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–+ servings

Air Fried Wings with Waffle Fries and Ranch

These air-fried buffalo and BBQ wings are the perfect high-protein comfort meal, paired with crispy waffle fries and a creamy, protein-packed ranch. You get the bold, saucy flavor of classic wings with a lighter, homemade twist—easy enough for weeknights but satisfying enough for game day.
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Servings: 3 people
Course: Main Course
Calories: 510
Ingredients Method Nutrition Notes

Ingredients
 
 

For the Air-Fried Wings:
  • 2 lbs chicken wings split
  • 1 tbsp olive oil
  • 2 tsp smoked paprika
  • 1.5 tsp garlic powder
  • 1.5 tsp onion powder
  • 1 tsp kosher salt
  • 1 tsp black pepper
For the Buffalo Sauce:
  • 1/2 cup Frank’s RedHot or other hot sauce
  • 3 tbsp light butter melted
  • 1 tbsp white vinegar
  • 1/2 tsp cayenne
  • Pinch garlic powder
For the BBQ Sauce Wings:
  • 1/2 cup your favorite low-sugar BBQ sauce
  • 1 tbsp honey
  • 1 tsp smoked paprika
For the Waffle Fries:
  • 3 cups frozen waffle fries
  • Olive oil spray
  • Salt and pepper
For the High-Protein Ranch:
  • 1 cup nonfat Greek yogurt
  • 2.5 tbsp light sour cream
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tbsp dried parsley
  • 1 tbsp fresh chopped dill
  • 2 tsp chives minced
  • 1/2 tsp black pepper
  • 3/4 tsp kosher salt
  • 1 tbsp fresh lemon juice
  • Optional: 1/2 packet ranch seasoning

Method
 

  1. Prep & Air Fry Wings: Toss wings thoroughly with olive oil, paprika, garlic powder, onion powder, salt, and pepper. Air fry in a single layer at 400°F for 20–24 minutes, flipping halfway, until crispy and golden.
  2. Make Sauces: In one bowl, whisk melted butter with hot sauce, vinegar, cayenne, and garlic powder. In another bowl, mix BBQ sauce with honey and smoked paprika. Toss half the wings in buffalo sauce and half in BBQ immediately after cooking.
  3. Air Fry the Fries: Lightly spray frozen waffle fries with oil and season with salt and pepper. Air fry according to package directions, about 10–14 minutes at 400°F, until crispy.
  4. Make High-Protein Ranch: Whisk together Greek yogurt, sour cream, onion powder, garlic powder, parsley, dill, chives, salt, pepper, and lemon juice until smooth. Adjust seasoning to taste and chill for best flavor.
  5. Serve: Plate wings with waffle fries and a side of ranch. Garnish ranch with extra herbs if desired.

Nutrition

Serving: 1plateCalories: 510kcalCarbohydrates: 38gProtein: 38gFat: 23g

Notes

  • Store wings and fries separately to maintain crispiness when reheating
  • Keep ranch in an airtight container in the fridge for up to 4 days
  • Reheat wings in the air fryer at 375°F for best texture
  • Make sauces ahead of time to save prep time
  • Use pre-cut wings to speed up cooking process

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