Level up your meal prep routine with our sensational oven-baked chicken wings and crispy plantain chips, a tasty and health-conscious option that beats takeout any day. This recipe boasts restaurant-quality flavor and nourishing ingredients, perfect for those on a meal prep journey. The chicken wings, seasoned with a fun blend of paprika, chili powder, cumin, garlic powder, salt, and pepper, are baked to perfection, delivering lean protein without the guilt of frying. Paired with nutrient-rich plantain chips, rich in vitamins, dietary fiber, and potassium, this duo is a powerhouse of flavor and health benefits. Get ready to conquer your meal prep goals with this delightful, versatile recipe!
Why We Love These Chicken Wings
When it comes to meal prep, bland and boring are not on the menu. Our seasoned chicken wings, featuring a blend of paprika, chili powder, cumin, garlic powder, salt, and pepper, will awaken your taste buds with every bite. You’ll savor the perfect balance of smokiness, spiciness, and savory goodness.
Craving something crispy? Forget about deep-fried options! Our oven-baked chicken wings and plantain chips are your guilt-free solution. Baking instead of frying significantly reduces the oil content while preserving the irresistible crunch. You get all the satisfaction without the added calories.
These recipes are the true meal prep heroes. Make a batch on Sunday, and you’ll have flavorful lunches and dinners all week long. Whether it’s a quick work lunch or a satisfying post-workout meal, you’re covered. Plus, they reheat beautifully without sacrificing taste or texture.
Plantains are not only a delightful sidekick to the chicken wings but also a nutritional powerhouse. Packed with essential vitamins and minerals, they’ll keep your energy levels up and your cravings at bay. Plus, they’re naturally gluten-free and suitable for various dietary preferences.
Ingredients You’ll Need
- Baking chicken wings significantly reduces the saturated fat content compared to deep-frying. Saturated fats are associated with various health concerns, and by opting for baking, you’re making a heart-smart choice. Oven-baking uses considerably less oil compared to deep-frying, which helps control calorie intake. You can enjoy the crispy texture without excess calories, making it a healthier choice for weight-conscious individuals.
- Plantains are loaded with essential vitamins, particularly vitamin A, which is crucial for maintaining healthy vision and skin. They also contain vitamin C, which supports the immune system. Plantain chips are a good source of dietary fiber. Fiber aids in digestion, helps maintain healthy cholesterol levels, and keeps you feeling full, which can assist with weight management.
- These chips are potassium-rich, which plays a vital role in regulating blood pressure and supporting proper muscle and nerve function.
- When baked rather than fried, plantain chips are a low-fat snack option. This helps keep your calorie intake in check and promotes heart health.
- Plantains are naturally gluten-free, making them suitable for individuals with gluten sensitivities or those following a gluten-free diet. They’re incredibly versatile and can be seasoned to suit your taste preferences.
How to Meal Prep Chicken Wings and Plantain Chips
- Preheat the oven to a toasty 425°F (220°C).
- In a mixing bowl, season the chicken wings with paprika, chili powder, cumin, garlic powder, salt, and pepper. Drizzle with olive oil and give them a good rub until they’re fully coated.
- Place the chicken wings on a baking sheet lined with parchment paper. Bake for 35-40 minutes, or until they reach an internal temperature of 165°F (74°C). Golden and crispy, just the way you like them!
- Meanwhile, peel the plantains and slice them into coins.
- In another mixing bowl, season the plantain chips with the same spice blend used for the chicken wings. Add olive oil and coat them thoroughly.
- Lay the seasoned plantain chips on a separate sheet pan, making sure they’re not crowded. Bake in the oven for about 20-25 minutes, flipping them over halfway through the cooking time. You’ll know they’re ready when they turn crispy and slightly caramelized.
Reference the recipe card below for detailed instructions.
Meal Prep Tips for Chicken Wings and Plantain Chips
- Storage Tips: Divide your baked chicken wings and plantain chips into meal-sized portions before storing them. This makes it easier to grab and go when you’re ready to eat. Use airtight containers to store your prepped meals. This helps maintain freshness and prevents any flavors from mingling. Store your prepped meals in the refrigerator for up to 3-4 days. If you want to keep them longer, consider freezing them for up to 2-3 months.
- Reheating Tips: For best results, reheat your oven-baked chicken wings in the oven at 350°F (175°C) for about 10-15 minutes or until they are heated through. This will help maintain their crispiness. To reheat plantain chips, spread them out on a baking sheet and bake at 350°F (175°C) for 5-10 minutes to regain their crisp texture. If you have an air fryer, it’s an excellent tool for reheating. Preheat the air fryer to 350°F (175°C) and place the wings and chips inside for about 3-5 minutes until they are warmed and crispy again.
- Ingredient Preparation Tips: When seasoning your chicken wings and plantain chips, consider preparing a larger batch of the spice mixture. Store the extra mix in an airtight container for future use, saving time on future meal preps. f you have time, marinate the chicken wings in the spice mixture for a few hours or even overnight. This allows the flavors to penetrate the meat deeply, resulting in an even more flavorful dish.
- Ingredient Variations: Experiment with different seasoning blends to keep your meal prep exciting. Try adding a dash of lemon zest or your favorite herbs to the mix.
- Air Fryer Adaptation: If you prefer to use an air fryer for this meal prep recipe, preheat your air fryer to 360 F. Place the seasoned chicken wings and plantain chips in a single layer in the air fryer basket. You may need to cook them in batches to ensure they cook evenly. Air fry the chicken wings for about 22-24 minutes, flipping them halfway through for even cooking. Check for doneness by ensuring they reach an internal temperature of 165°F (74°C). For the plantain chips, air fry them for about 8-10 minutes, shaking the basket or flipping them halfway through. Keep a close eye on both the chicken wings and plantain chips to prevent overcooking. Cooking times may vary slightly depending on your specific air fryer model, so adjust as needed.
Oven Baked Chicken Wings and Plantain Chips
- cutting board
- mixing bowl
- sheet pan
- 6 each large chicken wings
- 1/4 tsp paprika
- 1/4 tsp chili powder
- 1/4 tsp cumin
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 tbsp olive oil
- 2 each ripe plantain
- 1/4 tsp paprika
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1 tbsp olive oil
- 2 tbsp fresh cilantro (chopped)
- Pre-heat the oven to 425F
- In a mixing bowl, sprinkle the chicken wings with the seasoning and coat with olive oil. Rub the chicken wings until it is fully coated with the seasonings and oil
- Place the chicken wings in the oven for about 35 to 40 minutes until they fully cook to an internal temperature fo 165F
- Meanwhile, peel the plantains and slice them into coins
- In a mixing bowl, sprinkle the plantain chips with the seasonings and coat them with oil. Rub them until they are fully coated
- Place them on a sheet pan and bake them in the oven for about 20-25 minutes. Flip them over halfway through the cooking time
Frequently Asked Questions
Can I use boneless chicken wings or chicken tenders instead of traditional chicken wings?
Yes, you can use boneless chicken wings or tenders, but adjust the cooking time as they may cook faster.
Are there any alternatives to plantain chips if I can’t find plantains?
Sweet potato or regular potato chips can be used as a substitute for plantain chips.
What can I serve as dipping sauces with this meal prep?
Consider options like homemade guacamole, salsa, or a yogurt-based dip for extra flavor.