Wing it!

Author / Luke Summers

Ever since I was a kid my favorite part of the chicken has been the wing. There’s just something fun and primal about picking the meat off the bone. Wings get a bad rap these days from a health standpoint and rightly so.


But it’s not the wings themselves that are the culprits it’s the commercial farming and preparation. Eating all the skin and fat in a wing isn’t a bad thing provided the bird was raised right. And the worst part about most restaurant wings is the refined vegetable oils they use for frying.

Once again, make your own and you’ll sacrifice neither flavor nor health.

What you’ll need. . .


5 lb pastured chicken wings
1 ½ tsp garlic powder
1 ½ tsp dry mustard
¾ – 1 tsp cayenne pepper
Sea salt
Freshly ground black pepper

8 tbs Crystal hot sauce
6 tbs gf raw butter

Cut the wing tips off and with a sharp knife separate the drummete and the wingette at the joint. Place the wing tips in a Ziploc bag and freeze. Waste not, they’re going to go in the stock we are going to make later on.


Season the wings to suit your taste with the spices. If preparing ahead cover with plastic wrap and refrigerate until ready to use. Remove from fridge at least 1 hour before grilling.


I believe in team efforts so my husband is in charge of the grill. Our favorite is our trusty Weber kettle and our first one lasted over 20 years. We prefer charcoal but gas can be used.


Place the wings are on a hot grill and cover. Check often, flipping at least one time halfway through. These wings were on the small side and only took about 20 mins to cook. Time will vary depending on the temperature and size.


For the sauce.
Over low heat melt your butter, add the Crystal and stir occasionally until warm and blended.
When the wings are done, let cool for 5 – 10 mins. You can dunk in the sauce or serve it on the side.

Suggested sides: slaw, tomato salad, grilled corn, deviled eggs, oven baked fries, potato salad


Get more Paleo eats at my blog, Paula Lean!

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Luke Summers

I am the COO of Power Athlete, co-host of Power Athlete Radio, and a Power Athlete Coach. I've been coaching athletes, training clients, and educating 1,000s of coaches around the globe since 2007. I'm a lifelong multisport athlete, but my focus was football up through college where a neck injury forced me to hang it up.

Now I'm a stickler for productivity, and have a burning desire to empower athletes, coaches, and every day people who are striving to be better versions of themselves.



  1. Ingo B on August 14, 2014 at 9:55 am

    haha…Paula Lean. Well done.

  2. Paula on August 14, 2014 at 12:17 pm

    Thanks Ingo! She’s my alter ego. . .

  3. Wings! 8/20/14 - CutThroat CrossFit on August 19, 2014 at 7:01 pm

    […] WING IT!  […]

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