The Best Oven Baked Chicken Wings!

Early on in my quest for a more nutritious diet, I came across Lisa Leake’s website and blog “100 Days of Real Food.” Although she does not represent a paleo viewpoint, I appreciate that she strives to feed her family unprocessed whole foods and I’ve had great success with many of her recipes. This one is a favorite! If you want to see your guests licking their fingers and asking for seconds, this is the dish to serve!


3 pounds chicken wings

1 T pure maple syrup or honey

2 1/2 teaspoons black pepper

1 1 /2 teaspoons smoked sea salt (*regular salt will not produce the same yummy results. It’s well worth your effort to find the smoked version)

1 teaspoon dried thyme

1 teaspoon paprika

1/2 teaspoon dried oregano

1/2 teaspoon dried red pepper



  1. Place the cooling rack on top of a baking sheet lined with aluminum foil and set aside. Pre-heat oven to 425 degrees F.
  2. Pour the maple syrup into a large mixing bowl. Add the wings and mix with your hands to evenly coat the wings.  (Note: if your wings are fairly wet, pat dry with a paper towel first. Otherwise, don’t waste your time).  Arrange the coated chicken wings on top of the rack, thick-skinned side down.
  3. Mix remaining ingredients in a small bowl and with a dry hand, evenly spread about half of the spice mixture on top of the wings. With your other “wet” hand, press the spice rub into the wings and then flip them over (we want to thick-skinned side UP during baking for extra crispiness).  Evenly spread the remaining spice mixture on top with your dry hand.
  4. Bake for 30-45 minutes on the middle rack. (I find my oven cooks on the quicker side, so I am careful to check the wings at around 30 minutes). Serve warm and enjoy!