Flourless Turkey Wings


High Protein | Low Carb | Gluten Free

This weeks leancipe is the 2nd of 4 leanlicious turkey recipes in partnership with the Turkey Farmers of Canada! Each week I will be posting a recipe for each body part, last week we did FULL BODY, this week we will be focusing on ARMS, or in turkey terms, WINGS! If you haven’t already, check out my MOIST MEATLOAF CUPS recipe from last week!

Why Turkey?

Turkey is a leanlicious choice when looking for a LEAN protein source! For one, turkey is PACKED with nutrients! Both the light and dark meat have different nutritional value! Today we will be working with dark meat! Although it is higher in fat then white meat, it is MORE nutrient dense! Some of the nutrients found in dark meat include vitamin B- 6, vitamin B-12, and zinc.

CHANGE UP YOUR DIET! Eating the same foods can get boring over time, adding turkey to your diet can help diversify your protein choices! Protein is a super important part of our your diet! It is essential for muscle growth, and to help keep our bodies lean and strong! Turkey is super versatile and can be enjoyed in a ton of different ways. Just like chicken or beef, there are a bunch of different parts of a turkey, so you can choose whichever part (wings, legs, breasts etc.) you want to work with and get cooking!



Today is WING DAY! Do you like leanlicious crispy, flavourful wings?! Then you will definitely LOVE this leansane recipe! They are SUPER easy to make with very minimal prep time and ingredients that are super easy to work with!

The first ingredient on the list (besides turkey of course) is canola oil! Canola oil is a great choice for frying! Out of the oils most commonly used, such as olive oil or sunflower oil, canola oil contains LESS saturated fat and MORE healthy fats, such as omega-3! Canola oil is also great for frying because it has a high smoke point, a smooth texture, and is pretty flavourless. Having a strong flavoured oil can have its benefits, but when frying, we want to TASTE the leanness of the wings with all the spices and flavours we choose to go along with it, rather then the taste of oil!

Another great leangredient is garlic! I LOVE using garlic when cooking a lean meal! First off, it is PACKED with flavour! Garlic on its own has a super strong, lasting flavour (and smell), which makes it perfect to cook with! Garlic is also nutrient packed, containing magnesium, vitamin B6, and vitamin C. Since it is so nutrient packed, some say that eating garlic on a daily basis can help prevent sickness, such as colds or the flu! Adding garlic to your daily eating routine can help improve your overall health!

Choosing some great herbs and spices are super important when making a LEAN fried wing! One of my favourite spices is cayenne! I use it a ton in my leancipes because of its great health benefits and taste! I LOVE adding some lean spice to a dish! Spicy food helps speed up the metabolism to keep the body burning! If you are a spice fanatic, don’t hesitate to add more cayenne to this leancipe! If you are not a huge fan of the spices used in this leancipe, you can definitely swap out some of the leangredients to make the perfect wings for you! You can also choose to keep it simple, simply adding salt and pepper!

When choosing toppings for these wings, make sure to stay away from any sugary or carb heavy sauces! Some sauces can contain a TON of sugar and other not so lean ingredients! If you would like to add some extra flavour to these wings, I would suggest a low calorie hot sauce, such as Sriracha, or Franks Red Hot!

Corn is a great ingredient to add with these wings for a leanlicous summer meal! You can choose to boil it like I did, or you could SUMMER IT UP and cook it on the barbeque! Sweet corn actually has some health benefits, containing vitamin C and antioxidants. Although the amount of vitamin C decreases when corn is cooked, the amount of antioxidants actually INCREASES, so the higher the temperature is when cooking your corn, the more antioxidants it will contain!

As always, cook along with me! Try out this recipe, post it on Instagram and tag @LEANSQUAD and @canadianturkey so we can see your LEANLICIOUS creations!

Here’s how to make it:


  • 4-6 bone-in turkey wings

  • canola oil (enough to cover wings)

  • 2 tsp cayenne spice

  • 2 tsp paprika

  • 2 tsp ground coriander

  • 1 tsp garlic powder

  • 5 garlic cloves

  • corn on the cob (halved) X 2

  • salt (to taste)


  1. Salt your turkey wings to taste. Turkey is naturally low in sodium, so feel free to add a little more salt!

  2. Add canola to pot and bring to a light bubble (not a full boil).

    1. MAKE SURE you add enough canola oil to cover wings, but not so much that your pot overflows when you add the wings!

  3. Once canola oil is at a light boil, carefully add turkey wings add the wings. Every 5 minutes, slowly increase heat, and rotate wings with tongs, for a 30 minutes! By the end, they will be nice and crispy!

  4. After 30 minutes, lower the heat to a simmer, and add peeled garlic cloves for 3 to 5 minutes. DO NOT BURN the garlic

  5. In a separate pot (half way through cooking wings) bring water to boil, add salt, and then add halved corn on the cob. Turn heat off and cover for 5 minutes.

  6. Once wings are finished, plate them and cover with paprika and cayenne spice. Let sit for 1 minute.

  7. Serve the tasty, flourless wings with the corn on the cob and impress all your friends with the leanness!

Follow along with me on my Youtube video!: