Healthy Fried Chicken Wings

I love fried chicken. Fried chicken is actually one of my favorite foods. But, I do not eat fried chicken often because it is so unhealthy. Fried chicken is absolutely amazing when it is done right. And while I know that I can eat “healthy” fried chicken with different flours and healthier oils, I choose not to do so. I don’t like the way the crust looks on some of those weird healthy fried chicken wings recipes. When it comes to making fried chicken, I want the skin to be crispy, not soggy!

For the most part, I try to live a healthy lifestyle. So eating fried chicken wings every day doesn’t play a part in that. But, these fried chicken wings are a healthier alternative to traditional fried chicken wings. These fried chicken wings were made in my air fryer. I’m a little bit of a newbie when it comes to cooking in an air fryer. But, I love the air fryer so much because it’s so easy to use!

The air fryer actually saves me so much time in the kitchen now. Due to the fact I am always in need of ways to cook a variety of vegetables and proteins fast, the air fryer helps me out so much. And besides, being able to make fried foods without all that oil is heavenly. Although, I don’t recommend eating these wings every day or eating an outrageous portion of these wings. This recipe is simply a healthier alternative.

How to make healthy fried chicken wings:

First off, to make healthy fried chicken you’re going to need some type of flour or starch coating. Sure, you can actually just season the wings and throw them in the air fryer. Although, they will be delicious if you don’t use some type of coating, they won’t be as good as these healthy fried chicken wings. I chose to use arrow root starch because I love the texture it gives chicken. I actually prefer it over cornstarch! Also, arrow root starch gives such a really light coating to chicken wings!

Next, season your chicken! Do not just add salt & pepper. If you’re still using just salt and pepper on your chicken wings, then you need to upgrade your life. If you’re not confident in your seasoning skills, then just purchase a really good seasoning blend. Tony Chachere’s Creole Seasoning is one of my favorite seasoning blends. Seriously, salt and pepper wings are wack.

Now, this step is completely optional. If you want your chicken wings to be crisper than mine, soak them in some eggs or buttermilk. I don’t have either in my house at the moment, so I couldn’t do this step. Actually, you can season and soak these wings for a few hours before placing them in your air fryer.

Most noteworthy: Please shake your wings in the air fryer. Shake, shake, and shake these wings. Do not just leave them be. I find that shaking them makes them crisper and makes them “fry” evenly.

What to serve with fried chicken wings?

I served these chicken wings with brown sugar bourbon chickpeas, fire roasted sweet potatoes, and garlicky green beans. Whenever I make fried chicken, I normally serve it with macaroni and cheese. Since we’re aiming to be healthier here, serve these wings with a steamed or baked sweet potato, spinach, and pinto beans. Since, fried chicken is so rich in flavor, I tend to play it safe with my sides.

Want more recipes?

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Healthy Fried Chicken Wings

Shayla Greveni

Healthy fried chicken made in an air fryer with avocado oil spray!

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Prep Time 10 mins

Cook Time 30 mins

Total Time 40 mins

Course Dinner, Lunch

Cuisine American

Servings 12 wings

Calories 232 kcal

Ingredients

  

• 1 lb Party Chicken Wings
• 1/2 cup Arrow Root Starch
• 2 tsp Garlic Powder
• 2 tsp 21 Seasoning Salute
• 1 tsp Salt
• 1/2 tsp Black Pepper
• 1/2 tsp Dry Mustard Powder
• 1/2 tsp Herbs De Provence
• 1/4 tsp Paprika
• 1/4 tsp Cayenne Pepper
• 1/2 tsp Onion Powder
• Avocado Oil Cooking Spray, for spraying

Instructions

 

• Start by “preheating” your Air Fryer. Turn the air fryer on 375 degrees and preheat it for 10 minutes.
• Into a zip lock bag, add all of your seasonings and arrow root starch. Shake the bag and then add your party wings. Zip up the bag and shake until the arrow root starch completely covers the wings. 
• Place all of the wings into the air fryer, spray with avocado oil cooking spray, and then allow to cook for 15 minutes at first. After 15 minutes, shake the wings and then spray with more avocado oil cooking spray. Continue to cook until they’re completely done. Spray with avocado oil spray when done cooking. Use a meat thermometer to make sure the chicken has reached at least 175 degrees F. 

Keyword Air Fryer, Chicken, Fried Chicken

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