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Wellness for the Family: Fan-Favorite Flavors for Healthier Wings on Father’s Day

Sriracha Sesame Wings Close Up

Father’s Day is synonymous with grilling and enjoying the outdoors. However, summer barbecue celebrations aren’t known for offering a ton of healthy options. From grilled fatty steaks, chips of all flavors, potato salads and sweets, those aiming to fill their plates with healthy fare can find it challenging to do so. 

Many wing sauces are loaded with butter and sugar; frying the wings in oil doesn’t help the calorie count. But wings aren’t limited to the fryer – they’re great on the grill with the right marinade or dry rub. Try one of these simple fan-favorite recipes for healthy grilled wings this Father’s Day: 

Sesame Sriracha


  • 1 Tbsp. sesame oil
  • 1/3 cup olive oil
  • 4 cloves garlic, minced
  • 1/2 cup Sriracha
  • 2 limes, juiced
  • 1 Tbsp. soy sauce
  • 2 Tbsp. brown sugar
  • 2 pounds chicken wings, split
  • Spray oil
  • 2 green onion stalks, chopped for serving
  • 1 Tbsp. white sesame seeds, for serving
  • 1 lime, wedged for serving


  1. In a bowl, whisk together sesame oil, olive oil, garlic, Sriracha, lime juice, soy sauce and brown sugar until the mixture is smooth.
  2. Reserve half of the marinade in a container in the fridge. In a zippered plastic bag, add chicken wings and the remaining marinade. Allow to marinate for 2 hours. 
  3. Preheat the grill and spray with oil.
  4. Place wings on the grill and cook on each side until fully cooked. Toward the end of grilling, brush the reserved marinade onto wings.
  5. Garnish the finished wings with green onion and sesame seeds. Serve with lime wedges. Enjoy!


Sumac Dry Rub


  • 2 Tbsp. brown sugar
  • 4 tsp. sumac
  • 2 tsp. granulated onion
  • 2 tsp. granulated garlic
  • 1 tsp. paprika
  • 2 tsp. dried thyme
  • Salt and pepper to taste
  • 2 pounds chicken wings, split
  • 1 lemon, wedged for serving
  • 2 Tbsp. fresh flat-leaf parsley, chopped for serving


  1. Add brown sugar, sumac, onion, garlic, paprika, thyme, and salt and pepper to a bowl and combine well. 
  2. Toss the chicken wings with the seasonings until coated with a generous amount of the dry rub. Let sit for at least 30 minutes.
  3. Preheat the grill and spray the grates with oil.
  4. Place the wings on the grill allowing them to cook for 3-4 minutes on each side.
  5. Move wings to indirect heat (top rack) and continue to cook with the lid closed for another 8-10 minutes.
  6. Garnish the wings with chopped parsley and serve with lemon wedges.

For more wellness tips, tricks, and recipes from Blue Cross Blue Shield dietitian, Shanthi Appelo, .