Sweet, savory, lightly spicy, and easy to prepare, this Healthy Honey Baked Shrimp keeps the bold flavor of the original while using less oil, less honey, and more controlled sodium.

The shrimp are marinated in a simple honey-Cajun mixture, then baked quickly until tender and juicy. It makes a flavorful high-protein meal that pairs well with brown rice, quinoa, vegetables, or a fresh salad.

Prep Time: 10 minutes
Marinating Time: 20–30 minutes
Cook Time: 8–10 minutes
Total Time: About 40–50 minutes
Servings: 6

Ingredients

• 2 pounds large shrimp, peeled and deveined
• 2 tablespoons olive oil
• 3 tablespoons pure honey
• 1½ tablespoons reduced-sodium soy sauce OR 1 tablespoon regular soy sauce
• 1 tablespoon fresh or bottled lemon juice
• 2 teaspoons salt-free Cajun seasoning OR 1½ teaspoons reduced-sodium Cajun seasoning OR 1 teaspoon regular Cajun seasoning containing salt
• 1 teaspoon dried parsley flakes
• ¼ teaspoon cayenne pepper, optional
• ½ teaspoon garlic powder, optional
• ½ teaspoon black pepper
• 1 teaspoon dried parsley flakes or chopped fresh parsley, optional for garnish

Instructions

Step 1

In a large bowl, whisk together the olive oil, honey, soy sauce, lemon juice, Cajun seasoning, parsley, cayenne pepper, garlic powder, and black pepper.

Step 2

Add the shrimp and toss until evenly coated. Cover and refrigerate for 20–30 minutes.

Step 3

Preheat the oven to 450°F. Lightly grease a large baking sheet or line it with parchment paper.

Step 4

Arrange the shrimp in a single layer. Bake for 8–10 minutes, or until the shrimp are pink, opaque, and cooked through.

Step 5

Remove from the oven and garnish with additional parsley if desired. Serve warm.

Helpful Tips

For a stronger honey flavor: Increase the honey to 3½ tablespoons.

For more heat: Add a little more cayenne pepper rather than extra regular Cajun seasoning, which can quickly increase the sodium.

Do not over-marinate: Keep the shrimp in the marinade for about 20–30 minutes. The lemon juice can begin changing the shrimp’s texture if left too long.

Estimated Nutrition Facts

Per serving:

• Calories: approximately 200–220
• Protein: 30–32 g
• Total Fat: 5–6 g
• Saturated Fat: less than 1 g
• Carbohydrates: 10–12 g
• Total Sugars: approximately 9 g
• Added Sugars: approximately 8–9 g

Sodium will vary depending on the soy sauce and Cajun seasoning brands used.

These Honey Garlic Chicken Wingettes give you the sticky, sweet-and-savory flavor of classic honey garlic wings without deep-frying them in vegetable oil.

The wingettes are seasoned and baked or air-fried until crispy, then tossed in a homemade honey garlic sauce made with real honey, garlic, ginger, and reduced-sodium soy sauce.

They’re perfect when you want wings that still feel indulgent but are prepared with a lighter cooking method.

Prep Time: 15 minutes
Cook Time: 40–45 minutes
Total Time: About 1 hour
Servings: 6
Serving Size: About 4 wingettes

Ingredients

For the Chicken

• 24 cleaned chicken drumettes and/or flats
• 1 tablespoon avocado oil or olive oil
• 2 tablespoons cornstarch
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• ½ teaspoon black pepper
• ½ teaspoon paprika
• ¾ teaspoon salt
• ½ teaspoon salt-free all-purpose seasoning, optional

Honey Garlic Sauce

• ½ cup pure honey
• 6 tablespoons low-sodium soy sauce
• 1½ tablespoons minced garlic
• 1½ teaspoon freshly grated ginger or ¾ teaspoon ground ginger
• 1½ teaspoon rice vinegar or apple cider vinegar
• 1½ teaspoon sesame oil, optional
• 1 tablespoon cornstarch
• 3 tablespoons water

Oven Instructions

Step 1: Prepare the Wings

Preheat the oven to 425°F.

Pat the wingettes very dry with paper towels. Place them in a large bowl and toss with the oil.

Add the cornstarch, garlic powder, onion powder, black pepper, paprika, salt, and optional salt-free seasoning. Toss until the wings are lightly and evenly coated.

Step 2: Bake

Arrange the wings in a single layer on a parchment-lined or lightly greased baking sheet, leaving a little space between them.

Bake for 40–45 minutes, turning them halfway through, until browned, crispy, and fully cooked.

Chicken should reach an internal temperature of at least 165°F.

Air Fryer Option

Preheat the air fryer to 400°F.

Arrange the wings in a single layer and air-fry for approximately 18–22 minutes, flipping halfway through.

Cook in batches if necessary so the basket is not overcrowded.

Make the Honey Garlic Sauce

While the chicken cooks, combine the honey, soy sauce, garlic, ginger, vinegar, and optional sesame oil in a small saucepan.

Simmer over low to medium-low heat for 3–4 minutes.

In a small bowl, mix the cornstarch with the water until smooth. Stir the slurry into the sauce and cook for another 1–2 minutes, stirring frequently, until the sauce becomes glossy and slightly thickened.

Remove from the heat.

Coat the Wings

Place the cooked wingettes in a large bowl.

Pour the warm honey garlic sauce over the wings and toss until each piece is evenly coated.

Serve warm.

Helpful Tips

For crispier wings: Drying the chicken thoroughly before seasoning is important. Moisture on the surface can prevent the wings from becoming crispy.

Don’t overcrowd the pan: Leaving space around the chicken allows hot air to circulate around the wingettes.

For a stronger honey flavor: You can increase the honey to 9 tablespoons  if you prefer sweeter wings.

Using regular soy sauce: You can use regular soy sauce instead of low-sodium, but I recommend reducing it to about 4 1/2 tablespoons because regular soy sauce is substantially saltier.

Why This Recipe Is a Healthier Take on Honey Garlic Wings

These Honey Garlic Chicken Wingettes are prepared differently from traditional restaurant-style wings in several important ways.

They aren’t deep-fried. Baking or air-frying the chicken eliminates the need to submerge the wings in cooking oil. Only 1 tablespoon of avocado or olive oil is used for all 24 wingettes.

They provide plenty of protein. A serving of approximately four wingettes provides around 23–25 grams of protein, making the chicken a substantial protein source.

The sauce uses real honey instead of multiple added sweeteners. Honey is still an added sugar, but this recipe doesn’t combine honey with brown sugar, corn syrup, or other sweeteners.

Low-sodium soy sauce is used instead of regular soy sauce. This helps reduce the sodium compared with making the same amount of sauce using traditional soy sauce.

The recipe uses flavorful ingredients instead of relying only on salt. Garlic, ginger, onion powder, paprika, black pepper, vinegar, and optional salt-free seasoning provide additional flavor.

The cooking method can reduce added fat. Air-frying or oven-baking allows the chicken skin to brown and crisp without traditional deep-frying.

Estimated Nutrition Facts

Per serving: approximately 4 wingettes with sauce

• Calories: approximately 390–430
• Protein: approximately 23–25 g
• Total Fat: approximately 19–23 g
• Saturated Fat: approximately 5 g
• Carbohydrates: approximately 28–30 g
• Total Sugars: approximately 23–24 g
• Added Sugars: approximately 23 g
• Sodium: approximately 950–1,050 mg

Nutrition values are estimates based on six servings and assume most of the honey garlic sauce is eaten. Actual values will vary depending on the size of the wingettes, ingredient brands, whether sesame oil is used, and how much sauce remains in the bowl or pan.