Healthy Korean Chicken Wings | Better Meal Plans

Healthy Korean Chicken Wings

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Healthy Korean Chicken Wings

Course Dinner, Lunch, Main Dish
Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Servings 4 people
Calories 592 kcal


  • 4 lbs chicken wings about 16 whole wings
  • 2 cloves garlic chopped
  • 1 tsp fresh ginger grated
  • 1 Tbsp Gochujang
  • .5 tsp sesame seeds toasted, for garnish
  • 1 Tbsp green onions or scallion diagonally sliced, for garnish

Korean Chicken Wings Sauce

  • .5 tsp sea salt
  • 2 tsp Gochugaru Korean Red Pepper Flake
  • 3 tsp Cayenne Pepper
  • 2 tsp fresh ginger grated
  • 2 cloves garlic
  • .25 cups Gochujang – Korean Red Pepper Paste
  • 2 Tbsp Water
  • 1 tsp sesame oil
  • .5 tsp sesame seeds toasted
  • 1 tsp Apple Cider Vinegar


  1. Separate the drummettes from the wingettes and discard the tips. Combine the chicken parts with garlic, ginger, Gochujang, and marinate overnight. 

  2. Make the Korean Chicken Wings Sauce by combining all the ingredients in an airtight container and refrigerate.

  3. When ready to cook, preheat the air fryer to 360°F.
  4. Take the wings out of the refrigerator and blot the liquid from the wings with paper towel. When the air fryer reaches the desired temperature, place as many wings in the basket as you can and set the timer for 12 minutes. Shake the basket at half way and turn over any wings that are not browning.

  5.  Meanwhile, transfer the marinade to a medium saucepan and simmer on low heat. Reserve 2 Tbsp of the marinade to serve on the side. 

  6. When the timer goes off, transfer all the wings to the pan and coat the wings with the sauce. Return the wings to the air fryer, set the timer for 3 minutes and cook until the timer goes off. Transfer the chicken wings to a plate, sprinkle sesame seeds and scallion before serving with the sauce on the side.

Recipe Notes

If using a conventional oven, preheat oven to 400°F. Set a wire rack inside each of 2 large rimmed baking sheets. Spread wings out in a single layer. Bake wings until cooked through and skin is crispy about 45 minutes.

Nutrition Facts
Healthy Korean Chicken Wings
Amount Per Serving
Calories 592 Calories from Fat 360
% Daily Value*
Fat 40g62%
Saturated Fat 11g69%
Cholesterol 188mg63%
Sodium 491mg21%
Potassium 507mg14%
Carbohydrates 8g3%
Fiber 0g0%
Sugar 2g2%
Protein 46g92%
Vitamin A 1265IU25%
Vitamin C 7.3mg9%
Calcium 42mg4%
Iron 2.7mg15%
* Percent Daily Values are based on a 2000 calorie diet.

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