FREE 5-Ingredient Recipe EBook

• Why You Need My Lemon Pepper Wings Recipe
• Ingredients & Substitutions
• How To Make Lemon Pepper Wings
• My Recipe Tips
• Storage & Meal Prep
• Serving Ideas
• Lemon Pepper Wings (Extra Crispy) Recipe card
• Recipe Reviews

Chicken recipes — especially crispy baked chicken wings — are always a favorite in my house, but there’s something about these lemon pepper wings that makes them extra special. The bright, zesty flavor of lemon and pepper together is a nice change of pace from our usual go-to spices. If you love wings like me or just want to change up your chicken routine, whip up a batch of my lemon pepper wings recipe with me for an easy dinner or appetizer !

Why You Need My Lemon Pepper Wings Recipe

• Extra crispy skin – I have a secret ingredient 🤫 and a little trick to help your lemon pepper wings bake up super crisp.
• Spicy, lemony flavor – My simple spice blend gives them a lovely lemony kick. I find they taste better this way than just using lemon juice.
• Quick and easy to make – With just 3 ingredients (including my fave lemon pepper seasoning that I always make in advance) and 5 minutes of prep, it doesn’t get much easier than this.
• Crowd pleaser – Whether I’m serving them as a main dish on a busy weeknight or as part of a game day spread, these lemon pepper chicken wings are always a hit with everyone. Your family and friends will love them!

Ingredients & Substitutions

Here I explain the best ingredients for my lemon pepper wings recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Chicken Wings – I usually grab pre-cut wingettes (flats) and drumettes, but you can separate whole chicken wings yourself if you prefer. Using just flats or just drumettes works, too. Frozen wings are fine, but you’ll want to thaw them first. You can also use the same seasoning blend with other cuts of chicken, like chicken legs , chicken quarters , chicken breast (skip the baking powder since it’s skinless), or chicken thighs . The oven times will be different, so just use my linked recipes as your guide.
• Olive Oil – Avocado oil works great, too.
• Lemon Pepper Seasoning – I make my own homemade lemon pepper seasoning with dried lemon zest, sea salt, thyme, black pepper, garlic powder, and onion powder. You can use a pre-made blend if you like.
• Baking Powder – This is optional, but it’s my first secret 🤫 for crispy baked wings! Baking powder absorbs moisture and changes the surface pH for that perfect crunch. Any brand will work, but I like this non-GMO one . Just don’t swap it for baking soda—it leaves a weird aftertaste.

How To Make Lemon Pepper Wings

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Season the wings. Pat the wings dry with paper towels. Place them in a large bowl and toss with the olive oil. Add the lemon pepper seasoning and baking powder (if using), toss again, and rub the seasoning into the skin.
2. Spread them out. Arrange the wings on a baking sheet fitted with a wire rack. (This is my second secret to getting them super crispy!)

1. Bake until crispy. Bake lemon pepper wings in the oven, flipping halfway through, until the skin is nice and crispy.

My Recipe Tips

• Do you have to use the rack setup? No, but I highly recommend it! It lets the air circulate around the wings for that extra crispy skin we all love. I use and love this set — it’s easy to clean and the rack fits perfectly.
• Line the pan under the rack if you like. You can use foil or parchment paper. It makes for easier cleanup!
• Give them some space. Make sure your lemon pepper wings aren’t crowded on the pan. They need room to crisp up!
• Check with a meat thermometer . For white meat like wings, I am for 165 degrees F, but you’ll also know they are done when the skin is crispy. Sometimes the internal temp goes higher than 165, and that’s totally fine for wings. That crispy skin is #1!
• Want a lemon pepper sauce? Just mix the same seasoning with melted butter (or olive oil) and a splash of lemon juice, then toss with your wings. Extra lemony and buttery!
• Want them sweet or hot? To make honey lemon pepper wings, whip up a lemon pepper butter sauce and stir in a tablespoon of regular or sugar free honey . For lemon pepper hot wings, try adding a pinch of cayenne pepper or a sprinkle of red pepper flakes to the dry rub for a little extra kick.
• Prefer to use your air fryer? After seasoning, just cook the wings in the air fryer like this .

