Baked Wings with Low-Fat/Low-Cal Ranch Dip


The Super Bowl is quickly approaching, and you know what that means: parties, beer, guys in tight pants, football foods … oh yeah, and the game! Whether we stay home or go to a friend’s house, you can bet that I’ll spend hours before the game in the kitchen making fun football foods. And since my boyfriend got a new 60″ TV for Christmas, I thought it was only appropriate to host a Super Bowl party at our place this year! So even though we still have two weeks before the big game, I have already started brainstorming our tailgate menu.

First item on the menu: Wings. What’s football without wings? Crazy statistic: According to the National Chicken Council, Americans will consume 1.25 billion chicken wings this Super Bowl weekend (source). Can you believe that?! And if you know me at all, you know I love wings – so I’m definitely contributing to that count. I could eat them every day, and I could probably drink a bottle of Frank’s wing sauce. My problem with wings, however, is that they A: are fried, and B: never taste as good when you make them at home. But by golly – I’ve found the solution to both of those problems!

I discovered a recipe for Baked Wings with Low-Fat/Low-Cal Ranch Dip in the January edition of SHAPE magazine and decided to give them a shot the other night. Not only are they healthier than regular wings, they actually taste great! Did I mention a two-ingredient, low-fat ranch dip? Move over fried wings and bottled ranch dressing. There’s a new kid in town.

Prep Time: 10 minutes, Cook time: 35 minutes
What you’ll need:

For the Wings
2 lb. chicken wings, separated at the joints
1/2 cup hot or wing sauce (I like Frank’s RedHot or Crystal)
1/2 tsp. Apple Cider Vinegar
1 Tbs. unsalted butter, melted
1 Tbs. honey
1 tsp. cider vinegar

For the Ranch Dip
1/2 packet Hidden Valley Ranch mix
1 cup plain Greek yogurt

Step 1: Preheat the oven to 450 degrees. Place wings in large pot and cover with water. Bring to boil, then reduce to a simmer and cook for five more minutes.
Step 2: While the wings are boiling, mix hot sauce, melter butter, honey and vinegar in a large bowl.
Step 3: Drain the wings. (Ew, boiled wings look pretty gross.)


Step 4: Line a baking sheet (you may need two) with wax paper. Lay wings flat on sheet in a single layer, skin-side down.
OStep 5: Bake for 25 minutes or until golden brown. Turn and bake five more minutes.
Step 6: While the wings are baking, prepare the ranch dip by mixing yogurt and ranch mix in small bowl. Set aside or refrigerate until ready.
Step 7: Remove wings from oven. (I noticed that they sort of stuck to the paper, so I slid a metal spatula under each wing and was able to lift them without tearing up [too many] wings.) Transfer into bowl with hot sauce mixture.

I suggest using a bowl with a lid and shaking until coated. Otherwise, toss tor mix with tongs to coat.
Serve immediately with celery sticks and ranch dip. Enjoy!



What are you doing for the Super Bowl? Any delicious menu items planned yet?



  1. September 16, 2019 / 4:34 am

    Thank you for this delicious recipe. I love wings! I love ranch dip too.

  2. April 18, 2019 / 12:32 pm

    These are nice wings. Looks so yummy. I am excited to try this.

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