Diabetes Cure

Carolina Chicken Wings

These Carolina chicken wings are dusted with Old Bay and flour, then oven-baked for crispy perfection without all the extra calories you get from frying!

Hand taking a Carolina chicken wing from a plate of wings

Where I live in North Carolina, there are two major food groups: seafood and BBQ. We like things vinegary, including our BBQ sauce (no tomatoes allowed), and we consume ridiculous amounts of Old Bay seasoning.

So when I decided to create a recipe for Carolina chicken wings, I knew it would have to incorporate both vinegar and Old Bay. And since I try to make my food as diabetes-friendly and heart-healthy as possible, I decided to roast them so they would be crispy without a lot of extra fat.

The result? Oven-baked crispy perfection with just the right amount of tang and kick! This wing recipe is simple to throw together, and the flavor combination is simply out of this world.

In fact, all you have to do is add the ingredients to a bag, coat the wings, then toss them in the oven. While they bake, mix up your sauce ingredients in a bowl, then brush the wings once they’re done.

It’s that easy! This recipe is perfect for game day, get-togethers with friends, or any time you want a flavor-packed, high-protein snack.

How to make Carolina chicken wings

You’ll love how simple it is to throw this recipe together. Prep can be done in just a matter of minutes!

Ingredients for the recipe laid out on a marble surface

Step 1: Preheat the oven to 425°F. Line two baking sheets with parchment paper.

Step 2: In a gallon-sized plastic bag or paper bag, mix together the flour, cayenne, black pepper, ½ teaspoon Old Bay, and salt.

Flour and spices mixed in a zip-lock bag

Step 3: 3 or 4 at a time, add the wings to the bag and mix until covered in flour.

Chicken wings added to the bag with flour and spices

Step 4: Shake off any excess, then place the wings in a single layer on the prepared baking sheets. The wings should not be touching.

Wings coated in flour and spices on a baking sheet

Step 5: Place in the oven and bake for 25 minutes.

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Step 6: Turn the wings with tongs, then bake for another 20 minutes or until the wings are browned.

Step 7: While the wings are cooking, combine the melted butter, hot sauce, cider vinegar, Worcestershire, and the remaining 1 teaspoon of Old Bay in a small bowl.

Cup with the sauce for the Carolina chicken wings

Step 8: Once the wings have finished cooking, remove them from the oven and brush both sides of each wing with the sauce.

Brush coating the cooked chicken wings with sauce

Your Carolina-style wings are ready to enjoy!

If you enjoy dipping your wings, I recommend low-carb ranch, blue cheese, or even tartar sauce.

Looking for a milder wing sauce?

I like my wings with a little kick. But if you prefer milder wings, or you’re cooking them up for a crowd, I have a great alternative sauce recipe for you.

While the wings are baking, mix 4 tablespoons of extra virgin olive oil, 1 tablespoon of Old Bay seasoning, 1 tablespoon of fresh lemon juice, and 2 tablespoons of chopped fresh parsley in a small bowl. Once the wings are done, brush both sides with the sauce before serving.

When I’m cooking for a crowd, I like to make both sauces so I have one platter of mild wings and one platter of hot wings. It’s the best way to keep everyone happy!

Bowl of Carolina chicken wings on a table with bowl of celery sticks

Storage

Leftover wings can be stored in an airtight container in the refrigerator. I recommend eating within 3-4 days.

I’ve found the best way to reheat wings is in the oven. Pop them back in at 425°F until they’re heated through, then enjoy!

Close-up of chicken wings in a red bowl

Other delicious chicken recipes

I never get tired of cooking with chicken. It’s such a healthy protein, and there are unlimited flavor combinations you can make!

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Here are a few of my favorites I know you’ll love:

You can also find more inspiration for healthy recipes in my roundup of tasty low-carb dinner recipes.

When you’ve tried these wings, please don’t forget to let me know how you liked them and rate the recipe in the comments below!

Carolina Chicken Wings

Print

Carolina Chicken Wings

These Carolina chicken wings are dusted with Old Bay and flour, then oven-baked for crispy perfection without all the extra calories you get from frying!
Course Appetizer, Main Course
Cuisine American
Diet Diabetic
Keyword Baked chicken, baked wings, wings
Prep Time 20 minutes
Cook Time 45 minutes
Total Time 1 hour 5 minutes
Servings 14
Calories 247kcal
Author Diabetic Foodie

Ingredients

  • 3 pounds chicken wings (tips discared, halved at joint)
  • ½ cup flour
  • ¼ teaspoon cayenne pepper
  • ¼ teaspoon freshly ground black pepper
  • teaspoons Old Bay seasoning (divided)
  • ½ teaspoon salt
  • 2 tablespoon unsalted butter (melted)
  • 4 tablespoons hot sauce
  • 1 tablespoon cider vinegar
  • 1 tablespoon Worcestershire sauce

Instructions

  • Preheat the oven to 425°F. Line two baking sheets with parchment paper.
  • In a gallon-sized plastic bag or paper bag, mix together the flour, cayenne, black pepper, ½ teaspoon Old Bay, and salt.
    ½ cup flour, ¼ teaspoon cayenne pepper, ¼ teaspoon freshly ground black pepper, 2½ teaspoons Old Bay seasoning, ½ teaspoon salt
  • 3 or 4 at a time, add the wings to the bag and mix until covered in flour.
    3 pounds chicken wings
  • Shake off any excess, then place the wings in a single layer on the prepared baking sheets. The wings should not be touching.
  • Place in the oven and bake for 25 minutes.
  • Turn the wings with tongs, then bake for another 20 minutes or until the wings are browned.
  • While the wings are cooking, combine the melted butter, hot sauce, cider vinegar, Worcestershire, and remaining 2 teaspoons of Old Bay in a small bowl.
    2 tablespoon unsalted butter, 4 tablespoons hot sauce, 1 tablespoon cider vinegar, 1 tablespoon Worcestershire sauce, 2½ teaspoons Old Bay seasoning
  • Once the wings have finished cooking, remove from the oven and brush both sides of each wing with the sauce.

Notes

This recipe is for 14 servings of wings. Each serving includes 2 wings with sauce.

For a milder sauce, mix together 4 tablespoons extra virgin olive oil, 1 tablespoon Old Bay, 1 tablespoon fresh lemon juice, and 2 tablespoons chopped fresh parsley.

Leftovers can be stored in an airtight container in the refrigerator for up to 4 days.

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Nutrition

Serving: 2wings | Calories: 247kcal | Carbohydrates: 3.5g | Protein: 18g | Fat: 17.8g | Saturated Fat: 4.6g | Polyunsaturated Fat: 4.4g | Monounsaturated Fat: 6.6g | Trans Fat: g | Cholesterol: 72.6mg | Sodium: 204.6mg | Potassium: 163.7mg | Fiber: 0.2g | Sugar: g | Net carbs: 3.3g

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