Healthy Chicken Wings?

Yes, I still eat Chicken Wings! They are just modified a bit to make them healthy! But guess what? They are just as good, if not better!

The whole idea of cleaning up your diet can be a bit tricky. Most people go bat crazy trying to get it all “right” right away and then end up crashing and going back to the unhealthy crap. There is a fine line between maintaining a clean diet and saying “f*ck it, maybe next year”. I know this, I have been there myself and I help people thru this every day. You don’t need to be perfect. It doesn’t exist. What you do need to do is to find some trade-offs that keep you happy and satisfied!  Whatever you do, don’t ditch the fat. One of the biggest falicies out there is thinking that a low-fat diet is healthy. Especially, if you are embarking on a lower carbohydrate diet. You need a good fuel source. YOU NEED GOOD QUALITY FAT IN YOUR DIET! If you don’t, you will feel like you are starving and you will be grumpy and probably constipated. 20151211_150151

Yeah! Right? This is good news. All the years of low fat this and low fat that. DONE. GONE. We need fat for every cell in our body. We especially need it for a high functioning brain and healthy skin. And don’t worry, fat doesn’t make you fat. Sugar and processed carbs make you fat. Fat can actually help you lose unwanted weight and be in a better mood!

Okay, so I might have gotten off on a tangent. Sorry, but this is important for everyone to know or be reminded of.

So back to a healthier version of chicken wings…


First of all, we need to start with good quality chicken. Either Organic or pastured from a farm that you trust. In this recipe, I just buy chicken breast and cut them to chicken wing size. I use boneless because bone in Organic wings are hard to find.

Secondly, we need to cook them in good quality oil or butter. So, I would suggest either Organic Coconut Oil, Grass Fed Butter, or Ghee.  I put the lid on to create a bit of steam and they stay nice and juicy.

Finally, I use the good ol’ fashioned Red Hot and butter recipe. I use the Grass Fed Butter for Ben and Coconut oil for me. Both way are delicious.

Recipe for 2 peeps:

2 large chicken breast (cut into wing sized pieces)

2 tablespoon of Coconut oil (separated)

1\4 to 1\2 cup of Red Hot (Don’t be afraid to get creative here. Add garlic or cumin, curry, or even habenaro, if you like it really hot!)

Melt coconut oil in skillet on medium and place cut chicken in skillet for approximately 5 minutes a side, covered.

Additionally melt other tablespoon of coconut oil or butter until melted and add hot sauce.  When chicken is done, dump into the hot sauce mixture and flip, coating all pieces.

I serve mine with tooth picks, celery, red peppers and my dairy-free Sun dried Tomato Cashew Cheese. (I will save that recipe for another time.)


So cheers to fat! It will keep you happy and healthy!


For more  Grain and Dairy Free recipes or tips, don’t be afraid to give me a shout. I would be happy to help create a plan especially for you!