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Crispy garlic parmesan air fryer wings

These air fried wings are made without excess fat and calories. They're still absolutely delicious.

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You guys know I’m a lover of all sorts of chicken wings.

I signed up for a Butcherbox subscription earlier this year because I was aiming to eat more at home, and spend way less at the grocery store.

Using ButcherBox has helped me achieve those goals, but it has also made me much more inventive with my food choices.

ButcherBox often has deals for members, and so I caught the “free chicken wings for life” promotion, which was so awesome!

There are so many wings I could make, but I wanted to try my hand at my favorite: Garlic Parmesan.

They’re low carb, high protein, and absolutely delicious!

How to make garlic parmesan wings in your air fryer

Traditionally, air fryer wings crisp up when coated in oil. They’re still juicy, but I wanted to get really flavorful, plump and tender wings.

I used a traditional method: buttermilk marinade.

Marinating your wings in buttermilk does two things. One, it breaks down the wings and tenderizes them, so that they are fall-off-the-bone delicious.

Second, it lends itself to enhancing the flavor of the chicken.

I first marinate my chicken in buttermilk, salt, pepper, pakprika, garlic powder, smashed garlic cloves, and diced onion.

You can do this from two hours, to overnight. The longer the better of course. Your chicken will be both flavorful and tender.

Then, once they’re marinated, you pat them dry, give them a toss in an oil of your choice (avocado for me), and toss them into the air fryer.

Why use an air fryer?

Air fryers circulate hot air to cook food that you might otherwise cook in excess oil. It’s a healthier cooking method that gets a similar result to deep frying without all the extra calories and fat.

Here’s the recipe below!

Note: you should check your air fryer for guidelines on how it cooks your meats. Each air fryer product is a little different.

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Crispy air fried garlic parmesan air fryer wings


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  • Author: Mila Clarke Buckley
  • Total Time: 2 hours 12 minutes
  • Yield: 20 wings 1x
  • Diet: Diabetic
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Description

These air fried wings are made without excess fat and calories. They’re still absolutely delicious. 


Ingredients

Units Scale

For the marinade

For Air Frying:


Instructions

  1. Start by adding your spice mixture to your buttermilk. Stir until well incorporated. 
  2. Add your chicken into the marinade and let it do its thing for anywhere from 2-24 hours (the longer you do this, the more flavorful and tender your chicken will be. 
  3. Once the chicken has marinated, drain the marinade, and pat your chicken completely dry (this step helps achieve crispy skin). 
  4. In a new bowl, coat your chicken in oil. 
  5. Mix together your grated parmesan and garlic powder, and toss your chicken wings in the mixture. 
  6. Bake at 400 degrees for 12 minutes (or to your air fryer’s specs), or until the internal temperature of the chicken is 165ºF. You may need to work in batches depending on the size of your air fryer.
  7. Top with parsley and enjoy with your favorite dipping sauce. 

Notes

Your air fryer probably has specs on how to best cook certain foods. Be sure to refer to its guide for that. They all work slightly differently.

  • Prep Time: 2 hours
  • Cook Time: 12 minutes
  • Category: Appetizers
  • Method: Air Fryer
  • Cuisine: American

Nutrition

  • Serving Size: 5 wings
  • Calories: 174
  • Sugar: 0.2 g
  • Sodium: 341.1 mg
  • Fat: 7.4 g
  • Carbohydrates: 0.6 g
  • Fiber: 0 g
  • Protein: 24.8 g
  • Cholesterol: 60 mg
About Mila

Hi! I'm Mila.

I’m earning my Master’s degree in Applied nutrition.

I’m a journalist and Integrative Nutrition Health Coach living with  LADA (Latent Autoimmune Diabetes in Adults, a slow-progressing form of autoimmune Type 1 diabetes) I love food, travel, and my kitchen, and teaching you about diabetes self-management.

I’m here to help you live your best life possible diabetes by showing you how to create simple, blood-sugar friendly and delicious meals and tips on diabetes self-care.

Be sure to download my FREE Diabetes Community App Glucose Guide, or reach out for FREE 1:1 diabetes health and habit coaching.

How can I help with your diabetes management?

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2 Responses

    1. Thanks, Tina! I used 2 pounds of chicken wings. You can certainly half this recipe as well for a smaller batch!

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