There are a lot of foods that are knee weakening delicious but they don’t nourish your body. But, there is ALWAYS a better, more nutritious version of any food you love that may not love you back! My husband is a big fan of (restaurant) chicken wings. When I made my wings at home and he said they were his second best (second to a REALLY good place in Cincinnati Ohio, his home town) I thought I was on to something!

But wont wings raise my cholesterol levels?

Right off the bat, if you are cooking at home, your food will have less salt and sugar. You can also choose better meats (grass fed, free range, pasture raised) and fats (butter, ghee, lard, avocado oil, coconut oil) . My recipe uses the best wings I can find. When available, my favorite wings are from Butcher Box. The wings also fry in their own fat without deep frying them in trans fats. Wings have saturated fat in them, which is different from trans fats or hydrogenated fat. Saturated fats are as good as their source. For example if the fat comes from a pasture raised chicken it’s better than a grain fed, caged chicken.

Molly’s Chicken Wings


2 pounds of chicken wings

Salt to taste, I like pink salt


Garlic powder

Onion powder

Chili powder


Preheat the oven to 450 degrees.

Lay wings out on a baking sheet directly or use parchment paper.

Sprinkle each wing with a pinch (or more) of each seasoning.

Flip wings and season on the other side.

Bake at 450 degrees for 15 minutes. Flip and cook for 15 minutes more.

Turn up to 500 degrees (I don’t wait for it to reach 500, just turn it up) and cook for 7 minutes.

Why 7 minutes? Because my daughter was making french fries that needed a little more time, not 5, not 10 so we compromised at 7 minutes for both.

These wings need nothing else but your mouth eating them. Will I be a snob and be mad if you add anything? No. Do you need to? No. Do I recommend Primal Kitchen BBQ sauce? Yes. (And a HUGE salad.)

NOTE: my oven tends to run colder than I’d like. If your oven is pretty dependable, I would bake at 400 degrees then turn up to 450 degrees to ensure you don’t burn your wings!