Healthy Lemon Pepper Chicken Wings

Healthy Lemon Pepper Chicken Wings

These Low Calorie Healthy Lemon Pepper Chicken Wings are just 65 calories each, or you can have half the batch (5 wings) for just 325 calories. I also included 2 more low calorie chicken wing recipes, and some yummy low calorie dips to serve all of them with.

Healthy Lemon Pepper Chicken Wings

Everything You Need

  • Olive Oil Spray
  • 1 lb. chicken wings (or wings and drumettes)
  • ½ teaspoon salt
  • 1 teaspoon pepper
  • 2 garlic cloves
  • 2 lemons (fresh- you’ll need the zest and the juice)
  • ¼ teaspoon red pepper flakes (optional)

Healthy Lemon Pepper Chicken Wings

Healthy Lemon Pepper Chicken Wings

Low Calorie Chicken Wing Meal Prep and Storage

Meal Prep: I like to bake these ahead of time and then reheat on the “day of” but you can also add all of the ingredients to a freezer bag (even if you’re doing the oven method!) and marinate in the fridge (will hold for 4 days) or freezer (will hold for a month). Then bake as directed.
Leftover Storage: Leftovers will hold in the fridge for 4 days and the freezer for 1 month.
Reheating: You can reheat in the microwave for 1-2 minutes, or in the oven (350 degrees) for 20 minutes.

Healthy Lemon Pepper Chicken Wings

Healthy Lemon Pepper Chicken Wings Recipe

Healthy Lemon Pepper Chicken Wings

Low Calorie Lemon Pepper Chicken Wings

Lose Weight By Eating
These Low Calorie Lemon Pepper Chicken Wings are just 65 calories each, or you can have half the batch (5 wings) for just 325 calories.
I like to add the red pepper flakes at the end, because I can do 1/2 with and 1/2 without. But if you really like the heat you can add them with the salt and pepper and let it bake in.
Special Tip: Be sure to see the low calorie dips and more yummy wing recipes in the links below!
5 from 1 vote
Prep Time 5 minutes
Cook Time 18 minutes
Total Time 23 minutes
Course Appetizer, dinner, Snack
Cuisine American
Servings 10 servings
Calories 65 kcal


  • Olive Oil Spray
  • 1 lb. chicken wings (or wings and drumettes)
  • ½ teaspoon salt divided- if baking
  • 1 teaspoon pepper divided- if baking
  • 2 garlic cloves minced
  • Zest of 2 lemons
  • Juice of 1 lemon
  • ¼ teaspoon red pepper flakes (optional)
  • Lemon wedges for serving (I just use the second zested lemon)


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 salt and 1/2 teaspoon of pepper.
  • Bake for 20 minutes, remove from the oven flip and spray with olive oil and sprinkle with remaining salt and pepper.
  • Return to the oven and bake for an additional 20 minutes.
  • Remove the chicken from the oven and toss in lemon zest and juice.
  • Turn the Broiler on to HIGH.
  • Broil the chicken for 8-10 minutes, until browned and crispy.
  • Sprinkle with red pepper flakes (if using) and serve hot with lemon wedges.

Air Fryer Directions:

  • Preheat air fryer to 400° for 2 minutes.
  • Pat chicken dry, and stray with olive oil and toss in salt, pepper, lemon zest and juice.
  • 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.
  • When the chicken is done, remove from the air fryer, sprinkle with red pepper flakes (if using).
  • Serve hot with lemon wedges.


Serving: 1wingCalories: 65kcalCarbohydrates: 0.7gProtein: 5.7gFat: 4.3gSaturated Fat: 1.2gCholesterol: 17mgSodium: 134mgPotassium: 49mgFiber: 0.2gSugar: 0.2gCalcium: 6mgIron: 0mg
Keyword healthy chicken wings, Lemon Pepper Chicken Wings, low calorie chicken wings, Low Calorie Lemon Pepper Chicken Wings
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About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

Nutrition and Calories in Chicken Wings

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Low Calorie Lemon Pepper Chicken Wings