Low-FODMAP Crispy Baked Hot Buffalo Chicken Wings: Gluten-free

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Yes.  It’s true.  You can have buffalo wings on the low-FODMAP diet.  Host a fantastic football party with low-FODMAP Hot Buffalo Wings and low-FODMAP Ranch Dip, alongside low-FODMAP Loaded Barbecue Chicken French Fries and low-FODMAP Nachos.  Your guests will never want to leave!

These low-FODMAP wings are baked, not fried, but are still so crispy and delicious.  The trick is using the cornstarch to help with the baking.  But, beware, while these wings are low-FODMAP they are also very spicy!  So if spicy foods trigger your IBS you may wish to go easy with the low-FODMAP Buffalo Wing sauce.

Check out more than 300 low-FODMAP recipes on my blog.

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Be healthy and happy,

Rachel Pauls, MD

P.S. My husband is a HUGE fan of hot wings (he has no digestive issues), and he literally ate this ENTIRE low-FODMAP Buffalo Wing recipe.  He could not get enough they are sooo good and just like any restaurant!


Low-FODMAP Crispy Baked Hot Buffalo Chicken Wings: Gluten-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves: 12

Prep time 15 min

Bake time 70-80 min

Total time 1 hour 30 min

Bake 250 F (30 min), then 425 F (40-50 min)

Ingredients

For low-FODMAP Crispy Baked Chicken Wings

  • 2 tablespoons cornstarch or potato starch
  • 1 & 1/2 teaspoons kosher salt
  • 3 pounds chicken wings (no added seasoning or marinade- check ingredients as they often will add onion and garlic to frozen wings)

For low-FODMAP Chicken Wing Hot Buffalo Sauce

  • 2 tablespoons unsalted butter (can use vegan spread for dairy-free version)
  • 2 tablespoons garlic-infused olive oil
  • 1/2 cup Tabasco Original Sauce or other hot sauce with no added onion/garlic
    • check to ensure gluten-free if necessary
  • 1 tablespoon brown sugar
  • 1/4 teaspoon salt

For low-FODMAP garnish/dipping (optional)

Directions

To prepare low-FODMAP Chicken Wing Hot Buffalo Sauce

  • You will have time for this step while the low-FODMAP wings are baking, or prepare it in advance and refrigerate, if desired
  • Warm butter in a medium saucepan until slightly bubbly on medium-low heat
  • Add oil and stir together to combine
  • Add Tabasco sauce, brown sugar and salt and stir until the mixture is slightly thickened- About 1-2 minutes
  • Keep warm or reheat just prior to using
  • Will store for 1 month in refrigerator

To prepare low-FODMAP Crispy Baked Chicken Wings

  • Lay the wings on a rack on a rimmed baking tray and let them dry in the fridge overnight, or pat dry well with paper towels
  • Prep baking tray with aluminum foil or silicone baking sheet/parchment, spray the aluminum foil, then place racks above the foil to allow the wings to brown nicely
  • Preheat the oven to 250F and arrange oven shelves to have one in the top quarter and one in the bottom quarter of the oven (or use 2 ovens for the baking process with these rack levels)
  • Place the wings in a large ziplock bag
  • Add the cornstarch and salt
  • Shake the bag to coat the wings evenly
  • Place the wings skin side up on the racks
  • Bake on the lower shelf in the oven for 30 minutes
  • Then move the tray up to the higher shelf and turn the oven up to 425F
  • Bake for a further 40 to 50 minutes, rotating the tray halfway through
    • The wings do not need to be turned
    • The wings are ready when they are golden brown and the skin is very crispy
  • While the wings are baking, you can prepare the low-FODMAP Hot Buffalo Wing Sauce (see above)
  • Remove from oven and toss in a large bowl with the prepared low-FODMAP Buffalo Chicken Wing Sauce (can serve extra on side for dipping)
  • Serve immediately garnished with fresh parsley and chives; with low-FODMAP Ranch Dip on the side for dipping!

  • So crispy and spicy!

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Comments Rating 5 (4 reviews)

10 Responses

  1. Happy baked chicken wings

    We loved the oven baked wings.
    Now I like to BBQ them on a gas BBQ and I appreciate your input about the best way to do that.

    1. Thank you Jean!
      We have not tried grilling them, but if you are doing that, please ensure your grill has small enough gaps to allow them to sit properly on the rack. Oil your grill so they don’t stick and lay wings in a single layer over medium heat. Watch carefully, turning them often so they don’t burn. About 20-25 minutes should work. Good luck!

    1. Hi Tracy,
      In our experience, a convection oven works rather similar to a standard oven, except it circulates the air different in the convection. There should be no negative impact on the crispiness of the wings (it may actually work better in your oven). Hope that is helpful!

  2. Wow!!!

    These are absolutely The Best!Crispy,full of delicious flavour with the yummy sauce. Thanks! Will be making them again soon.

    1. Mary,
      Welcome back! We appreciate your taking the time to comment, and your kindness so much. You made our day 🙂 🙂

  3. Tasty

    When I tasted them on the first day after cooking them the skin seemed a bit hard and the garlic-infused oil gave them a somewhat unpleasant taste but when I got them out of the fridge the next day they tasted great. I had been craving hot wings and these satisfied that craving.

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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