Low FODMAP Buffalo Wings Recipe

This crispy Low FODMAP Buffalo Wings recipe is made with fresh chicken wings, smoked paprika, garlic-infused olive oil, butter, and a gut-friendly hot sauce. The result is a tangy, buttery, and spicy appetizer that tastes just like the classic version but is safe for sensitive stomachs. It makes a perfect game day snack or a fun Friday night dinner for four people.

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Low FODMAP Buffalo Wings Ingredients

For the Wings:

• 2.2 lb chicken wings, split into drumettes and flats
• 1 tbsp neutral oil (like canola or light olive oil)
• 1 tbsp aluminum-free baking powder
• 1 tsp smoked paprika
• 1/2 tsp dried oregano or thyme
• 1 tsp fine sea salt
• 1/2 tsp freshly ground black pepper

For the Low FODMAP Buffalo Sauce:

• 1/3 cup FODMAP-friendly hot sauce (check labels for no onion or garlic)
• 3 tbsp unsalted butter or lactose-free butter
• 1 tbsp garlic-infused olive oil
• 1 tsp maple syrup (optional, for balance)

For the Optional Dip & Veggies:

• 1/2 cup lactose-free plain yogurt
• 2 tbsp mayonnaise (no onion or garlic)
• 1 tbsp fresh lemon juice
• 2 tbsp chopped fresh chives (green tops only)
• 1 medium carrot, cut into sticks
• 1 small celery stalk, cut into sticks

How To Make Low FODMAP Buffalo Wings

1. Dry the chicken: Remove the wings from the packaging and pat them very dry with paper towels. This is the most important step to ensure the skin gets crispy in the oven.
2. Season the wings: In a large bowl, mix the baking powder, smoked paprika, dried oregano, salt, and pepper. Add the wings and the neutral oil, then toss well until every piece is evenly coated.
3. Prepare the baking tray: Preheat your oven to 425°F ($220^circ C$). Line a rimmed baking sheet with foil or parchment paper. If you have a wire rack, place it on top of the tray and lightly grease it.
4. Bake until crispy: Arrange the wings in a single layer on the rack or tray. Bake for 35–45 minutes, flipping them once halfway through. They are done when the skin is golden brown and crispy.
5. Make the buffalo sauce: While the wings bake, place a small saucepan over low heat. Add the butter, garlic-infused oil, and hot sauce. Stir until melted and smooth. Add maple syrup if you want a hint of sweetness.
6. Coat the wings: Transfer the hot, baked wings to a clean, large bowl. Pour the warm buffalo sauce over them and toss until every wing is fully covered in sauce.
7. Prepare the dip: In a small bowl, whisk together the lactose-free yogurt, mayonnaise, lemon juice, and chives. Season with salt and pepper to taste. serve immediately with the carrot and celery sticks.

Recipe Tips

• Don’t Skip the Baking Powder: Baking powder changes the pH level of the chicken skin, which helps it bubble up and get incredibly crispy in the oven without deep frying.
• Use Garlic-Infused Oil: Since garlic cloves are high in FODMAPs (carbohydrates that can cause digestive issues), using infused oil gives you that classic garlic flavor without the stomach upset.
• Check Your Hot Sauce: Many hot sauces contain hidden garlic or onion powder. Look for brands that only list peppers, vinegar, salt, and water to keep this recipe gut-friendly.
• Use a Wire Rack: Elevating the chicken on a wire rack allows the hot air to circulate underneath the wings. This ensures they cook evenly and prevents the bottom from getting soggy.

What To Serve Low FODMAP Buffalo Wings

• These spicy wings are a star on their own, but they are even better with cool, refreshing sides. The recipe includes a homemade ranch-style dip with carrots and celery, which provides a nice crunch and helps cool down the heat.
• If you want to turn this into a full meal, consider serving them alongside oven-baked potato wedges or a simple green salad with a lemon vinaigrette. A cold, gluten-free beer or a glass of iced tea also pairs perfectly with the rich, buttery sauce.

How To Store Low FODMAP Buffalo Wings Leftovers

• Refrigerate: Store any leftover wings in an airtight container in the refrigerator for up to 3 days. Keep the dip stored in a separate container.
• Freeze: You can freeze the cooked wings (without the sauce is best, but with sauce is fine) for up to 3 months. Thaw them in the fridge overnight before reheating. To reheat, place them in the oven at 375°F (190° C) until hot and crispy again. Avoid the microwave, as it will make the skin rubbery.

Low FODMAP Buffalo Wings Nutrition Facts

• Calories: 380 kcal
• Total Fat: 28g
• Saturated Fat: 9g
• Cholesterol: 95mg
• Sodium: 850mg
• Total Carbohydrate: 3g
• Dietary Fiber: 1g
• Sugars: 1g
• Protein: 22g

Frequently Asked Questions

• Can I make this in an air fryer?
• Yes! Arrange the seasoned wings in a single layer in your air fryer basket. Cook at 400°F for 20-25 minutes, shaking the basket halfway through, until they are crispy.
• Is baking powder the same as baking soda? No, they are different. Do not use baking soda for this recipe; it will give the chicken a metallic, bitter taste. Ensure you use aluminum-free baking powder for the best flavor.
• Why do I need garlic-infused oil? Garlic contains fructans, which are high FODMAP and trigger IBS symptoms. However, fructans are not soluble in oil. This means you can get the garlic flavor in the oil without the carbohydrates that cause issues.

Try More Recipes:

• Low FODMAP Bruschetta Recipe
• Low FODMAP Artichoke Dip Recipe