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Ingredients

  • 2 lbs. wings (drumettes and wingettes)

  • 1 Tbsp. baking powder

  • 1.5 Tbsp. Cajun seasoning 2 Tbsp. for added heat

  • 1.5 Tbsp. dry ranch seasoning

  • 3 Tbsp. smoked paprika

  • 1.5 Tbsp. salt

  • 2 Tbsp. garlic powder

  • 1 Tbsp. onion powder

  • 1 Tbsp. dried oregano 

  • 1 Tbsp. cayenne pepper

  • 1 tsp. black pepper

Instructions

  1. Preheat the oven to 400 degrees Fahrenheit and line a baking sheet with foil. Spray with nonstick spray to keep the wings from sticking to the foil. 

  2. Pat the wings dry with paper towels and add to a large mixing bowl or ziplock bag. Add the baking powder to the bag, seal and shake or mix in the bowl to evenly coat. Do not skip this part, this helps make the wings extra crispy. 

  3. Add 1.5 Tbsp. cajun seasoning and 1.5 Tbsp. dry ranch seasoning to the bag or bowl and shake or mix to evenly coat the wings.

  4. Place the wings on the baking sheet without overlapping. Bake for 45 minutes. Flip halfway through baking. (Optional: Lightly spray the top of the wings with avocado oil or olive oil spray before baking.)

Nutrition

Nutritional information (5 servings per recipe)
356 calories | 28g protein | 28g fat | 0g carbs | 0g sugar | 8g saturated fat

Price

Wings – $11.98
Baking powder – $0.10
Cajun seasoning – $0.50
Dry ranch seasoning – $0.50
Smoked paprika – $0.25
Salt, garlic, onion, oregano, cayenne, pepper – $0.65


TOTAL PRICE: $14.48

Rating

Price Rating

Total Cost: $14.48

Criteria: ~36% of the $40 budget.

Explanation: Wings are the primary cost; spices add minimal expense yet deliver bold flavor.

Rating: 4.8

Ease of Cooking Rating

Directions Summary: Dry‑rub spice blend, bake 45 minutes, flip once.

Explanation: No sautéing or frying—just seasoning and oven baking. Very hands‑off once in the oven.

Rating: 4.9

Meal Prep Usefulness Rating

Calories per Serving: 356

Cost per Serving: ~$2.90

Explanation: Crisp wings reheat decently in a toaster‑oven. Great for grab‑and‑go snacks or meal‑prep protein.

Rating: 4.7

Macronutrient Rating

Per Serving: 28g protein | 0g carbs | 28g fat | 0g sugar | 8g saturated fat

Explanation: High in protein and fats for satiety; zero carbs/sugar. Saturated fat is moderate for wings—pair with veggies to balance.

Rating: 4.5

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