Sweet, spicy, sticky wings with that glossy “lick-your-fingers” sauce… but still doable on a regular Monday. These are oven-friendly and grill-friendly, and they disappear fast.
???? Protein Score
- Protein per serving (estimate): 25g+ if you’re serving 4 people from 2 lb wings (depends on wing size + how many you eat).
- ???? Powerhouse: 25g+ protein per serving (meal-in-one)
Protein Boost
Want to make this even more protein-forward without changing the vibe?
- Serve with a Greek yogurt ranch (Greek yogurt + lemon + garlic + dill)
- Add a protein side salad: cabbage slaw + edamame, or cucumber salad + boiled eggs
- Make it a full plate with air-fryer plantain fries + extra grilled chicken skewers (if feeding teens or big appetites)
Why you'll love these
- Tamari + sriracha + lemon + garlic = bold base that penetrates fast
- High-heat broil (or grill) crisps the skin quickly
- Boiling the reserved marinade turns it into a safe, sticky glaze
Sticky Honey Sriracha Chicken Wings
Ingredients
Wings
- 2 lb chicken wings flats + drums
- Salt + pepper
Marinade + Glaze
- 4 tablespoon tamari or low-sodium soy sauce
- 1 tablespoon sriracha more if you like heat
- 2 tablespoon honey or agave
- 1 tablespoon lemon juice
- ½ tablespoon sesame oil
- 2 garlic cloves minced
Optional: 1–2 tablespoon extra honey for finishing
To Serve
- Sesame seeds
- Lemon wedges
Instructions
Prep + marinate
- Heat oven to 200°C / 400°F (or set to broil/grill high if you’re using broil).
- Pat wings dry. If whole wings, remove tips and split at the joint.
- In a bowl, mix tamari, sriracha, honey, lemon juice, sesame oil, and garlic.
- Toss wings in marinade. Cover and refrigerate 2 hours (or 30 minutes if you’re rushing).
Roast or broil
- Line a sheet pan with foil. Place a rack on top if you have one.
- Remove wings from marinade, pat dry again (yes, again).
- Arrange wings skin side up. Season lightly with pepper (go easy on salt, tamari is salty).
- Roast 20–25 minutes, flipping halfway.
- If broiling: broil 8–10 minutes, flip, broil 5–8 minutes until golden and cooked through.
Make the sticky glaze
- Pour reserved marinade into a small saucepan.
- Bring to a boil and boil 5 minutes (important for safety).
- Simmer 1–2 minutes more if you want thicker glaze.
Finish
- Toss wings with glaze (or drizzle over).
Sprinkle sesame seeds.
Serve with lemon wedges.
Nutrition
Texture Guard
Wings can go from crispy to soggy if we’re not careful:
- Pat wings very dry before cooking (crucial)
- Place on a rack if you have one (airflow = crispier skin)
- Sauce at the end for shine, not at the beginning for sog
- If you want extra crisp: broil 1–2 minutes at the end, watch closely
Storage + Meal Prep
- Fridge: 4 days, airtight
- Freezer: 2 months (freeze cooked wings plain, sauce separate if possible)
- Reheat (best): air fryer 190°C / 375°F for 6–8 min until hot and crisp
- Oven: 200°C / 400°F for 10–12 min
Tip: add sauce after reheating to keep them crispy.
FAQ
Can I make honey sriracha wings in the air fryer?
Yes. Air fry at 190°C / 375°F for 18–22 minutes, flipping halfway, then toss in glaze.
Do I have to marinate the wings?
No, but 30 minutes helps. Two hours gives the best flavor.
How do I make wings extra crispy in the oven?
Pat dry, use a rack, and finish with 1–2 minutes under the broiler.
Is it safe to use the leftover marinade as sauce?
Yes, only if you boil it hard for 5 minutes first.
Can I make these less spicy?
Use 1–2 teaspoons sriracha and add more honey.
Can I make them keto?
Swap honey for a keto honey substitute or monk fruit syrup.
What can I use instead of tamari?
Soy sauce works. Coconut aminos works but will be sweeter.
What internal temp should chicken wings reach?
165°F / 74°C minimum, but wings are best around 175–185°F for tenderness.
Can I grill these instead of baking?
Yes. Grill over medium heat until cooked through, then glaze at the end.
Try These Next
- Tomato and Basil Keto Quiche Crust (your low-carb crust reference)
- Bacon Spinach Quiche (with low-carb crust option)
- Chimichurri Turkey Burgers (for a high-protein dinner)
- Garlicky Shrimp Mofongo (no fry method)
If you are cooking protein-forward after 45, check out my other high-protein recipes and meal ideas on the blog.
Cook With Love, Eat With Joy!
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Yum! I love spicy/sweet combos so this is perfect for me! I could eat a whole batch all by myself 🙂 Have an awesome week, Gaila!
Thank you Dawn! me too! love sweet and sour or spicy! have a great week too!
Happy belated Mother's Day, Gaila!! Also, grilled wings are totally a favorite. I love all of the delicious flavors you've got going on here, too. A little sweet...a little spicy...a whole lotta delicious! 🙂
Thank you David! yes, that mix between sweet and spicy! It's hard not to love!
Happy belated Mama's Day!! Yes to these spicy and sweet chicken wings! We just had wings this weekend: dry rubbed with spices, grilled, then tossed in a homemade hot sauce, but using your recipe next time I make them (which will be next weekend). Pinned 🙂
Thank you Karrie! Let me know how they turn! Cheers my friend!
Look at these beautifully grilled chicken wings! Those little black spots on the skins is my favorite part of any sticky grilled meat:) Well done, Gaila!
I eat wings everyday and will definitely try this recipe.