These healthy baked honey sesame wings are sticky, sweet, tangy, and full of that umami depth we all crave. I’m telling you, one bite in and you’ll forget all about takeout. Plus, they’re gluten-free, dairy-free, soy-free, and free from refined sugar, so you can feel good about every bite.
Oh, and did I mention they’re oven-baked to crispy perfection? No frying needed.
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The Flavor Profile
These wings are perfectly balanced—sweet from the honey and coconut sugar, salty and savory from the coconut aminos, and just the right amount of heat from cayenne and fresh ginger. The sesame oil adds that toasted, nutty flavor that makes everything feel a little elevated, and the garlic ties it all together.
Finish them off with toasted sesame seeds and fresh green onion, and you’re golden. Literally.
Why These Wings Are Healthier
✔️ Baked, not fried – less oil and still perfectly crispy
✔️ Coconut aminos instead of soy sauce – soy-free and lower in sodium
✔️ Naturally sweetened – using raw honey and organic coconut sugar
✔️ Gluten-free + dairy-free + soy-free + refined sugar free – great for most dietary lifestyles
✔️ High quality meat – I use organic wings from ButcherBox, and they never disappoint
PS: If you haven’t tried ButcherBox yet, you can use my link to get your choice of FREE protein for an entire year! Whether it’s chicken, ground beef, or wild-caught salmon, you get to pick your fave and they’ll include it in every box—totally free. Their wings are always meaty and high quality, and I can absolutely tell the difference when I use them.
Ingredients
- 2 lbs. organic chicken wings (Butcher Box is the best!)
- ½ cup coconut aminos
- 3 tbsp raw honey
- 1 tbsp rice vinegar
- 2 tbsp coconut sugar
- 1 tbsp toasted sesame oil
- 1 tbsp minced ginger
- 2 tsp minced garlic
- ½ tsp cayenne pepper
- 1 tbsp smoked paprika
- 1 tsp sea salt (I put the sea salt directly on my wings prior to putting them in with the rest of the marinade)
- ½ tsp black pepper
- Sesame seeds + sliced green onions for topping
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How To Make Them
- Make your marinade: In a large mixing bowl, mix together the wings, coconut aminos, honey, rice vinegar, coconut sugar, sesame oil, garlic, ginger, and spices until smooth.
- Marinate the wings: Toss your wings in the marinade until fully coated. Cover and let them soak up all that flavor for at least 12 hours (overnight is more ideal). You can let them sit up to 3 days in the fridge.
- Prep your pan: Preheat your oven to 425°F. Line a large baking sheet with foil and spray or brush with a little avocado oil to keep things from sticking.
- Bake: Lay your wings out evenly on the pan. Drizzle a little of the extra marinade over the top—just enough to help with caramelization. Avoid pouring all the marinade on the pan or it’ll get too soggy. Bake for 30 minutes, flipping halfway.
- Crisp + caramelize: For that signature sticky-crisp finish, broil the wings for the last 5-8 minutes or so, watching closely to avoid burning.
- Garnish + serve: Sprinkle with sesame seeds and green onions while they’re still hot. I also like to add a little extra drizzle of honey. Serve immediately & enjoy!
Frequently Asked Questions
Can I make these in an air fryer?
Yes! Cook at 400°F for about 20-22 minutes, flipping halfway. Just be sure not to overcrowd the basket and skip the extra marinade drizzle so they don’t get soggy. I prefer to bake them so that they can really caramelize in that extra marinade.
Are these wings spicy?
I don’t think they do at all, but feel free to reduce the cayenne if you would like.
What if I want them to be more spicy?
Add a little bit of sriracha to your marinade!
Can I make this recipe ahead of time?
You want to marinate in advance and bake them fresh right before serving. They reheat well in the oven or air fryer if needed.
Is coconut aminos the same as soy sauce?
Not exactly, but it’s a great soy-free alternative. It’s a bit sweeter and less salty, which is why I add some salt to the wings.
Check Me Out On Social Media!
I post all of 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 wings have officially made it into our weekly rotation—and I bet they’ll land in yours too. Whether you’re hosting friends, feeding your fam, or just craving something crispy and flavorful, they hit every single note.
If you try them, let me know what you think! Tag me on Instagram @cookingkatielady—I love seeing your creations!
And don’t forget, grab your FREE protein for a year with ButcherBox through my link and get started with high-quality staples that actually make a difference in recipes like this. 🙌
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Description
These healthy baked honey sesame wings are sticky, sweet, slightly spicy, and full of that umami depth we all crave. I’m telling you, one bite in and you’ll forget all about takeout. Plus, they’re gluten-free, dairy-free, soy-free, and free from refined sugar, so you can feel good about every bite.
Ingredients
Instructions
-
Make your marinade: In a large mixing bowl, mix together the wings, coconut aminos, honey, rice vinegar, coconut sugar, sesame oil, garlic, ginger, and spices until smooth.
-
Marinate the wings: Toss your wings in the marinade until fully coated. Cover and let them soak up all that flavor for at least 12 hours (overnight is more ideal). You can let them sit up to 3 days in the fridge.
-
Prep your pan: Preheat your oven to 425°F. Line a large baking sheet with foil and spray or brush with a little avocado oil to keep things from sticking.
-
Bake: Lay your wings out evenly on the pan. Drizzle a little of the extra marinade over the top—just enough to help with caramelization. Avoid pouring all the marinade on the pan or it’ll get too soggy. Bake for 30 minutes, flipping halfway.
-
Crisp + caramelize: For that signature sticky-crisp finish, broil the wings for the last 5-8 minutes or so, watching closely to avoid burning.
-
Garnish + serve: Sprinkle with sesame seeds and green onions while they’re still hot. I also like to add a little extra drizzle of honey. Serve immediately & enjoy!
Nutrition Facts
Nutrition Facts
Servings 8
Serving Size 1/4 lb
- Amount Per Serving
- Calories 295kcal
- % Daily Value *
- Total Fat 16.8g26%
- Saturated Fat 4.7g24%
- Cholesterol 125mg42%
- Sodium 542.6mg23%
- Total Carbohydrate 15g5%
- Sugars 14.1g
- Protein 20g40%
* 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.
