The trick that makes these lean-ish: boil the wings first to render out a chunk of the fat, then dry them and bake with baking powder for crispy skin. Even so they’re the fattiest recipe here at 26g fat — but 45g of protein for 414 calories is a genuinely good wing plate.

An optional mango-sriracha glaze adds sweet heat for a few extra carbs.

Ingredients

  • For the wings
  • Chicken wings — 6, cut into 12 drums and flats [P 90 C 0 F 52]
  • Baking powder — 1 tbsp
  • Salt, pepper, paprika, garlic powder, onion powder — a generous amount
  • For the sweet & spicy sauce (optional)
  • Diced mango — ½ cup [P 0 C 12 F 0]
  • Sriracha — 2 tsp
  • Garlic — 2 cloves
  • Sugar-free maple syrup or honey — 1 tbsp
  • Chilli powder — to taste

Method

  1. Heat the oven to 450°F / 230°C.
  2. Boil. Simmer the wings in a pot of water 8 minutes, then drain.
  3. Dry. Pat the wings very dry with paper towel.
  4. Season and bake. Toss with the baking powder and the spices until coated, then bake 25–30 minutes, flipping halfway.
  5. Glaze (optional). Blend the mango, sriracha, garlic, maple and chilli smooth, then toss the wings in it.

What to eat it with

  • Buffalo-ranch or garlic-yogurt dip.
  • Celery and carrot sticks.
  • The mango-sriracha glaze — sweet and spicy.

Variations

  • Pineapple glaze: swap the mango for pineapple.
  • Dry rub only: skip the sauce for 0g carbs.
  • Extra crispy: finish under the broiler for 2 minutes.

Honest notes

  • Fibre: ~0 without the sauce; ~1g with the mango glaze.
  • Fat is real here: at 26g, wings are the fattiest recipe in the chapter even after boiling — the boil genuinely lowers it, but skin is skin.
  • With sauce: 442 cal, 45g protein, 7g carbs, 26g fat.