Baked Hot Wings with Cilantro Lime Dip

This is a healthier version of hot wings that you and other football-loving fans will love! Instead of bleu cheese dressing, we suggest using our tasty Cilantro Lime Dip.

Prep Time: 15 minutes

Nutrition Facts

Serving Size: 3 whole wings, or 6 wings and drumettes, ┬╝ cup dip

  • Calories 220
  • Carbohydrate 17 g
  • Protein 25 g
  • Fat 5 g
  • Saturated Fat 1.4 g
  • Dietary Fiber 0 g
  • Cholesterol 55 mg
  • Sodium 245 mg

This Recipe Serves 4


2 lbs whole chicken wings
½ cup reduced sugar apricot preserves
1 tablespoon minced garlic, reserve ½ teaspoon
1 tablespoon reduced sodium soy sauce
1 teaspoon thai-style chili garlic sauce
2 tablespoons lime juice, divided
½ teaspoon ground black pepper, divided
1 cup non-fat, plain Greek yogurt
¼ cup chopped fresh cilantro


  1. Preheat oven to 375 degrees.
  2. Coat a baking sheet with cooking spray. Remove skin from wings. Lay chicken wings in a single layer on the baking sheet and spray again with cooking spray.
  3. Bake for 10 minutes. While the chicken is baking, whisk apricot preserves, 2.5 teaspoons of garlic, soy sauce, chili garlic sauce, lime juice and ¼ teaspoon ground black pepper together and set aside.
  4. After the wings have been in the oven for 10 minutes, coat them generously with the apricot preserve mixture. Return to the oven for another 15 minutes or until wings are cooked through and glazed is caramelized.
  5. In a small bowl, whisk together Greek yogurt, 1 tablespoon lime juice, cilantro and ¼ teaspoon ground black pepper. Serve dipping sauce with hot wings.

MAKE IT GLUTEN-FREE: Verify that the soy sauce and other ingredients that you are using are gluten-free and this dish can be gluten-free.

Chef Tip #1: While it's hard to get the skin off the wings, it's worth it in terms of reducing fat and saturated fat.

Chef Tip #2: If you don’t like cilantro, you can substitute ¼ cup chopped fresh basil or parsley into the dip.

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