Crispy Baked Chicken Wings

With Football season in full force it’s wing season in my world! I love a great fried chicken wing and tried to replicate that crispy, soak up the sauce delicious-ness that a fried wing delivers. I’ve baked on a rack, I dredged and dredged in multiple mixes… I’ve even air fried… nothing gave me that crispy bite I was searching for…. until… NOW. Also, did I mention they are Whole30 compliant??? GEEE! Follow me on this journey to crispy wing heaven!

When I made these for the first time, I was so sad because about halfway through I thought this was another fail … but, I saw it through to the end and even my 4 year old agreed, these are money!

This recipe is a great mid-week, “oh-snap” recipe – when you forget to take something out of the freezer. I buy a bag of organic wings at Trader Joes for about $7.00 and it’s plenty for my family of three. I pull them out of the freezer and run them under water for  about 30 minutes – boom, they ready.

I also make an super easy buffalo sauce that can be adjusted for heat preference. My daughter is not into the heat so I make her a mixture of melted ghee, garlic, Italian seasoning, salt and pepper and toss the cooked wings in that right before serving. If you like buffalo, it’s so easy to make your own!


Some tips:
  1.  Make sure you use plenty of oil to grease the pan, even if you cover the pan in foil first (which I also recommend)
  2. You don’t have to put these wings on a rack to cook, seriously don’t wash any extra dishes, it’s silly.
  3. Make sure you pat the wings dry before putting them in the arrowroot flour mixture.
  4. More is not better – just a light coat of the flour mixture will do.

Crispy Baked Chicken Wings


  • 16-18 Raw Chicken Wings
  • ½ Cup Arrowroot Flour
  • 2 Tbsp. Baking Powder
  • 1 Tbsp. Italian Seasoning
  • 1 Tsp. Garlic Powder
  • 1 Tsp. Onion Powder
  • 1 Tsp. Salt
  • 1 Tsp. Pepper

Buffalo Sauce

  • 1 Tbsp. Ghee
  • 1 Tbsp. Hot Sauce like Franks Red Hot


  1. Preheat your oven to 425 degrees on the roast setting.

  2. Mix all the ingredients, except the chicken and the sauce ingredients, together in a bowl. Pat chicken wings down so they are as dry as possible. Dip each chicken wing in the dry spice mixture, lightly coating each side. Place each wing on a foil lined baking sheet that has been sprayed with cooking spray. Make sure the wings are spaced out or they will not get crispy. 

  3. Bake the wings for 20 minutes and remove from the oven - flip each wing and put back in the oven for another 15 minutes. Don't worry if they look a little watery, they really crisp up in the last 15 minutes.

  4. Make the buffalo sauce. Melt the ghee and add the hot sauce. Whisk together and add more hot sauce for a spicier flavor - or more ghee for a mild flavor.

  5. Take the the chicken out of the oven and toss in the sauce and serve immediately. 

Recipe Notes

If you're doing Paleo - try adding a touch of Honey for a Hot & Sweet Sauce! 


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