Recipes don’t get much easier than this! A few basic ingredients (you likely have on hand) are added to chicken wings and baked at a high temperature to create delicious, crispy wings with minimal work. These Salt and Pepper Chicken Wings are not only Whole30, gluten-free, and dairy-free, but they use just baking powder, salt, pepper, and oil spray – making them egg-free and nut-free too!

Wing it your way!

Wings are a classic party staple and are just as fantastic for a fun family dinner at home. Make a batch for your next game day celebration with just 10 minutes of prep — SO fast and easy!

Add a side of seasoned oven fries or almond-crusted onion rings and this ranch rainbow salad for an easy, delicious date night in.

Eat them as is or dipped in your favorite Whole30 ranch, buffalo, or bbq sauce.

Bake in the oven or air fry to produce crispy chicken wings without deep frying.

For ease of cooking, look for “party wings,” which are pre-cut in sections. Buying whole wings can be more budget-friendly, so if you’re up to the task, you can do it yourself by following the instructions here.

Baking Powder — a secret ingredient you don’t want to skip!

Baking powder is the trick to getting these wings nice and crispy. When mixed with salt, the baking powder raises the pH level of the chicken skin, allowing it to try out and the peptide bonds to break down, so it gets more crisp and brown.

Most baking powders are gluten-free and very accessible, making them more affordable to use than a Whole30 compatible flour like arrowroot or potato starch. Cheers to the most common secret ingredient we could find!

Whole30 Salt and Pepper Chicken Wings

Whole30 Salt and Pepper Chicken Wings
Recipe author: Autumn Michaelis
Whole30 Salt and Pepper Chicken Wings

Salt and Pepper Chicken Wings

5 from 5 votes
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Appetizer, dinner, lunch
Servings 4 people


  • 2 lbs chicken wings
  • 1 tbsp baking powder
  • 1 tsp salt
  • 1 tsp pepper
  • cooking oil


  • PREHEAT oven to 475 °F, if using the oven method. Line a rimmed baking sheet with parchment and set a cooling rack inside the baking sheet. Spray baking sheet with cooking oil.
  • PAT chicken wings dry.
  • COMBINE chicken wings, baking powder, salt and pepper in a medium bowl.
  • PLACE coated chicken wings on a baking sheet or air fryer basket that has been sprayed with cooking oil. Spray wings generously with cooking oil.
  • OVEN: Bake at 475 for 15 minutes, until golden, flip, and then bake for another 15 minutes until golden brown and crispy.
  • AIR FRYER: Air fry at 400 degrees for 10-11 minutes until golden, flip or toss, and then air fry for another 10-11 minutes until crispy.
  • SERVE hot and enjoy!
Keyword Air Fryer, chicken, wings
Tried this recipe?Let us know how it was!

Autumn Michaelis

Recipe Creator | Whole Food for 7

Autumn Michaelis is an ACSM Certified Exercise Physiologist, with a B.S. in Exercise Science from BYU. Though exercise was her first love in the health world, nutrition has become her passion. She created the blog Wholefoodfor7, sharing easy and budget-friendly Whole30, Paleo, and gluten-free + dairy-free recipes for families. In August 2022, Autumn released the newest Whole30 Endorsed cookbook, Whole Food for Your Family. She is mom to 5 boys (yes 5!) and when not in the kitchen can be found adventuring, hiking, and tearing up the dance floor.