High-Protein Lemon-Pepper Chicken Wings: Crispy & Delicious

You know that soul-crushing moment when you reach for the last wing… and someone else already took it? Yeah, now imagine that happening to an entire country. That’s exactly what went down in the 1980s when the U.S. faced a chicken wing shortage—and let me tell you, people lost their minds. Sports bars were freaking out, die-hard fans were devastated, and some restaurant owners? Hoarding wings like they were made of gold. And honestly… I get it.

People Went to Extreme (and Slightly Illegal) Lengths!

Now, here’s where it gets wild. Some guy actually tried smuggling frozen wings across the Canadian border. Like, sir… was the risk of being arrested really worth a plate of wings? Imagine trying to explain that one: “I swear, officer… they’re for my Super Bowl party!” Meanwhile, the rest of us are just trying to get through security with a water bottle.

Moral of the Story? Wings Are Serious Business!

Listen, never underestimate the power of a good chicken wing. If there’s ever another wing shortage, I fully expect to see underground chicken wing dealers popping up. So, next time you bite into a High-Protein Lemon-Pepper Chicken Wings, just know… someone, somewhere, once risked their criminal record for what you’re casually enjoying right now.

Table of Contents

Look at the Recipe (Key Highlights)

Ingredients for High-Protein Lemon-Pepper Chicken Wings

How to Make High-Protein Lemon-Pepper Chicken Wings

Storage & Serving Suggestions

Tips & FAQs

Look at the Recipe (Key Highlights)

Let’s talk about why these High-Protein Lemon-Pepper Chicken Wings are an absolute must-try! Here’s why I’m obsessed with this recipe:

Crispy Without Frying – Thanks to baking powder, these wings turn out super crispy, just like deep-fried, but way healthier!

High in Protein, Low in Guilt – Packed with lean protein to keep you full and fueled, minus the greasy aftermath.

Zesty Lemon-Pepper Flavor – That bright citrusy kick from lemon zest paired with black pepper? Absolute magic!

Super Easy to Make – No deep-frying, no mess—just toss, bake, and enjoy!

Great for Meal Prep – Bake a batch and store them for easy, protein-packed meals all week long.

Perfect for Any Occasion – Game day? Check. Family dinner? Check. High-protein meal after a workout? Double-check!

Pro Tip: Want extra crispy wings? Pop them under the broiler for 2-3 minutes at the end!

Now tell me—how fast are you running to the kitchen to make these?!

Ingredients Needed

Main Ingredients

Here’s everything you need to make these delicious, High-Protein Lemon-Pepper Chicken Wings:

• Chicken wings – Choose fresh, high-quality wings for the best texture.
• Extra-virgin olive oil – Helps coat the wings for even baking.
• Baking powder – The key ingredient for that ultra-crispy skin!
• Garlic powder – Brings out a savory depth of flavor.
• Salt & ground black pepper – Enhances taste and adds a slight kick.
• Lemon zest – Adds a fresh, citrusy pop.

For Serving

• Lemon wedges – A squeeze of lemon enhances the zesty flavor.

WW Tip: Swap olive oil for a light spray of cooking oil to reduce WW points!

How to Make High-Protein Lemon-Pepper Chicken Wings

Here’s a quick overview of the process:

Preheat & Prep – Set your oven to 400°F and line a baking sheet with a wire rack for even crisping.

Season the Wings – Pat wings dry, coat them in olive oil and baking powder, then toss with garlic powder, salt, lemon zest, and black pepper.

Bake to Perfection – Arrange wings on the rack and bake for 50-60 minutes, flipping halfway, until golden and crispy.

Add Final Flavor – Toss baked wings with extra lemon zest and black pepper, then serve with fresh lemon wedges.

Pro Tip: Want them extra crispy? Broil for 2-3 minutes before serving!

Storage & Serving Suggestions

Storage Tips

Refrigerate Like a Pro – Store leftover wings in an airtight container and pop them in the fridge… they’ll stay fresh for up to 4 days!

