Weeknight Dinner: Healthy Chicken Wings

Some (most) weeknights call for easy recipes. Whether you're coming home from a hectic work day or multitasking your kids' homework, bath and bed time, an easy and nourishing dinner can make the world of difference.

Here's a quick and easy meal I made last week. I love it because:

  1. It's kid-friendly - my kids love eating these little wings and it's a great source of high-quality animal protein.
  2. It's budget-friendly - wings are on the lower end of the price range for antibiotic-free, free-range, air-chilled chicken.
  3. It's super satisfying - the creamy risotto coupled with the crispy wings make a delicious and satisfying meal. 
  4. It's gluten-free, dairy-free and easily adaptable for most food sensitivities

Oven-Baked Chicken Wings and Risotto


Ingredients for the chicken wings:

  • 2 lbs antibiotic/hormone-free chicken wings
  • Trader Joe's 21 Seasoning Salute
  • Avocado Oil
  • Barbecue sauce of choice

Ingredients for Risotto (made in the Instant Pot)

  • 1/2 onion diced
  • 1-2tbsp grass-fed butter or ghee
  • 1 cup Arborio Rice
  • 1/3 cup white wine (optional)
  • 2 1/2 cups chicken broth or stock
  • Salt and Pepper to taste


  1. Preheat oven to 400
  2. In a big bowl, toss the chicken wings with avocado oil and Trader Joe's 21 seasoning salute (any seasoning will do if you don't have TJ's).
  3. Spread on a large baking sheet so the chicken wings are not touching.
  4. Cook for 50 minutes, turning halfway through. For a crispier texture, broil at the very end for 1-2 minutes.
  5. Once done, toss with a little bit of barbecue sauce in a clean bowl.

While the chicken wings are cooking, in the Instant Pot:

  1. Set the Instant Pot to saute 
  2. Melt butter or ghee and add onion and saute until soft (use olive oil if dairy intolerant)
  3. Add Arborio rice and stir to coat, about 1 minute
  4. Add in white wine, stir and allow to absorb, about 1 minute,
  5. Stir in chicken broth, stir and place top on the Instant Pot
  6. Change the setting to Manual for 8 minutes
  7. Quick release pressure when done

As a side dish, cut up carrots and celery sticks or add a simple salad. 

And there you go, dinner is served! Questions? I would love to hear from you! Be sure to follow me on Instagram to get more tips on how to make healthy eating simple and attainable for any lifestyle!