These Baked Honey Mustard Boneless Wings are a delightful, crispy chicken dish tossed in a creamy homemade honey mustard sauce. They’re easy to make, with simple ingredients, and perfect for a quick weeknight dinner or a poolside snack. The crispy chicken and flavorful sauce create a satisfying bite every time. Plus, they’re baked, not fried, making them a lighter and healthier option compared to traditional wings.

Full Recipe:

Ingredients

For the Chicken:

• 2 lbs boneless chicken breasts (or thighs, if preferred)

• 1 tsp smoked paprika

• 1 tsp onion powder

• 1 tsp garlic powder

• Salt and black pepper to taste

• 2 tbsp flour (or gluten-free flour)

• 2 tbsp olive oil

• Fresh thyme or parsley for garnish

For the Honey Mustard Sauce:

• ½ cup mayo (or a mix of mayo and plain Greek yogurt)

• ¼ cup Dijon mustard

• ¼ cup honey

• 1 tbsp chipotle chili powder

• 1/8 tsp cayenne pepper

• A pinch of salt

For Serving:

• Additional honey mustard sauce for dipping

• Fresh thyme or parsley for garnish

• Homemade fries (optional)

Directions

1. Preheat the Oven: Preheat your oven to 450°F (232°C) and line a baking sheet with parchment paper or rub with oil.

2. Prepare the Chicken: Toss the cubed chicken with smoked paprika, onion powder, garlic powder, salt, and pepper. Add the flour and toss again. Drizzle with olive oil and toss to coat. Arrange the chicken evenly on the baking sheet and bake for 15-20 minutes or until the chicken is cooked through.

3. Make the Honey Mustard Sauce: While the chicken bakes, combine mayo, Dijon mustard, honey, chipotle chili powder, cayenne pepper, and a pinch of salt in a bowl. Whisk until smooth. Taste and adjust salt if needed.

4. Coat the Chicken: Once the chicken is done, pour the honey mustard sauce over it and toss to coat.

5. Serve: Serve the honey mustard chicken garnished with fresh thyme or parsley, and enjoy with additional sauce and a side of fries or sweet potato fries.

Nutrients

• Calories: 425 kcal (per serving)

• Carbohydrates: 14 g

• Protein: 43 g

• Fat: 24 g

  • Saturated Fat: 5 g

• Cholesterol: 105 mg

• Sodium: 826 mg

• Potassium: 870 mg

• Fiber: 2 g

• Sugar: 17 g

• Vitamin A: 475 IU

• Vitamin C: 12.2 mg

• Calcium: 113 mg

• Iron: 3.2 mg

Why Choose Baked Honey Mustard Boneless Wings?

What makes Baked Honey Mustard Boneless Wings such a great choice is their simplicity and balance of flavors. The chicken is seasoned with aromatic spices like smoked paprika, garlic, and onion powder, giving it a savory base. After baking, the chicken turns golden brown and crispy, without the need for any frying. The homemade honey mustard sauce, with its sweet and spicy profile, takes these wings to the next level. The mix of Dijon mustard and honey provides a perfect balance of tang and sweetness, while the chipotle chili powder and cayenne pepper add a subtle kick of heat, making this sauce irresistible.

These wings are baked, not fried, which makes them a healthier option without compromising on flavor or texture. They provide a delicious protein-packed meal with only 425 calories per serving, making them a great choice for anyone trying to eat clean without giving up taste.

Health Benefits and Nutritional Value

These baked boneless wings offer a great balance of macronutrients and are packed with protein, which is essential for muscle growth, repair, and overall body function. A serving of these wings contains:

• 43 grams of protein: This comes from the chicken, which is a lean source of high-quality protein. Protein is essential for maintaining muscle mass, promoting satiety, and supporting metabolic function.

• 24 grams of fat, with 5 grams of saturated fat: While the fat content is relatively high, the olive oil used to coat the chicken provides healthy fats that can support heart health. The fat also helps with flavor and texture, keeping the chicken moist and crispy.

• 14 grams of carbohydrates: This comes from the flour used to coat the chicken and the honey in the sauce. While the carb content is modest, it provides a small amount of energy without being overwhelming.

• 2 grams of fiber: From the chicken itself, as well as the herbs and spices in the dish, fiber helps with digestion and keeps you feeling full longer.

