Carolina Chicken Wings

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

A hand takes a Carolina chicken wing from a plate with wings

Where I live in North Carolina, there are two main food groups: seafood and barbecue. We like things with vinegar, including our BBQ sauce (without tomatoes), and consume ridiculous amounts of Old Bay spices.

So when I decided to create a Carolina chicken wings recipe, I knew it would have to contain both vinegar and Old Bay. And since I’m trying to make my food as diabetic-friendly and heart-healthy as possible, I opted to bake it to make it crunchy without a lot of extra fat.

Result? Oven baked crunchy perfection with just the right amount of flavor and kick! This wings recipe is easy to put together and the combination of flavors is just out of this world.

In fact, all you need to do is add the ingredients to the bag, coat the wings, and then pop them into the oven. While baking, mix the sauce ingredients in a bowl, then brush on the wings when ready.

It’s so simple! This recipe is perfect for game day, a get-together with friends, or whenever you’re craving a flavorful, high-protein snack.

How to make Carolina Chicken Wings

You will love how easy this recipe is to put together. Preparation can be done in minutes!

Recipe ingredients laid out on a marble surface

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

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

Flour and spices mixed in a zip-top bag

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

Chicken wings added to a bag of flour and spices

Step 4: Shake off excess, then arrange wings in a single layer on prepared baking sheets. The wings should not touch each other.

Wings breaded in flour and spices on a baking sheet

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

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

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

A cup with Karolina chicken wings sauce

Step 8: When the wings are cooked, remove them from the oven and brush the sauce on both sides of the wings.

Brush the cooked chicken wings with the sauce

Your Karolina style wings are ready to play!

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

Looking for a milder sauce for your wings?

I like my wings with a slight kick. But if you prefer milder wings or cook them for the crowd, I have a great alternative sauce recipe for you.

While the wings are baking, mix 4 tbsp extra virgin olive oil, 1 tbsp Old Bay seasoning, 1 tbsp fresh lemon juice and 2 tbsp chopped fresh parsley in a small bowl. When the wings are ready, brush them with the sauce on both sides 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!

A bowl of Carolina chicken wings on the table with a 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 have found that the best way to reheat wings is in the oven. Put them back to 425°F until they warm up, 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 endless flavor combinations you can create!

Here are some of my favorites that you will surely enjoy:

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

When you try these wings, don’t forget to let me know how you liked it and rate the recipe in the comments below!

recipe card

Carolina Chicken Wings

Carolina Chicken Wings

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

Preparation time:twenty minutes

cooking time:45 minutes

Total time:1 hour 5 minutes

Author:Diabetic foodie

Portions:14

Instructions

  • Preheat oven to 425°F. Line two baking sheets with parchment paper.

  • In a plastic bag or gallon paper bag, mix the flour, cayenne, black pepper, ½ teaspoon Old Bay, and salt.

    ½ cup of flour, ¼ teaspoon of cayenne pepper, ¼ teaspoon freshly ground black pepper, 2½ teaspoons Old Bay seasoning, ½ teaspoon of salt

  • 3 or 4 at a time, add the wings to the bag and mix until coated with flour.

    3 pounds of chicken wings

  • Shake off excess, then arrange wings in a single layer on prepared baking sheets. The wings should not touch each other.

  • Place in the oven and bake for 25 minutes.

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

  • While wings cook, combine melted butter, hot sauce, apple cider vinegar, Worcestershire, and remaining 2 teaspoons Old Bay in a small bowl.

    2 tablespoons of unsalted butter, 4 tablespoons of hot sauce, 1 tablespoon of apple cider vinegar, 1 tablespoon of Worcestershire sauce, 2½ teaspoons Old Bay seasoning

  • When the wings are fried, remove them from the oven and brush both sides of the wings with the sauce.

Notes to the recipe

This recipe makes 14 wings. Each serving contains 2 wings with sauce.
For a milder sauce, mix 4 tbsp extra virgin olive oil, 1 tbsp Old Bay, 1 tbsp fresh lemon juice and 2 tbsp chopped fresh parsley.
Leftovers can be stored in an airtight container in the refrigerator for up to 4 days.

Nutritional information per serving

Nutrition Facts

Carolina Chicken Wings

Amount per serving (2 wings)

Calories 247
160 calories from fat

% Daily Value*

Fat 17.8g27%

Saturated Fat 4.6g29%

trans fats 0g

Polyunsaturated fats 4.4g

monounsaturated fats 6.6g

cholesterol 72.6 mg24%

Sodium 204.6 mg9%

Potassium 163.7 mg5%

Carbohydrates 3.5g1%

Fiber 0.2g1%

Sugar 0g0%

Protein 18g36%

Net carbs 3.3g

* Daily percentages are based on a 2000 calorie diet.

Course: Appetizer, Main Course

Cuisine: American

Diet: Diabetic

key word: Roasted chicken, baked wings, wings

#Carolina #Chicken #Wings

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