Who doesn't love buffalo chicken wings? Vegans and vegetarians. Besides them, they're pretty much universally loved.
Unfortunately, the form that most take are highly unhealthy. They are often factory-farmed chicken, breaded in flour, deep fried in rancid, oxidized oils (that get reused over and over and over again in restaurants), and drenched in mystery sauces which often include soybean oil and/or low quality butter.
As a fan of chicken wings AND optimal health, I've engineered the perfect buffalo chicken wing recipe, which lends the wings the exact crunch and crispiness that good buffalo wings are known for, but without any of the health and performance-zapping garbage ingredients! In fact, these wings are rich in various key nutrients, including:
- Butyrate and conjugated linoleic acid (CLA) from grass-fed butter
- Choline, niacin, and vitamin B12 from chicken
- Collagen. Chicken skin is full of collagen, as are the cartilage-rich joints of the chicken wing. Collagen consists of important amino acids glycine, proline, and hydroxyproline, which have become relatively rare in the modern diet. Supplementing with them has been shown to enhance sleep, boost mood, improve skin texture, and even promote longevity (in animals).
- Red pepper, which kicks up your metabolism (R), makes you feel good (by upregulating endogenous painkillers like endorphins), and may help you live longer (R)
- They're gluten-free, grain free, and contain zero carbohydrates (keto-friendly)
What you'll need:
- 1 lb. organic free-range chicken wings
- Garlic salt (I like Redmond Organic Real Salt Garlic Salt)
- 1/2 cup hot sauce (I like Frank's Red Hot)
- 2 tablespoons grass-fed butter
- Coconut oil to spread on baking sheet
What to do:
- Spread a small amount of coconut oil on a baking sheet to prevent wings from sticking to the tray
- Preheat oven to 250°F
- Place wings on the oiled tray and sprinkle with garlic salt. You want a nice even spread on the wings. (One side is fine.)
- Bake the buffalo wings at 250°F for 45 minutes. This is the first half of the baking process. Why? It helps dry out the wings and melts away extra fat and connective tissue. Very important! (Note: The wings are not done after this step—do not eat yet!)
- Turn the heat up 425°F and bake for another 45 minutes.
- While the wings are baking, put hot sauce in a small saucepan along with 2 tablespoons of grass-fed butter. Heat on very low heat to simply warm sauce and melt butter.
- When the wings are finished, remove from oven and let sit out at room temperature for 5 additional minutes. Again—important!
- Use a large bowl or pot to transfer the sauce into, and then throw in the wings and coat with sauce.
How to serve:
I highly recommend serving these wings alongside a polyphenol-rich salad, roasted veggies, or other plant matter.
Let me know what you think in the comments!