Super Bowl Bites: BBQ Chicken Wings


BBQ Chicken Wings are my absolute favourite thing to eat when I’m watching the Pats play but I always feel kind of guilty when I’d realise how many calories and fat I have consumed. If I ate 4 wings of the store bought ones, I had consumed: 404 calories, 26g of fat, 7g of saturated fat, 2g of carbohydrates, 2g of sugar and 41g of protein.

So I decided to make my own so I have control over what I consume.


14 Raw Chicken Wings

Yummy & Fit Zero BBQ Sauce


Sea Salt


Cayenne Pepper

Ground Garlic


Mix a tsp of sea salt, pepper, cayenne pepper, ground garlic, and paprika in a small bowl.

Take an oven tray and either spray oil on the tray or use greaseproof paper.

Place your chicken on the tray and then taking your bowl sprinkle half the seasoning over the chicken.

Place your chicken in the oven at 190c and cook for 20 mins.

After 20 mins, take out your chicken and turn it over. Sprinkle the rest of your seasoning over the chicken then place back in the oven for another 20 mins.

After 20 mins, take out the chicken and with a pastry brush, glaze your chicken with your BBQ sauce. I used Yummy & Fit Zero BBQ Sauce which can be bought HERE. It has 1 calorie per 5ml serving, 0 fat and 0 sugar.

Place back in the oven for 10 mins, then take it out, turn it over and glaze the other side and pop back in for another 10 minutes.

Then sit back, relax, eat the wings and grab a beer.

If you are looking for a light calorie beer, I suggest Heineken Light. Each bottle has only 73 calories.

Nutrition (4 wings inc BBQ sauce)

Calories 200

Fat 12.8g

Saturated 3.8g

Carbohydrates 2g

Protein 33.2g




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