CT LIVE: Healthier Chicken Wings

During my appearance on CT LIVE, I show you how to make my favorite healthy chicken wings along with my delicious ranch dressing! I want to show you that you don't have to give up your favorite foods to be healthy, it's all about the ingredients you use!

One of my favorite parts about this recipe is that you can cater the wings to your desired spice level and crispiness. I want you to make this recipe unique to you! From there, serve the wings with carrots & celery to make a snack that is party-ready.


1/2 cup spelt flour or other gluten-free flour 
1 tablespoon cayenne pepper
1 teaspoon garlic powder
1/4 teaspoon freshly ground black pepper
1/8 teaspoon sea salt
1/4 cup fresh lime juice
1/4 cup hot sauce (such as Tabasco or Frank's RedHot), plus more for serving
20 chicken wings
10 celery stalks, halved lengthwise
5 carrots, quartet lengthwise


  1. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.

  2. To make a "breaded" vision, in a large zip-top bag, combine the flour, cayenne, garlic powder, black pepper, and salt. To make an "unbranded" version, omit the flour.

  3. In a medium bowl, combine the lime juice and hot sauce.

  4. Dip the wings in the hot sauce mixture to coat them, then drop them in the bag with the seasoning. Shake to coat the wings with the seasoning.

  5. Put the wings on the prepared baking sheet, spreading them out so they don't touch each other. Bake for 45 minutes, or until the wings look crispy, turning them once halfway through the cooking time.

  6. Serve with the celery and carrot sticks and ranch dressing (Phase 3 only) alongside or with additional hot sauce.

Creamy Ranch Dressing


Spice mix:

  • 1/4 cup dried parsley
  • 2 tsp. dried dill
  • 2 tsp. onion powder
  • 1 1/2 tsp. sea salt
  • 1 tsp. dried basil
  • 1 tsp. black pepper
  • 1/2 tsp. garlic powder

To make ranch dip or dressing:

  • 2 tablespoons Ranch Dressing Spice Mix (shake it first to distribute the spices)
  • 2/3 cup safflower mayonnaise
  • 3 tablespoons almond milk
  • 1/4 teaspoon white vinegar


 Spice Mix:

Stir everything together and store in a sealed jar or bag.

To make ranch dip or dressing:

Stir all ingredients together. Chill for a couple of hours before serving.


If you want access to more exclusive recipes, become a member TODAY