Alright let’s settle the great wing debate once and for all — bone in or bone out? I’m gonna be honest. I love both. Bone in wings feel nostalgic, like a backyard BBQ or a night out watching the game. But bone out? There’s just something magical about getting all that crispy, saucy, garlicky goodness in one perfect juicy bite without having to work for it. These garlic parmesan boneless wings are my answer for when I want wings that are easy to eat but still packed with flavor. And the best part? They’re baked not fried, gluten free, and loaded with protein and real ingredients you can feel good about!
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Why You’ll Love These Garlic Parmesan Boneless Wings
- Crispy on the outside, juicy on the inside
- Gluten free and made with almond flour for a little extra nutrition
- Baked at a high heat so you get that craveable crispiness without deep frying
- Tossed in a dreamy browned butter garlic sauce that’ll make you want to lick your plate
- Perfect as a party appetizer, weeknight dinner, or game day snack!
Health Benefits
- Gluten free and grain free thanks to almond flour
- High protein — great for fueling busy days
- Baked not fried so lower in oil
- Grass-fed butter provides healthy fats and a richer flavor
- Garlic is packed with antioxidants and may help support immune health
Ingredients
Wings:
- 2 lbs chicken (breasts, thighs, doesn’t matter. You can mix em too!)
- 1 tsp smoked paprika
- 1 tsp onion powder
- 1 1/4 tsp salt
- 1/2 tsp cayenne
- 1 tsp lemon pepper
- 3 tsp garlic (minced)
- 3 tbsp almond flour
- 1/8 cup Parmesan cheese (freshly grated)
Sauce:
- 4 tbsp unsalted butter (grass-fed)
- 2 tsp garlic (minced)
- 1 tsp parsley (dry)
- Squeeze of lemon juice (optional)
Topping:
- 1/4 cup Parmesan
- Fresh parsley
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Instructions
- Preheat your oven to 450°F and line a large baking sheet with foil. Give it a quick spray of avocado oil to prevent sticking.
- Slice your chicken into bite size pieces.
- In a big mixing bowl toss together the chicken, smoked paprika, onion powder, salt, cayenne, lemon pepper, garlic, almond flour, and Parmesan. Make sure everything is coated evenly.
- Spread the chicken out on your prepared baking sheet.
- Bake for about 15 minutes then broil for a few minutes at the end to get that golden crisp.
- While the chicken cooks, brown your butter in a small saucepan over medium heat. Add the garlic and stir for a minute until fragrant. Toss in the parsley and a squeeze of lemon if you like, then take it off the heat.
- Drizzle that buttery garlic sauce all over your cooked chicken bites. Sprinkle with more Parmesan and fresh parsley and dig in while they’re hot!
FAQ’s
Can I make these dairy free?
Yes! Just skip the Parmesan and use a vegan butter alternative. You’ll still get plenty of garlic butter flavor.
What’s the best type of chicken to use?
I like using a combo of breast and thigh. The breast stays lean and the thighs add juiciness. Either works on its own too!
Do these reheat well?
They’re definitely best fresh out of the oven but you can reheat them in the air fryer or oven to crisp them back up.
Can I make these in the air fryer?
Absolutely. Air fry at 400°F for about 10 to 12 minutes shaking halfway through.
How To Reheat Leftovers
These garlic parmesan boneless wings are definitely best hot and fresh but if you have leftovers (lucky you!) here’s how to bring them back to life:
Air fryer: Pop them in at 375°F for about 3 to 5 minutes until they’re warmed through and crispy again.
Oven: Spread them out on a baking sheet and bake at 375°F for about 8 to 10 minutes. You can broil for the last minute if you want extra crunch.
Microwave: Not my favorite because they lose their crisp but it works in a pinch. Heat in 30 second bursts until warm.
Pro tip: If you saved any garlic butter sauce, drizzle it on after reheating for that fresh-out-of-the-oven flavor!
Check Me Out on Social Media
I post all my recipes on social media as well and you can stay up to date on what I am up to! Also, I love seeing people try my recipes! When make these, snap a picture, and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!
These healthy garlic parmesan boneless wings are a new staple at our house. They come together quickly, use simple ingredients, and taste like restaurant style wings but way better for you. Serve them with a side of veggies, a salad, or just pile them on a plate and enjoy every garlicky, cheesy bite!
If you make these, I’d love to hear how they turn out. Tag me on Instagram @cookingkatielady and let’s keep the bone in vs bone out debate going.
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Description
Alright let’s settle the great wing debate once and for all — bone in or bone out? I’m gonna be honest. I love both. Bone in wings feel nostalgic, like a backyard BBQ or a night out watching the game. But bone out? There’s just something magical about getting all that crispy, saucy, garlicky goodness in one perfect juicy bite without having to work for it. These garlic parmesan boneless wings are my answer for when I want wings that are easy to eat but still packed with flavor. And the best part? They’re baked not fried, gluten free, and loaded with protein and real ingredients you can feel good about!
Ingredients
Wings:
Sauce:
Topping:
Instructions
-
Preheat your oven to 450°F and line a large baking sheet with foil. Give it a quick spray of avocado oil to prevent sticking.
-
Slice your chicken into bite size pieces.
-
In a big mixing bowl toss together the chicken, smoked paprika, onion powder, salt, cayenne, lemon pepper, garlic, almond flour, and Parmesan. Make sure everything is coated evenly.
-
Spread the chicken out on your prepared baking sheet.
-
Bake for about 15 minutes then broil for a few minutes at the end to get that golden crisp.
-
While the chicken cooks, brown your butter in a small saucepan over medium heat. Add the garlic and stir for a minute until fragrant. Toss in the parsley and a squeeze of lemon if you like, then take it off the heat.
-
Drizzle that buttery garlic sauce all over your cooked chicken bites. Sprinkle with more Parmesan and fresh parsley and dig in while they’re hot!
Nutrition Facts
Nutrition Facts
Servings 8
Serving Size 1/4 lb.
- Amount Per Serving
- Calories 274kcal
- % Daily Value *
- Total Fat 12.5g20%
- Saturated Fat 5.4g27%
- Cholesterol 115.3mg39%
- Sodium 506.8mg22%
- Total Carbohydrate 1.6g1%
- Dietary Fiber 0.3g2%
- Sugars 0.1g
- Protein 37.3g75%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Did you make this recipe?
The next time you make it, snap a picture, and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!:)
Please note that my nutrition label is approximate and can have slight rounding.