Storage & Meal Prep

• Store: Keep leftovers in an airtight container in the refrigerator for 3-5 days.
• Meal prep: Mix up the seasoning in advance! I like to keep a jar of my lemon pepper mixture ready in the pantry. You can also season the wings up to 24 hours ahead — this makes them even more flavorful and tender, like a dry brine.
• Reheat: I usually just pop the lemon pepper chicken wings in the oven again to crisp up, this time at 350 degrees F to avoid burning them. The air fryer works great for a faster option.
• Freeze: Arrange in a single layer on a parchment lined baking sheet and freeze until solid (this prevents sticking), then transfer to a freezer bag. They’ll keep in the freezer for up to 3-6 months.

Serving Ideas

Wondering what to pair with your lemon pepper wings? I’ve served them as an app or a dinner, so choose based on that:

• As an appetizer – For an appetizer spread, I love pairing these wings with jalapeno poppers (and stuffed mini peppers for the kids), hot crab dip , and cauliflower pizza .
• As a meal – Toss together my Israeli salad or creamy cucumber salad (I think the tangy flavors work really nicely with these lemon pepper wings), or just roast some vegetables . Add some air fried potatoes if you want something more hearty.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 3 lbs Chicken wings (flats and drumettes) ▢
• 3 tbsp Olive oil ▢
• 1/4 cup Lemon pepper seasoning ▢
• 2 tsp Baking powder (NOT baking soda; optional) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 400 degrees F (204degrees C). Place 2 oven safe racks fitted inside 2 rimmed baking sheets .
2. Pat the chicken wings dry with paper towels and place them in a large bowl . Add the oil and mix to coat.
3. Sprinkle the seasoning over the chicken and rub into the skin all over. Toss with baking powder if using (optional).
4. Arrange the wings on the racks in a single layer without touching. Bake for 40-45 minutes , flipping halfway through, until internal temperature reaches 165 degrees F (74 degrees C) and the skin is crispy.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 3-4 chicken wings, or 1/6 entire recipe

• Tips: See the details in the post above ! I’ve got tips to ensure your lemon pepper wings turn out extra crispy, plus variations for a lemon pepper sauce, making them spicy, or using your air fryer.
• Storage: 3-5 days in the fridge.
• Freeze: Freeze on a lined sheet pan first until solid, then transfer to a zip lock bag and freeze for up to 3 months.

📖 Want more recipes like this? Find this one and many more in my Healthy Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Lemon Pepper Wings

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Lemon Pepper Wings (Extra Crispy)

Whip up my zesty lemon pepper wings recipe with just 4 simple ingredients! I’ve got 2 easy tricks to make them extra crispy.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/lemon-pepper-wings/

Ingredients

• 3 lbs Chicken wings (flats and drumettes)
• 3 tbsp Olive oil
• 1/4 cup Lemon pepper seasoning
• 2 tsp Baking powder (NOT baking soda; optional)

Instructions

1. Preheat the oven to 400 degrees F (204degrees C). Place 2 oven safe racks fitted inside 2 rimmed baking sheets .
2. Pat the chicken wings dry with paper towels and place them in a large bowl . Add the oil and mix to coat.
3. Sprinkle the seasoning over the chicken and rub into the skin all over. Toss with baking powder if using (optional).
4. Arrange the wings on the racks in a single layer without touching. Bake for 40-45 minutes , flipping halfway through, until internal temperature reaches 165 degrees F (74 degrees C) and the skin is crispy.

Maya’s Recipe Notes

Serving size: 3-4 chicken wings, or 1/6 entire recipe

• Tips: See the details in the post above ! I’ve got tips to ensure your lemon pepper wings turn out extra crispy, plus variations for a lemon pepper sauce, making them spicy, or using your air fryer.
• Storage: 3-5 days in the fridge.
• Freeze: Freeze on a lined sheet pan first until solid, then transfer to a zip lock bag and freeze for up to 3 months.

📖 Want more recipes like this? Find this one and many more in my Healthy Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)