Friday, January 31, 2014

12 Paleo Wing Recipes for Super Bowl Sunday

I have written about my recipe for roasted wings twice before, but I thought it was time for a re-vamp since the Super Bowl is coming up quick! I also thought it was time for some new pictures since I was just given a new camera. I'll be honest, I'm still learning how to use the darn thing, but I am excited about the opportunities it brings!

Here is my standard recipe for Oven Roasted Wings that is the base for the eleven other variations that will follow.


24 Organic, Free-Range or Pastured Chicken Wings, mix of flats and drumettes
3-4 Tablespoons of Katy's House Rub
3 Tablespoons of melted fat or oil (grassfed butter, ghee, avocado oil, lard, or coconut oil all work great!)
1 teaspoon of good quality Sea Salt (I like this one)


1. Evenly sprinkle the sea salt over all of the wings.
2. Evenly sprinkle the House Rub over all the wings. You may not need the full amount depending on how big or small your wings are.
3. Spread out the wings on a sheet pan and roast in the oven at 400 degrees for 15 minutes.
4. Remove from the oven and baste the wings evenly with a silicone brush with your desired fat. Lately I have been loving Avocado Oil for this because it is stable at high temperatures and its a delicious dairy-free option!
5. Return to the oven and roast for another 30 - 45 minutes until the wings are cooked through and the skin is crispy!

The wings are delicious just plain like this, but here are ELEVEN other options to keep all your sports fans satisfied!

1. Traditional Hot Wings - Roast wings as directed above, and combine 2 tablespoons of your favorite hot sauce and 2 tablespoons of melted grassfed butter for the classic hot wings style. You can also use Tessemae's two hot wing sauces (medium and hot) for an easier, dairy free option!

2. Lemon Garlic - Instead of using Katy's House Rub and salt as in above, combine 2 teaspoons of garlic powder, 2 teaspoons of fresh ground pepper, 2 teaspoons of sea salt, and 1 tablespoon of fresh lemon zest and roast as directed above. When the wings are done, toss in a sauce made of 2 tablespoons of fresh lemon juice, 1 tablespoon of chopped parsley, and 1 tablespoon of roasted garlic puree.

3. Ranch Dry Rub Wings - Instead of using all the directed house rub listed above, combine 1 tablespoon of my house rub with 2 tablespoons of Penzey's Sunny Paris Seasoning and continue to roast as directed above. Truly amazing.

4. Hot Honey Wings - Follow my recipe here for sweet and spicy wings.

5. Teriyaki Wings - Instead of using the house rub, combine 1 teaspoon each of Chinese Five Spice, ground ginger, ground coriander, garlic powder, fresh ground black pepper, and sea salt and roast as directed above. When wings are done toss in a sauce of 2 tablespoons crushed organic pineapple, 1 tablespoon of Coconut Aminos, 1 teaspoon of Sesame Oil, and 1 teaspoon of Red Boat Fish Sauce

6. Masala Curry Wings - Instead of using just the house rub, combine 2 tablespoons of the house rub with 2 teaspoons of masala curry powder and 1 teaspoon of Chinese Five Spice and roast as directed above.

7. Tomato BBQ Wings - Roast as directed above and toss in your favorite Paleo BBQ Sauce. Tessamae's sells a great one you can buy at Whole Foods, or you can make your own, like this great recipe.

8. Carolina Gold BBQ Wings - Roast as directed above and use my Carolina Gold BBQ Sauce for a tomato-free, mustard BBQ style wings!

9. Alabama White BBQ Wings - Roast as directed above, and when the wings are still hot from the oven, toss with a sauce made of 4 tablespoons of your favorite Paleo Mayo ( I like this one and this one)1 teaspoons of honey, 1 teaspoon of apple cider vinegar, 1 teaspoon of lemon juice, dash of hot sauce and a teaspoon of fresh ground pepper - trust me, it's freaking delicious.

10. Greek Style Wings - Instead of using the above house rub, combine 1 teaspoon of garlic powder, 2 tablespoons of dried oregano, 1 teaspoon of paprika, 1 teaspoon of salt, 1 teaspoon of fresh ground pepper, and use olive oil to baste. When the wings are done, toss in a greek vinaigrette. For bonus points, pulse a large handful of kalamata olives (pitted!) in the food processor until they form a paste, and add that to the vinaigrette before tossing over the wings for an olive-y, tangy wing sauce.

11. Caesar Wings - Roast wings as directed above. Make the Caesar sauce using this recipe from Ina Garten, but use a homemade paleo mayo instead of store bought. This sauce is absolutely delicious, and the anchovy paste really makes it special. I used this one that is made with Wild Caught Anchovies. Top the wings with capers fried in olive oil for a minute until they pop open for an extra tangy bite!

This last recipe for Caesar Wings is my new favorite! I could eat the Caesar Sauce on literally anything, but it truly sings on some hot wings! I hope you guys enjoyed this round-up, and let me know what you think of my pictures with my new camera! Happy Super Bowl Sunday!

***Disclaimer: Some links within my posts are affiliate links. When you click on them and purchase a product it helps to support the costs of running this blog. Thanks!***

Katy's House Rub

This recipe is not new, and in fact it was my first post ever. However, I just recently got a new camera, and it was high time I improved the photos!

For my internship while I was in Culinary School, I worked at a fine dining Southwestern restaurant in Atlanta, and they used a rub similar to this one for almost everything. I say almost like this one because it was a little more involved. All of the spices we used at the restaurant came in whole, and we toasted and ground them ourselves. Also, we didn't use a pre-made chili powder, but we ground up dried whole chili peppers and used our own blend. This was a long process that would take over an hour to make a humongous batch of the house rub, and while it was delicious, I don't always do those extra steps at home.

Even though I use pre-ground spices, I try to always use organic spices whenever possible, and simply making the rub myself makes for a fresher spice blend. I almost always prefer this rub to any store bought rub.

This rub is delicious on anything from roasted chicken, salmon, shrimp, steaks, pork chops, and as a seasoning for sweet potato fries! I suggest making as big a batch as you can!

Katy's House Rub

Combine all the following ingredients and store in an airtight container.

1 Tablespoon each of:

Organic Granulated Garlic
Chili Powder
Smoked Paprika
Sweet Paprika
Sea Salt (I use pink sea salt)
Ground Cumin
Ground coriander
Dried Oregano

2 teaspoons each of:
Fresh Ground Pepper
Ground Cinnamon

1 tablespoon of Coconut Sugar - at the restaurant, we included brown sugar, but just a small amount of coconut sugar gives you the same sweetness with that caramel undertone. I don't always add it, depending on if I am staying away from sweeteners, but if you like to have some sweetness, this is a great option!

***Disclaimer: Some links within my posts are affiliate links. When you click on them and purchase a product it helps to support the costs of running this blog. Thanks!***
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