Perfectly Baked Hot Wings – Whole30, Paleo, and Keto Friendly!

If you know me, you know I am a huge Bachelor/Bachelorette ADDICT. I started watching it when I was a sophomore in college and I’ve been hooked ever since. I haven’t missed an episode in six years. I think the shows completely ridiculous, BUT…I love EVERY. SINGLE. BIT. I wasn’t thrilled when I found out Arie was this season’s Bachelor. I didn’t like him at all in Emily’s seasons; however, I don’t even remember why I didn’t like him since it’s been like what, 100 years since he was on Emily’s seasons?? Soo…I’m giving him the benefit of the doubt and letting him have a second chance.

First off, who else finds it real weird when Chris Harrison is talking about Arie and very excitedly makes the statement “He’s arguably the best kisser we’ve ever had”. Hmm…well said Chris.

Moving on, let’s talk about these “standouts” on the season.

Chelsea – I called it as soon she walked out of the limo, she’s the crazy one that all the girls are going to strongly dislike, to put it nicely. Can you say NAILED IT?! Summed up, she’s basically Olivia from Ben’s season, except Olivia hid the crazy from night one at least. They even kind of look alike, weird. She threw herself on him by taking him aside before he could even finish talking to the group, followed by a full on forced make out session. She also was given the first impression rose. Arie, you’re really pushing that second chance I’m giving you there, bud.

Next, there’s the girl who basically introduced herself by saying “Hi, smell my pits”. Well, I didn’t get the chance to catch her name…and she also got sent home, so there’s that.

Then there’s Kendall. She collects taxidermy, and then sings about it. There’s stuffed animals all over her house. Like, ALL OVER it. I couldn’t even pay attention to what she was saying because there was a strange horned goat in the background of her interview. She knows it’s weird. She even refers to herself as a “weird soul”, but other than that, she seems nice, so we’ll see!

And there’s also Jenna. I like her. She gave him a foot bath. She’s also weird, but a good weird. Also, I feel like the producers definitely tried to emphasize that, but she’s adorable and I could be speaking alone here, but I like her. You know, the harmless crazy?

Other than Jenna, I had several other favorites, no real standouts for me, but several favorites. Bekah for starters, she’s a nanny from LA, she’s super unique, seems over the top sweet and so so cute! However, I definitely think an issue pops up with her age, it shows it in the previews and her age is also not listed in the People contestant list that I just referenced. All the other girls have their age listed here.

Tia – She’s a physical therapist from Weiner, Arknasas. Yes, you read that right. There’s actually a town called “Weiner”, maybe I’m just slightly (possibly very) immature but I find this hilarious. What I also find hilarious…she gave him a “little wiener” when she introduced herself to him. Genius, girl. She’s funny, and clever. I like her.

Annaliese – She originally walked in masked as “the kissing bandit”, I didn’t love this and didn’t think I would like her. Once she pulled Arie aside and took off her mask I immediately changed my mind about her. For one she’s stunning and she also seems super genuine and I don’t know how anyone couldn’t like her. Also, Annaliese is one of my favorite names ever.

Jenny – a graphic designer from LA. I didn’t seem to find out a whole lot about her, but she too, seems very sweet and genuine. She also drew this incredible portrait of Arie, prior to the show, and gave it to him on the first night. Why didn’t she get the first impression rose, again?

Lauren S – AKA Lauren #1. There’s 4 Lauren’s this season, thankfully at least one (maybe 2??), got voted off, so the season will be slightly less confusing. She’s no Lauren B. from Ben’s season, but I really liked her too.

Maquel – She’s a photographer and most of the girls seem to REALLY not like her. For pretty much no reason, just because she had by far the best entrance, where she came in on a real race car and shook out her beautiful blonde locks. It blew everyone else’s right out of the water. I like her because I feel like all the girls are against her and she needs my support ha. However, I like her now, and she did nothing wrong, but she definitely seems like she could have a little bit of the big “B” in her. For now though, she’s on my good side!

Okay so let’s get down to the good part, what did I eat for episode 1 season 22, you ask?! Another thing you should know about me. I LOVE anything spicy. The Bachelor, spicy food and I’m all set. These chicken wings are perfect! I know, every paleo blogger on the planet has their version of paleo hot wings, but these really are the best…but maybe I’m partial ;).


Perfectly Baked Hot Wings – Whole30, Keto, and Paleo Approved


For the wings:

2lbs chicken wings

2TBS Avocado or refined coconut oil

2tsp. garlic powder

1/2tsp. salt

1/4 tsp fresh cracked black pepper

For the wing sauce: 

1/2C hot sauce (I prefer Franks Red Hot Original – yes it’s 100% paleo!! Tessamae’s Buffalo wing sauce would be a great option too.)

1/4C Ghee (if you allow butter in your diet you can also use that as well)

*I love dipping these wings in Tessemae’s, Whole30 approved, Avocado Ranch!


  • Preheat over to 425
  • line a baking pan with a piece of parchment paper (for easy cleanup) and place a wire rack on top
  • place chicken wings, oil, and seasonings in a plastic bag and shake until everything is evenly dispersed
  • place wings on wire rack
  • bake for 25 minutes
  • remove wings from oven, and using tongs, flip over wings to other side and bake for an additional 10-15 minutes, until the skin on the wings looks slightly crispy and golden brown
  • remove wings from oven and place them in a large bowl
  • Pour wing sauce, over the wings and toss. Make sure to save some extra sauce for later, after they out of the oven!
  • Place wings back on the wire rack and cook for an additional 5 or so minutes, until the skin/sauce crisps up a little (it’s key to get it crispy, if not the wings can be slightly slimy). If you wish to use it, the broil feature works great for this (but be sure to watch it, you most likely won’t need a whole 5 minutes depending on your broiler).

Making the sauce:

  • In a saucepan on the stove, combine ghee and hot sauce
  • bring to a low boil and make sure all the ghee has melted
  • Make sure to stir right before dumping on wings, the ghee likes to separate



Whole30, Paleo, and Keto, approved, Perfectly Baked Hot Wings

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