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–+ servings
A plate of appetizing chicken wings recipes meal prep, glazed with a sweet and savory sauce and sprinkled with sesame seeds.

Chicken Wings Recipes Meal Prep That Actually Tastes Great

Discover a delicious and versatile chicken wing recipe perfect for meal prep, catering to busy parents and those with dietary restrictions like gluten-free and diabetic-friendly needs. This recipe proves that flavorful meals can be both satisfying and easy to prepare in advance.
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Prep Time 15 minutes
Cook Time 55 minutes
Broiling 2 minutes
Total Time 1 hour 12 minutes
Servings: 6 people
Course: Appetizer, Dinner
Cuisine: American
Ingredients Equipment Method Notes

Ingredients
  

For the Chicken Wings
  • 2.5 pounds Chicken Wings approximately 24 pieces
  • 1/4 cup Flour or Gluten-Free Flour
  • to taste Sea Salt
  • to taste Black Pepper
  • 1 spray Olive Oil or Avocado Oil
For the Sauce
  • 1/2 cup Honey
  • 1/3 cup Soy Sauce or Coconut Aminos
  • 4 cloves Garlic mashed
  • 2 tablespoons Ginger grated
  • 1 tablespoon Tapioca Flour Arrowroot Starch, or Corn Starch
  • 1/2 teaspoon Crushed Red Pepper Flakes
For Garnishing
  • 1 tablespoon Sesame Seeds optional

Equipment

  • Oven
  • Baking sheet
  • Saucepan
  • Tongs
  • Bowl

Method
 

  1. Preheat your oven to 425 F.
  2. Dry the chicken wings very well with a paper towel. This step is key to making them crispy.
  3. Add the dried chicken wings to a bowl with the flour, sea salt, and black pepper. Toss each wing until it is fully coated in the flour mixture.
  4. Transfer the coated wings to a baking sheet lined with foil or parchment paper. You can layer both for easier cleanup. You might need multiple baking sheets depending on wing size.
  5. Spray the wings with oil and bake for 30 minutes. Flip the wings and bake for an additional 20 minutes.
  6. While the wings bake, prepare the sauce. Add all sauce ingredients to a small saucepan or pot.
  7. Heat the sauce mixture over medium heat, stirring for 6-7 minutes until thickened. Remove from heat and set aside.
  8. After the wings have baked for 50 minutes, turn the broiler on for 2 minutes to achieve a brown color. Watch carefully to prevent burning.
  9. Remove the wings from the oven.
  10. Pour the prepared sauce over the wings and use tongs to coat them evenly.
  11. Top with sesame seeds if desired, then serve and enjoy.

Notes

This recipe is adaptable for various dietary needs. Using coconut aminos instead of soy sauce and gluten-free flour makes it suitable for those with celiac disease. The honey can be adjusted or substituted for a diabetic-friendly option. The broiling step requires close attention to avoid burning the wings.

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