These Whole30 Chicken Wings are the perfect entertainment appetizer or snack! The wings are super easy to prepare and always a huge hit. Bake or air fry these chicken wings – either way, they’re crispy, savory and hearty! Lastly, they can be with any sauce such as Buffalo or BBQ sauce.

Why You’ll Love This Recipe

  • These Whole30 Chicken Wings are so easy to make!
  • They can be made in the oven or in the air fryer.
  • A simple dry rub of sea salt and pepper allows the flavor of the chicken to shine.
  • They are great for a crowd pleasing game day recipe!
  • They have crispy skin and tender meat.
  • Use your favorite sauce to toss them with.
  • This recipe is Whole30 compliant, Paleo, gluten free, dairy free, sugar free, low carb, and Keto friendly.
  • Check out these Air Fryer Frozen Chicken Wings for another great recipe.

Ingredients & Substitutions

The most important ingredient is chicken wings!  Skin on and bone in chicken wings are incredibly tender and flavorful, however they do take slightly longer to cook than their skinless boneless counterpart.  Use a meat thermometer to check that the internal temperature of the wings is 165 degrees Fahrenheit.

The tablespoon of olive oil yields crispy chicken wings. Avocado oil or coconut oil work well too. Toss chicken wings so they are completely covered in the oil before cooking.

Sea salt and pepper are the only seasonings used. This allows the flavor of the chicken and the sauce come through.

BBQ sauce is the perfect sauce for these Paleo chicken wings because it’s savory, sweet and flavorful.  If desired, replace BBQ sauce with an equal amount of Buffalo sauce.

Whole30 air fryer chicken wings with BBQ sauce

How To Make – Oven Method

Step 1

First, preheat oven to 400 degrees Fahrenheit.

Step 2

Next, pat chicken wings dry with paper towels. Add chicken wings, olive oil, sea salt and pepper to a large bowl. Toss to combine.

Step 3

Place chicken wings in one even layer on a baking pan.

Step 4

Then, bake for 20 minutes.  Then, flip wings and bake for an additional 20 minutes.

Step 5

Once chicken is cooked through, remove from oven and place in a large bowl.  Finally, add sauce to bowl and toss to coat.  Serve with Whole30 Ranch or Whole30 Garlic Aioli if desired.

Paleo BBQ wings on plate

Air Fryer Method

To air fry chicken wings, preheat air fryer to 390 degrees Fahrenheit.

Toss chicken with olive oil, sea salt and pepper in a large bowl.

Arrange wings in one layer on air fryer sheet.

Air fry for 10 minutes. Then flip chicken wings and air fry for an additional 10 minutes.

Once cooked through, remove from air fryer. Toss with desired sauce and serve!

Note: air fryers are all different so cooking time may vary.

Expert Tips & Tricks

Pat chicken wings dry before tossing with oil and salt and pepper. This allows the wings to become extra crispy.

Toss wings until completely coated in oil.

Cook in one even layer and flip halfway through cooking. This ensures even cooking and prevents any burning.

Sauces & Flavors

Chicken wings are a great base for sauce! Here are some ideas for sauce. Use Whole30 approved products for Whole30 wings.

  • BBQ sauce
  • Buffalo sauce
  • Golden BBQ sauce
  • Teriyaki sauce
  • Coconut aminos
Whole30 wings with sauce

How to Serve & Store

Serve wings hot from the oven or air fryer!

Garnish with chopped green onions and Whole30 Ranch if desired.

Store wings in the fridge for up to 3 days.

Frequently Asked Questions

Can I eat chicken wings on Whole30?

Yes, chicken wings are Whole30 compliant and approved.  Chicken (and all meat) is Whole30 compliant and therefore allowed while completing a round of Whole30.  Use a compliant sauce!

Is Frank’s wing sauce Whole30?

Frank’s Original RedHot sauce is compliant, but Frank’s wing sauce is not.

Can I have buffalo sauce on Whole30?

If the buffalo sauce is Whole30 compliant, then yes.

How do I know when chicken is cooked through?

The easiest way is to use a meat thermometer. Chicken is done when it has reached 165 degrees Fahrenheit.

You May Also Like

If you make this recipe, I would love to see it! You can find me on Instagram, Facebook, and Pinterest. I would love for you to follow along!

Whole30 chicken wings with sauce
At a Glance:
Prep Time: 5 minutes
Cook Time: 40 minutes
Total Time: 45 minutes

Get the Recipe: Whole30 Chicken Wings

These Whole30 Chicken Wings are easy, healthy and so delicious! They can be baked in an oven or made in an air fryer. They are perfect for entertaining or game day snacks!
5 from 9 votes
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Ingredients

4 servings

Instructions 

Oven Method

  • First, preheat oven to 400 degrees Fahrenheit.
  • Pat chicken wings dry with paper towel. Add chicken wings, sea salt, pepper and olive oil to a large bowl. Toss until chicken is completely coated.
  • Then, place chicken wings in one layer on baking pan.
  • Bake for 20 minutes and then flip and bake for an additional 20 minutes.
  • Use meat thermometer to check if chicken is cooked through. It is done when its internal temperature reaches 165 degrees Fahrenheit.
  • Once cooked, remove chicken from oven and place in a large bowl. Finally, add BBQ sauce or buffalo sauce to the bowl and toss until combined.
  • Garnish with chopped green onions if desired.

Air Fryer Method

  • First, preheat air fryer to 390 degrees Fahrenheit.
  • Pat chicken wings dry with paper towel. Add chicken wings, sea salt, pepper and olive oil to a large bowl. Toss until chicken is completely coated.
  • Then, place chicken wings in one layer on air fryer pan.
  • Air fry for 10 minutes and then flip and air fry for an additional 10 minutes.
  • Use meat thermometer to check if chicken is cooked through. It is done when its internal temperature reaches 165 degrees Fahrenheit.
  • Once cooked, remove chicken from air fryer and place in a large bowl. Finally, add BBQ sauce or buffalo sauce to the bowl and toss until combined.
  • Garnish with chopped green onions if desired.

Notes

  • Avocado oil or coconut oil can replace the olive oil.
  • Use Whole30 BBQ Sauce or Whole30 Buffalo Sauce for Whole30 wings.
  • Flip halfway through cooking for even cooking and to prevent any burning.
  • Chicken is done when its internal temperature reaches 165 degrees Fahrenheit.
  • If desired, heat up sauce before adding to the bowl with cooked wings.  This makes the sauce even warmer!
  • Store leftovers in the fridge for up to 4 days.
  • To reheat, add chicken wings back to oven or air fryer at 400 degrees Fahrenheit for 3 to 5 minutes or until warmed.
  • Nutrition facts are calculated with the BBQ sauce.
Calories: 364kcal, Carbohydrates: 15g, Protein: 23g, Fat: 23g, Saturated Fat: 6g, Polyunsaturated Fat: 5g, Monounsaturated Fat: 10g, Trans Fat: 1g, Cholesterol: 94mg, Sodium: 457mg, Potassium: 274mg, Fiber: 1g, Sugar: 12g, Vitamin A: 260IU, Vitamin C: 1mg, Calcium: 27mg, Iron: 1mg
Author: Addison LaBonte
Course: Main Course
Cuisine: American

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