Spicy Grilled Chicken Wings with Homemade Blue Cheese Dressing

Who says eating healthy means giving up the foods you love? At Dexter Tenison Fitness, we believe food should be enjoyable AND fuel your goals. These spicy grilled chicken wings prove you can have both.

The Wings

Ingredients:

• 2 lbs chicken wings, tips removed and separated
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon cayenne pepper (adjust to your heat preference)
• Salt and black pepper to taste
• Hot sauce of your choice

Directions:

1. Pat wings dry with paper towels. Dry wings = crispy wings.
2. Toss wings with olive oil, garlic powder, paprika, cayenne, salt, and pepper.
3. Preheat grill to medium-high heat (around 400°F).
4. Grill wings for 20-25 minutes, turning every 5 minutes, until internal temperature reaches 165°F.
5. Toss grilled wings in hot sauce while still warm.

Homemade Blue Cheese Dressing

Skip the store-bought stuff loaded with preservatives. This takes five minutes.

Ingredients:

• 1/2 cup plain Greek yogurt
• 1/4 cup crumbled blue cheese
• 1 tablespoon white vinegar
• 1 clove garlic, minced
• Salt and pepper to taste
• Splash of milk to thin if needed

Directions:

Mix all ingredients in a bowl. Mash some of the blue cheese with a fork for creaminess while leaving some chunks. Refrigerate for 30 minutes before serving to let flavors develop.

Why This Recipe Works for Fitness

Grilling instead of deep frying cuts the fat dramatically. Chicken wings are packed with protein. The Greek yogurt base in the dressing adds more protein while cutting calories compared to traditional mayo-based versions.

At Dexter Tenison Fitness, we teach our clients that eating for results doesn’t mean eating boring food. Make this for your next game day and watch people forget they’re eating “healthy.”

Macros Per Serving (Approximate, 6 wings + dressing)

• Calories: 320
• Protein: 28g
• Fat: 20g
• Carbs: 3g

Now fire up that grill.