings, be sure to thaw them first. To make this recipe even easier I recommend buying pre-cut chicken wings if you can find them.
- 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 (step-by-step):
To grill the chicken wings:
Step one:
First, cut your chicken wings if they are not pre-cut.
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 ground black 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 cook 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 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.
Top Tips:
- These wings cook better if you dry them completely before grilling.
- 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.
Recipe 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 healthy barbecue sauce.
- To turn these into teriyaki chicken wings, coat the cooked wings in healthy teriyaki sauce.
- 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.
How to serve:
These crisp wings are delicious served as is, but you could also serve them with a dipping sauce as buffalo sauce, ranch dressing, bbq sauce, ketchup or mustard aioli. Just be sure that whatever sauce you choose is Whole30 compliant.
You can serve chicken wings with many different side dishes including side salads, grilled veggies or roasted vegetables. Some of my favourite sides to pair with these wings include:
How to store:
Store any leftover cooked chicken wings in an airtight container in the fridge for up to 5 days.
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!
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.
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.
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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Recipe
Whole30 Salt and Pepper Chicken Wings
Ingredients
- 5 lbs chicken wings
- sea salt (to taste)
- ground black pepper (to taste)
Instructions
- Cut and dry your chicken wings.
- Turn your barbecue onto high heat and let it heat up.
- While your barbecue is heating, sprinkle a baking tray with sea salt and ground black 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!
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.
- 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.
- Nutritional values are an estimate and will vary depending on the exact ingredients used.
Kristie
These chicken wings are THE BEST!
Erin Carter
They really are!!!