Wing it!

Author / John

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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John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.


  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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