Low FODMAP Chicken Wings Recipe

This crispy, sticky Low FODMAP Chicken Wings recipe is made with garlic-infused oil, maple syrup, and tamari, and is ready in about 60 minutes. Tossing the hot, crackling wings in the savory glaze creates a mess worth making. I finally found a way to enjoy game day without the tummy trouble.

The Secret To Getting It Right

I used to think you needed a deep fryer to achieve that proper restaurant-style crunch, but baking powder actually changes everything. It alters the pH level of the chicken skin, allowing it to bubble up and crisp beautifully in the oven without needing excess oil.

The other trick is using garlic-infused oil instead of garlic powder, which gives you that essential savory hit without the FODMAPs. My first attempt using just plain oil felt flat, but the infused oil brings back the depth of flavor we all crave in wings.

Low FODMAP Chicken Wings Ingredients

• 2 lbs (1 kg) Chicken wings (flats and drumettes), patted dry
• 1 tbsp Baking powder (aluminum-free)
• 0.5 tsp Salt
• 0.5 tsp Black pepper
• 1 tsp Smoked paprika
• For the Glaze:
• 2 tbsp Garlic-infused olive oil
• 0.25 cup Maple syrup
• 3 tbsp Tamari (gluten-free soy sauce)
• 1 tbsp Rice vinegar
• 1 tsp Fresh ginger, grated
• Garnish:
• 2 tbsp Green parts of scallions (spring onions), sliced
• 1 tsp Sesame seeds

How To Make Low FODMAP Chicken Wings

1. Prep the Wings: Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper. Pat the chicken wings extremely dry with paper towels to ensure maximum crispiness during baking.
2. Season and Coat: Toss the wings in a large bowl with the baking powder, salt, pepper, and smoked paprika until they are evenly coated. Arrange them in a single layer on the prepared baking sheet, ensuring they do not touch each other.
3. Bake Until Crispy: Bake for 45-50 minutes, flipping the wings halfway through, until the skin is deep golden brown and crackling. While they bake, whisk together the garlic-infused oil, maple syrup, tamari, vinegar, and ginger in a small saucepan over low heat until slightly thickened.
4. Glaze and Serve: Transfer the hot wings to a clean large bowl and pour the warm glaze over them. Toss immediately to coat every piece, then garnish with sesame seeds and the green tops of scallions before serving.

Recipe Tips

• Dry the Skin: Moisture is the enemy of crispiness; if the wings are wet when you add the baking powder, they will steam instead of roast.
• Aluminum-Free: Make sure your baking powder is aluminum-free to avoid a metallic taste on the wings, which can be very noticeable.
• Infused Oil Safety: Use commercially bought garlic-infused oil to ensure it is low FODMAP, as homemade versions can sometimes retain water-soluble FODMAPs if not filtered correctly.

What To Serve With Wings

Serve these with fresh carrot sticks and cucumber rounds for a crunchy, hydrating contrast to the sticky glaze. A side of plain steamed rice or oven-roasted potato wedges turns this appetizer into a satisfying, gut-friendly dinner.

How To Store

Store leftovers in an airtight container in the fridge for up to 3 days. Reheat them in the oven or air fryer to revive the crispy texture, as microwaving will make the skin soft and rubbery.

FAQs

• Can I make these in an air fryer?
  Yes, cook at 400°F (200°C) for about 18-20 minutes, shaking the basket halfway through to ensure even cooking.
• Is buffalo sauce low FODMAP?
  Most store-bought versions contain garlic powder, so it is safer to stick to a homemade version using cayenne, butter, and vinegar or this maple-tamari glaze.
• Can I use cornstarch instead of baking powder?
  You can, but baking powder works better for browning; cornstarch yields a crunchier but paler crust that feels more like a coating.

Nutrition

• Calories: 350
• Total Fat: 22g
• Saturated Fat: 5g
• Cholesterol: 85mg
• Sodium: 600mg
• Total Carbohydrate: 12g
• Protein: 25g

Low FODMAP Chicken Wings

Recipe by Sabrine Hajri

Servings

4

servings

Prep time

10

minutes

Cooking time

50

minutes

Total time

1

hour 

Crispy, sticky Low FODMAP Chicken Wings with maple syrup, tamari, and ginger ready in just one hour for game day. These oven-baked wings feature a crackling skin and a savory glaze without any garlic or onion. It is the perfect safe appetizer for sensitive stomachs.

Ingredients

• 2 lbs (1 kg) Chicken wings (flats and drumettes), patted dry

• 1 tbsp Baking powder (aluminum-free)

• 0.5 tsp Salt

• 0.5 tsp Black pepper

• 1 tsp Smoked paprika

• For the Glaze:

• 2 tbsp Garlic-infused olive oil

• 0.25 cup Maple syrup

• 3 tbsp Tamari (gluten-free soy sauce)

• 1 tbsp Rice vinegar

• 1 tsp Fresh ginger, grated

• Garnish:

• 2 tbsp Green parts of scallions (spring onions), sliced

• 1 tsp Sesame seeds

Directions

• Prep the Wings: Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper. Pat the chicken wings extremely dry with paper towels to ensure maximum crispiness during baking.
• Season and Coat: Toss the wings in a large bowl with the baking powder, salt, pepper, and smoked paprika until they are evenly coated. Arrange them in a single layer on the prepared baking sheet, ensuring they do not touch each other.
• Bake Until Crispy: Bake for 45-50 minutes, flipping the wings halfway through, until the skin is deep golden brown and crackling. While they bake, whisk together the garlic-infused oil, maple syrup, tamari, vinegar, and ginger in a small saucepan over low heat until slightly thickened.
• Glaze and Serve: Transfer the hot wings to a clean large bowl and pour the warm glaze over them. Toss immediately to coat every piece, then garnish with sesame seeds and the green tops of scallions before serving.