The beauty of experimentation is that sometimes, something turns out delicious and you cannot help but share! This was definitely the case with my Whole 30 Creamy Mild Wings that I made in our air fryer. If you do not have an air fryer, see below at my notes for how to create these masterpieces in the oven. Finding a way to create healthier versions of your favorite indulgences (for me, wings) is so worthwhile!

Prep Time: 10 minutes Cook Time: 20-30 minutes Yield: 24 wings


  • Chicken wings and drumsticks (whatever you prefer, or maybe both)
  • 1 cup Whole 30 compliant hot sauce (I used Tessemae’s Mild Buffalo Sauce)
  • 1/2 cup Whole 30 compliant ranch (I used Primal Kitchen’s Avocado Ranch)
  • Salt/Pepper
  • 2 TBSP Ghee (you can get it anywhere (even Walmart) but I buy it through Thrive Market where I buy most of my Whole 30 compliant items)
  • Almond flour (optional-see notes)
  1. Preheat your air fryer to 400 degrees
  2. Salt and pepper each side of of wings
  3. Use a basting brush to brush hot sauce on wings
  4. Place wings in air fryer (make sure to not overlap them) and cook them for 10 minutes. Then open air fryer and flip wings and cook for another 10 minutes.
  5. Gauge the crispiness of your wings and then decide if you feel they need more time. For example, I like mine extra crispy so I repeated Step 4 again but only for 5 minutes each this time.
  6. While your wings are in the air fryer melt 2 TBSP ghee in a saucepan
  7. Once ghee is melted combine ghee, 1 cup (or to taste) of W30 compliant buffalo sauce, and 1/2 cup of W30 ranch until it comes to a boil.
  8. If the sauce seems a bit runny, I recommend adding almond flour until it is to your desired thickness.
  9. Last, plate wings and sauce and dive in!!!

Note: If you are cooking them in the oven, preheat the oven to 400 degrees and then cook for 45-50 minutes. It may benefit you to take them halfway out and flip them.

Note: If you buy wings that have the drumstick attached, I recommend cutting them apart so that you can fit more into the air fryer. However, that is a personal choice.

Note: If the sauce seems runny, add some almond flour, coconut flour, or arrowroot powder, whatever you have, to make it a little thicker if you so desire!


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