• 17 grams of sugar: Most of the sugar in this dish comes from the honey used in the sauce, which provides natural sweetness that pairs beautifully with the tang of Dijon mustard.

In addition to the macronutrients, these wings provide essential vitamins and minerals:

• Vitamin A (475 IU): This vitamin plays a crucial role in maintaining healthy vision, immune function, and skin health.

• Vitamin C (12.2 mg): Vital for immune health, collagen production, and antioxidant protection.

• Calcium (113 mg): Important for bone health and muscle function.

• Iron (3.2 mg): Essential for oxygen transport in the blood.

How to Make Baked Honey Mustard Boneless Wings

These wings are simple to prepare, with just a few steps that lead to a delicious result. Here’s how you can make them:

1. Preheat the Oven: Start by preheating your oven to 450°F (232°C). Line a baking sheet with parchment paper or lightly coat it with oil to prevent the chicken from sticking.

2. Prepare the Chicken: Cut the boneless chicken breasts (or thighs) into bite-sized cubes. Toss the chicken pieces with smoked paprika, onion powder, garlic powder, salt, and pepper to ensure each piece is well seasoned. Add the flour and toss again to coat the chicken evenly. Drizzle with olive oil, ensuring that the chicken pieces are evenly coated. Arrange the chicken in a single layer on the prepared baking sheet.

3. Bake the Chicken: Place the chicken in the preheated oven and bake for 15-20 minutes, or until the chicken is cooked through and golden brown. The internal temperature should reach 165°F (74°C). This baking time will allow the chicken to get crispy on the outside while staying juicy on the inside.

4. Make the Honey Mustard Sauce: While the chicken bakes, prepare the honey mustard sauce. In a bowl, whisk together the mayo (or a mix of mayo and Greek yogurt for a healthier option), Dijon mustard, honey, chipotle chili powder, cayenne pepper, and a pinch of salt. Taste and adjust the seasoning if necessary. If you like more heat, add a bit more cayenne pepper.

5. Coat the Chicken: Once the chicken is done baking, remove it from the oven and pour the honey mustard sauce over the chicken. Toss to coat the chicken evenly with the sauce. The chicken should be fully coated in the creamy, tangy sauce.

6. Serve: Garnish the chicken with fresh thyme or parsley for a pop of color and added freshness. Serve the wings with a side of additional honey mustard sauce for dipping. For a complete meal, pair the wings with homemade fries or sweet potato fries for a perfect snack or dinner.

Customization and Serving Suggestions

These Baked Honey Mustard Boneless Wings are highly customizable, so feel free to experiment with the sauce or toppings:

• Sauce Variations: If you like a sweeter honey mustard sauce, you can add more honey. For a tangier sauce, add extra Dijon mustard. You can also experiment with different types of mustard, such as yellow mustard or spicy brown mustard, to create a unique flavor.

• Spice Level: Adjust the heat by adding more or less cayenne pepper, or try adding some chopped jalapeños to the sauce for an extra kick. You could also add a bit of sriracha or hot sauce to the sauce mixture.

• Gluten-Free Option: Use gluten-free flour to make this dish completely gluten-free without sacrificing texture or flavor.

• Side Dishes: Pair these wings with healthy sides like a fresh salad, roasted vegetables, or a quinoa bowl. For a more indulgent meal, serve with a side of fries, sweet potato fries, or even a creamy coleslaw.

Perfect for Meal Prep

These wings are also great for meal prep! You can bake the chicken and prepare the sauce in advance, storing them separately in the fridge. When you’re ready to eat, simply reheat the chicken and coat it with the sauce. This makes it an excellent option for busy weeknights, as you can have a flavorful meal in no time.

Conclusion: A Healthier, Crispy Delight

Baked Honey Mustard Boneless Wings are a perfect way to enjoy a crispy, flavorful chicken dish without the extra calories and fat of frying. With a simple blend of spices and a creamy, tangy honey mustard sauce, these wings are sure to satisfy your cravings. Whether you’re serving them for a quick dinner, a snack, or a party appetizer, these wings are easy to make, healthier than traditional fried options, and incredibly delicious. Enjoy the satisfying crunch and bold flavors with every bite!