These Garlic Parmesan Chicken Wings are low calorie, and can be made in the air fryer or the oven!
You can have 5 healthy chicken wings for just 348 calories, or one wing for 69 calories. And if you cut down the parmesan, you can lower the calories even more. But we love our cheese, so we used a lot!
This garlic parmesan wings recipe makes a great main course for dinner, or fantastic as an appetizer at parties or game day get togethers.
We have even supplied you with 4 low calorie dips to try with this yummy recipe for garlic parmesan wings.
These Garlic Parmesan Chicken Wings are just 69 calories and come with 4 low calorie dips!
Garlic Parmesan Chicken Wings
This article will supply you with everything you’ll need to make healthy chicken wings recipes.
From a shopping list, to a printable guide. You’ll find directions on making air fryer chicken wings, or baked chicken wings. Plus a nutrition label, 4 low calorie dipping sauces, and so much more in the sections below.
To make this garlic parmesan chicken wings recipe easy, we’ve supplied you with the following sections.
Read through them for helpful resources, or skip ahead to the recipe card.
What You’ll Find in this Article:
- Ingredients for Garlic Parmesan Wings (shopping list!)
- How to Make Garlic Parmesan Wings
- Garlic Parmesan Chicken Wings (recipe card!)
- Nutrition and Calories in Parmesan Garlic Chicken Wings
Helpful Tip for Shopping: Take a screenshot of the shopping list to your phone. This way you have it at your fingertips the next time you go grocery shopping.
Recipe Card Uses: You can email yourself this recipe card so you can easily search for it (I have a folder in my email just for recipes!) Or print it so you have it handy, and can make notes. You can even pin this garlic parmesan wings air fryer and oven recipe to Pintrest so it is safely stored for you.
Up next, a shopping list for our healthy chicken wings recipe…
Ingredients for Garlic Parmesan Wings
This combination of garlic parmesan for wings is a match made in heaven. And these low calorie chicken wings are perfect for a main course dinner or for game day parties.
If you have picky kiddos at home, you may want to skip the red pepper flakes, and just sprinkle a few on your wings to keep the heat low.
Shopping List for Parmesan Garlic Chicken Wings Recipe:
- Olive Oil Spray
- Chicken wings (or wings and drumettes)
- Salt and pepper
- Garlic cloves
- Parmesan cheese
- Red pepper flakes
- Parsley
Healthy Dipping Sauces:
Special Tip: You can find all the measurements in the recipe card below. There you can choose how many servings of this recipe for air fryer chicken wings parmesan garlic recipe you want to make. It will do all the measurement math for you! All of the ingredients for this air fryer chicken wings recipe can be doubled or tripled with the click of a button.
Up next, how to make air fryer garlic parmesan wings or oven baked healthy chicken wings…
How to Make Garlic Parmesan Wings
This recipe for healthy chicken wings can be made in the air fryer or the oven!
How to Make a Recipe for Healthy Chicken Wings:
Oven Directions for Garlic Parmesan Wings:
- Preheat oven to 400° and line a rimmed baking sheet with a wire rack or parchment paper.
- Pat chicken dry, then add to the prepared baking sheet. Spray the tops with olive oil, and sprinkle with 1/4 teaspoon both salt and pepper.
- Bake for 20 minutes, remove from the oven flip and spray with olive oil and sprinkle with 1/4 teaspoon both salt and pepper.
- Return to the oven and bake for an additional 20 minutes.
- Turn the Broiler on to HIGH.
- Broil the chicken for 8-10 minutes, until browned and crispy.
- Meanwhile, to a large bowl, combine the garlic, parmesan, red pepper flakes, and parsley.
- When the chicken is done, remove from the oven, spray once more with olive oil and add to the large bowl of garlic and parmesan. Toss well to coat
- Serve hot with your favorite dipping sauces (see above for healthy options).
How to Air Fryer Chicken Wings:
- Preheat air fryer to 400° for 2 minutes.
- Pat chicken dry, and spray with olive oil and sprinkle with salt and pepper.
- Add wings in a single layer to the air fryer (they should NOT be touching), and air fry for 10 minutes.
- Flip the chicken wings and air fry for 8 more minutes.
- Meanwhile, to a large bowl, combine the garlic, parmesan, red pepper flakes, and parsley.
- When the chicken is done, remove from the air fryer, spray once more with olive oil and add to the large bowl of garlic and parmesan. Toss well to coat
- Serve hot with your favorite dipping sauces (see above for healthy options).
Special Tip: You can find these directions, along with measurements, nutrition and more in the sharable recipe card in the next section!
Up next, a sharable recipe card for the best air fryer chicken wings…
Garlic Parmesan Chicken Wings (Baked or Air Fried)
These crispy air fryer chicken wings can be made in the oven or air fryer!
We have even supplied you with 4 healthy chicken wing dips to try with these garlic parmesan wings.
Garlic Parmesan Chicken Wings (BAKED OR AIR FRYER)
Ingredients
- Olive Oil Spray
- 1 lb. chicken wings (or wings and drumettes)
- 1/2 teaspoon salt divided- if baking
- 1/2 teaspoon pepper divided- if baking
- 3 garlic cloves minced
- 3 tablespoons parmesan cheese
- 1/4 teaspoon red pepper flakes
- 1 tablespoon chopped parsley
Healthy Dipping Sauces:
Instructions
Oven Directions:
- Preheat oven to 400° and line a rimmed baking sheet with a wire rack or parchment paper.
- Pat chicken dry, then add to the prepared baking sheet. Spray the tops with olive oil, and sprinkle with 1/4 teaspoon both salt and pepper.
- Bake for 20 minutes, remove from the oven flip and spray with olive oil and sprinkle with 1/4 teaspoon both salt and pepper.
- Return to the oven and bake for an additional 20 minutes.
- Turn the Broiler on to HIGH.
- Broil the chicken for 8-10 minutes, until browned and crispy.
- Meanwhile, to a large bowl, combine the garlic, parmesan, red pepper flakes, and parsley.
- When the chicken is done, remove from the oven, spray once more with olive oil and add to the large bowl of garlic and parmesan. Toss well to coat
- Serve hot with your favorite dipping sauces (see above for healthy options).
Air Fryer Directions:
- Preheat air fryer to 400° for 2 minutes.
- Pat chicken dry, and stray with olive oil and sprinkle with salt and pepper.
- Add wings in a single layer to the air fryer (they should NOT be touching), and air fry for 10 minutes.
- Flip the chicken wings and air fry for 8 more minutes.
- Meanwhile, to a large bowl, combine the garlic, parmesan, red pepper flakes, and parsley.
- When the chicken is done, remove from the air fryer, spray once more with olive oil and add to the large bowl of garlic and parmesan. Toss well to coat
- Serve hot with your favorite dipping sauces (see above for healthy options).
Notes
Nutrition
Nutrition and Calories in Parmesan Garlic Chicken Wings
The nutrition below is based off 1/2 pound (about 5) chicken wings. And each wing is about 69 calories.
Important Note: As a reminder, at Lose Weight By Eating it is our goal to make you healthier, all-natural versions of your favorite recipes… not all will be “diet worthy” depending on the diet you are on. But they will be healthier versions to help curb your cravings.
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