Chicken Wings

with Blue Cheese Sauce

Fried wings often use oils that can be inflammatory. This recipe uses healthy fats from avocado and full-fat dairy, plus a crispy protein coating cooked with air.

8 chicken wings (1lb [450g])

1 large egg

½ cup almond flour

2 tbsp unflavored whey protein powder

2 tsp celery salt

½ tsp garlic powder

¼ tsp sea salt

¼ tsp ground black pepper

for the sauce

1 tbsp crumbled blue cheese

2 tbsp full-fat sour cream

¼ cup full-fat Greek yogurt

2 tbsp avocado oil mayonnaise

½ tsp sea salt

½ tsp ground black pepper

1 tbsp chopped fresh parsley

1. Set the air fryer temp to 350°F (175°C). Spray the fryer basket with avocado oil.

2. Use paper towels to pat the chicken wings dry. Set aside.

3. In a small bowl, whisk the egg. In a large bowl, combine the almond flour, protein powder, celery salt, garlic powder, salt, and pepper. Dip each wing in the egg and then in the flour mixture.

4. Place the wings in the fryer basket, leaving ample room around each wing for air to circulate. Cook until the internal temperature reaches 165°F (75°C), about 25 minutes. (Cook the wings in batches if necessary.)

5. In a medium bowl, make the blue cheese sauce by combining the blue cheese, sour cream, yogurt, and mayonnaise. Add the salt, pepper, and parsley. Mix well. Place the sauce in a dipping bowl.

6. Transfer the wings to a platter. Serve immediately with the blue cheese sauce.