Reheat for That Just-Baked Crisp – Warm them up in the oven at 375°F for 10 minutes, or toss them in the air fryer at 380°F for 5 minutes. Microwave? Meh… unless you like soggy wings!

Freeze for Later – Want to save them for later? Freeze in a single layer on a baking sheet, then transfer to a freezer bag. They’ll last up to 3 months—just thaw overnight in the fridge before reheating.

Serving Tips

Pair with a Light Side – These wings are bold and flavorful, so balance them with roasted veggies, a crisp salad, or some cauliflower rice.

Dips, Please! – A side of Greek yogurt ranch or honey mustard makes these even more irresistible! Want extra heat? Sriracha or hot sauce is your best friend.

Lemon Squeeze = Game Changer – Right before serving, squeeze a little fresh lemon juice on top for a next-level zing!

Great for Meal Prep – Cook a big batch, store in portion-sized containers, and grab them for an easy high-protein meal anytime!

Trust me… once you make these, you’ll never go back to store-bought wings again!

Tips & FAQs

Got questions about making High-Protein Lemon-Pepper Chicken Wings? I’ve got you covered! Here’s everything you need to know—from baking times to calories and air frying tips!

How do you make lemon pepper chicken wings?

Making High-Protein Lemon-Pepper Chicken Wings is super easy! Just pat your wings dry, toss them with olive oil and lemon-pepper seasoning, and bake at 425°F for 45-50 minutes until crispy. If you prefer, you can air-fry them at 400°F for 20 minutes. For extra flavor, toss them in a homemade lemon pepper butter sauce after cooking!

How many calories are in lemon pepper chicken wings?

The calorie count varies based on preparation, but on average:
1 wing = ~99 calories
2 wings = ~180 calories
5 wings = ~450-500 calories

Want a lower-calorie option? Use skinless wings and air-fry instead of baking with extra oil!

How long should I bake lemon pepper chicken wings?

For oven-baked lemon pepper wings:
Bake at 425°F for 45-50 minutes, flipping halfway through.
Want them extra crispy? Broil for the last 2-3 minutes!

For air fryer lemon pepper wings:
Air-fry at 400°F for 20 minutes, shaking the basket halfway.

How do I cook lemon pepper chicken wings in the air fryer?

Air frying is one of the best ways to get crispy wings without extra oil! Here’s how:
Preheat your air fryer to 400°F.
Pat the wings dry, toss with olive oil & lemon-pepper seasoning.
Arrange wings in a single layer—don’t overcrowd them!
Air-fry for 20 minutes, flipping halfway through.
Toss in melted lemon-pepper butter sauce and serve hot!

How do you cook lemon pepper wings in the oven?

For oven-baked lemon pepper chicken wings:
Preheat oven to 425°F.
Dry the wings thoroughly to help them crisp up.
Toss with olive oil & lemon-pepper seasoning.
Place wings on a wire rack over a baking sheet (this helps air circulate).
Bake for 45-50 minutes, flipping halfway.
Optional: Broil for 2-3 minutes at the end for extra crispiness!

How do you make lemon pepper sauce for chicken wings?

For an extra buttery, zesty kick, make this simple lemon pepper sauce:
¼ cup unsalted butter, melted
1 tablespoon lemon-pepper seasoning
1 teaspoon lemon zest
1 tablespoon fresh parsley (optional)

Instructions:
Melt butter in a small bowl.
Stir in lemon-pepper seasoning, lemon zest & parsley.
Toss cooked wings in the sauce and serve immediately!

Now, who’s ready to whip up a batch of crispy, tangy, buttery High-Protein Lemon-Pepper Chicken Wings?!

I’d love to hear how you make it your own! Leave a comment below and let me know how it turned out, or share a photo of your dish on social media and tag me. Don’t forget to share this recipe with friends and family who are looking for the ultimate High-Protein Lemon-Pepper Chicken Wings—they’ll thank you for it!