These Baked Peri Peri Chicken Wings are a zesty and smoky alternative to traditional deep-fried buffalo wings. Inspired by the bold flavors of African cuisine, this recipe uses jalapeños for accessibility, but if you can find authentic African Bird’s Eye chilies, they’ll take this dish to the next level!
The homemade peri peri sauce, featuring roasted red peppers, smoked paprika, and lemon juice, makes these wings irresistibly flavorful. This recipe works equally well with chicken thighs for a heartier option. Whether served at game day gatherings or family dinners, these wings are sure to impress.
If you have kidney disease, this recipe is a great alternative to store bought wings. They are much lower in sodium and fat. And, frankly, they taste much better. If you are limiting your animal protein because you have chronic kidney disease, then stick to 2-4 wings or make this the only serving of the day of animal protein.
Dr. Blake’s Top Tip: For maximum flavor, marinate the wings overnight. The longer they soak, the more the peri peri sauce infuses into the chicken. Don’t skip the wire rack during baking—it ensures the wings cook evenly and get perfectly crispy. Serve with extra sauce, parsley, and lemon wedges for a complete, crowd-pleasing dish!
- Yield: 18 Wings
Ingredients
2 red bell peppers, halved lengthwise, stemmed and seeded
1 jalapeno, halved lengthwise, stemmed and seeded
2 tablespoons extra virgin olive oil, divided
1 medium onion, rough chopped
4 cloves garlic, rough chopped
1 1/2 teaspoons dried oregano
1 1/2 teaspoons smoked paprika
1 tablespoon brown sugar
Pinch of Kosher salt
1/2 teaspoon freshly ground black pepper
1/4 cup apple cider vinegar
1/4 cup lemon juice
2 pounds medium chicken wings, flats and drumettes separated
Non-stick cooking spray, for baking
3 sprigs parsley, leaves picked and chopped
Lemon wedges, for serving
Instructions
1 Preheat the oven to broil. Position an oven rack in the upper third of the oven. Line a baking sheet with foil and place bell and jalapeno peppers cut side down on the pan. Broil until charred on both sides, turning occasionally, about 6 minutes. Place peppers in a bowl and cover with plastic wrap. Set aside to cool and loosen the skin. Once cooled, remove skin, rough chop and set aside.
2 Heat 1 tablespoon of oil in a medium saute pan over medium high heat. Saute the onions until translucent, stirring frequently, about 5 minutes. Add the garlic and saute until fragrant, about 2 minutes. Add the roasted peppers, oregano, paprika, sugar, salt, black pepper, vinegar and lemon juice. Stir to combine, reduce heat to medium and simmer for 5 minutes. Remove from heat, set aside to cool slightly.
3 Transfer peri peri sauce to a food processor or blender. While the machine is running , gradually add the remaining tablespoon of oil and process until smooth. Adjust sauce with a tablespoon or two of water, as needed.
4 Place the chicken wings in a resealable bag or non-reactive baking dish. Set 1 cup of sauce aside and pour the remaining sauce over the wings to coat. Place in the refrigerator and marinate overnight or for a minimum of 3 hours. Store the reserved cup of sauce refrigerated in a jar or airtight container.
5 Preheat the oven to 400° F. Position an oven rack in the center of the oven. Line a rimmed baking sheet with foil and place a wire rack on top. Spray the rack with non-stick cooking spray. Place the chicken wings on the rack, skin side up, leaving room between the wings. Bake for 25 minutes, using a pair of tongs, flip the wings. Continue baking until well browned with crispy, charred bits and an internal temperature on an instant read thermometer registers 165° F, about 15 minutes.
6 Transfer wings to a serving platter and garnish with parsley and lemon wedges. Serve remaining sauce on the side.
Notes
Serving analysis based on 2 wings per serving.
- High Potassium
- High Protein
- Low Sugar
- Low Sodium
