Crispy Coconut Chicken Wings

People are often shocked to learn I am not a vegetarian. In fact, I'm quite the opposite. I am the world's #1 omnivore. I love just about every food on the planet. That being said, I focus most of my eating on health-supportive meals, which for me looks like a whole lotta vegetables and the occasional high-quality animal protein.

Living with a male roommate who doesn't exactly have the same food philosophy, we are always looking for ways to cook a meal together that will please both of our palettes.  I created a recipe that satisfied his need for man-food (eating with his hands, crispy, spicy) and my need for healthy (pasture-raised chicken, flour-less "breading," baked instead of fried). It was a crowd pleaser.

This one goes out to those who are introducing healthier options into their omnivore diet, are feeding others who think "that health food stuff" just isn't for them, or who just plain love their animal protein. 

Crispy Coconut Chicken Wings

Yield: 2-3 servings


  • 1/2 c. coconut flour
  • 1/2 c. almond flour
  • 1 c. unsweetened coconut flakes
  • 2 eggs, beaten
  • 1/2 tsp. cayenne pepper (for extra spicy, use 1 tsp.)
  • 1/4 tsp. smoke paprika
  • 1/4 tsp. garlic powder
  • 1/4 tsp. onion powder
  • 2 tsp. sea salt, divided
  • 1/2 tsp. pepper, divided
  • 6 whole chicken wings
  • 1 tsp. coconut oil


  1. Preheat oven to 375* and grease a large baking dish with coconut oil.
  2. In a flat-bottomed bowl or rimmed plate, mix almond flour, coconut flour, cayenne, paprika, garlic powder, onion powder, and 1 tsp. salt and 1/4 tsp. pepper.
  3. Beat eggs in a 2nd flat-bottomed bowl.
  4. Pour coconut flakes into a 3rd flat-bottomed bowl, lining up all 3 bowls in order (flour, egg, coconut).
  5. Rinse and pat dry chicken wings. Cut and discard wing tips, and cut the remaining wing in half at the joint (see photos below). Season both sides with a sprinkle of sea salt and pepper.
  6. With 2-3 pieces at a time, dredge both sides of each wing in the flour, dip into the egg until fully coated, and then roll around in coconut flakes. Arrange on baking dish so there is a bit of room in between each.
  7. Bake in oven for 30-45 mins. until slightly browned and crispy, depending on your oven. (They are finished cooking when you press lightly with your finger, and clear juices come out.)
  8. Serve with a side of greens.

Note: This chicken goes great with some sauce. Dip wings into your fave hot sauce, bbq sauce, peanut butter sauce, or make your own (I'm a fan of mixing sriracha, mayo, a dash of sesame oil, and salt/pepper, adjusting quantities until it tastes to your liking).