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    Recipes

    Crispy Baked Whole30 Buffalo Chicken Wings

    Published: Jan 3, 2018 · Last Updated: Jun 28, 2021 by Jen Lopez

    This post may contain affiliate links

    Jump to Recipe·Print Recipe

    Guys, I think there were angels singing when I ate these Whole30 buffalo chicken wings.  They were THAT good.  I love buffalo chicken in all it's forms so I was excited that it wasn't out of the question during Whole30.  These Whole30 buffalo chicken wings were the answer to my prayers.  I made the salt and pepper wings from my friend Bailey's blog and they came out amazing so I decided to use the same oven cooking method with a little twist and lots o' buffalo sauce. These wings were so easy to make and so so delicious. You couldn't even tell they were so healthy with the paleo and Whole30 compliant ingredients!

    I never realized how easy chicken wings are to make and while it does take some time, 90% of that time is spent in the oven.  This frees you up to do other things, like meal prep! Another way to use this recipe? Game day! With Super Bowl coming up, these will be a great addition to your game day festivities. Just double up on the recipe and I guarantee no one will have any idea they are actually healthy.

    whole 30 buffalo wings
    Ready for the oven!

    The secret for me to getting super crispy wings is using my air fryer.  It is such a handy little kitchen tool that allows you to get some major crunch to your food without all the extra oil. This step is totally optional. If you do not have an air fryer these wings are still delicious straight from the oven.  The air fryer step just takes it to the next level for me.  If you do have an air fryer (and you're not doing a round of Whole30) you can also check out my recipe for air fried buffalo strips or air fried buffalo cauliflower. Just another way to add some buffalo sauce to your life!

    whole 30 buffalo wings

    The buffalo sauce is made with mainly ghee (I use 4th & Heart Pink Salt Ghee) and Frank's Red Hot Sauce.  Tessemae's has a complaint buffalo sauce as well or if you're not doing a round of Whole3o, feel free to slather on your favorite one. You can either save the extra buffalo sauce in the fridge or you can drizzle it over the top at the end like I did.  What can I say? I love buffalo sauce!

    whole30 buffalo wings

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    whole 30 buffalo wings

    Whole 30 Buffalo Chicken Wings

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews
    • Author: Jen Lopez
    • Prep Time: 5 minutes
    • Cook Time: 40 minutes
    • Total Time: 45 minutes
    • Yield: 4 1x
    • Category: Main Dishes
    • Method: Oven
    • Cuisine: American
    Print Recipe
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    Description

    Crispy baked buffalo wings! These wings are healthy, low carb and Whole30 compliant! 


    Ingredients

    Scale
    • 1 lb chicken wings ( about 10-12 wings total)
    • ½ cup Frank's Red Hot
    • 2 Tbsp ghee
    • 1 Tbsp Avocado Oil
    • 1 Tsp Apple Cider Vinegar
    • 1 Tsp Coconut Aminos
    • salt and pepper to taste

    Instructions

    1. Preheat oven to 400 degrees and line a baking sheet with parchment paper
    2. Warm a small sauce pan on medium heat and add the ghee.
    3. One melted, add the Frank's Red Hot, coconut aminos and apple cider vinegar and whisk gently while bringing to a slow simmer
    4. Place chicken wings in a bowl with oil and sprinkle with salt & pepper
    5. Remove buffalo sauce from heat and onto wings, reserving some for use after.
    6. Once wings are coated, line them on the baking sheet and bake for 40 minutes, flipping halfway through
    7. (Optional Step: Place in air fryer at 350 for about 5 more minutes then remove from heat)
    8. Sprinkle with more buffalo sauce if desired and serve!


    Nutrition

    • Serving Size: 4 oz
    • Calories: 308
    • Fat: 25
    • Carbohydrates: 0
    • Fiber: 0
    • Protein: 20

    Did you make this recipe?

    Tag @beautyandthebenchpress on Instagram and hashtag it #beautyandthebenchpress

    Please note that some of the links above are affiliate links, and at no additional cost to you, I will earn a small commission if you decide to make a purchase after clicking through the link. The products linked are ones I use personally and wholeheartedly recommend. Thank you for your continued support!

    Crispy baked buffalo wings! These wings are healthy, low carb and Whole30 compliant! #buffalowings #whole30recipes #paleorecipes

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    Reader Interactions

    Trackbacks

    1. Air Fried Buffalo Chicken Strips: Healthy Comfort Food says:
      December 30, 2019 at 7:47 pm

      […] outside without all the oil.  I’ve also used my air fryer to crisp up baked wings like my Whole30 Buffalo Wings and it works perfectly! Brussel sprouts , kale chips , buffalo cauliflower and crispy potatoes […]

      Reply
    2. Air Fried Buffalo Cauliflower: Paleo, Whole30 & Low Carb says:
      December 30, 2019 at 8:00 pm

      […] you can even make things like buffalo chicken strips.  I’ve also used it to finish off my chicken wings after baking in the oven for a little extra crunch. I’m a huge fan of buffalo style anything […]

      Reply
    3. Cilantro Lime Chicken Skillet: Whole30, Low Carb, 30 Minute Meal says:
      May 11, 2020 at 3:52 pm

      […] I use it to thicken up sauces.  I started loving it after I tried it out in my buffalo sauce for chicken wings and buffalo cauliflower recipe.  It adds a slight thickness to the sauce that makes it a little […]

      Reply
    4. Air Fried Brussel Sprouts - Beauty and the Bench Press says:
      May 18, 2020 at 1:36 pm

      […] kale chips ,  buffalo chicken tenders,  buffalo cauliflower and fish sticks! I also like to put chicken wings in there after the oven to add even more […]

      Reply
    5. Whole30 Buffalo Chicken Casserole: Easy Low Carb Meal Prep says:
      July 20, 2020 at 1:50 pm

      […] Whole30 Baked Buffalo Wings […]

      Reply
    6. Air Fryer Smashed Potatoes (Paleo, Whole30) says:
      May 17, 2021 at 3:02 pm

      […] chicken tenders or fish sticks.  The air fryer (affiliate link) is also great for crisping up some baked chicken wings. It’s really such a useful tool.  The air fryer (affiliate link) I am currently using is this […]

      Reply

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