low Fodmap Sweet Orange Chicken Wings Recipe

This sticky, crispy low fodmap sweet orange chicken wings recipe is made with fresh orange juice, ginger, and gluten-free tamari, coming together in just under an hour. The hero moment happens when you pour the bubbling, thick citrus glaze over the hot wings, turning them into glistening, golden bites of perfection. I love making this whenever I crave Chinese takeout but need to keep my tummy happy.

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Better Than Takeaway

I used to miss ordering sticky orange chicken from my local Chinese restaurant more than anything. The problem was always the hidden garlic and onion powders in the batter and sauce, which would leave me regretting the meal hours later. I realized that by using garlic-infused oil and fresh aromatics like ginger, I could recreate that signature takeout flavor without any of the digestive stress.

The secret to getting this right at home is the balance of sweet and tangy in the sauce. My first attempt was too sweet, but I learned that adding a splash of rice vinegar and using fresh zest cuts through the sugar perfectly. It satisfies that specific craving for sticky, savory-sweet wings while remaining completely safe for a low FODMAP diet.

Low FODMAP Sweet Orange Chicken Wings Ingredients

• 2 lbs chicken wings (party style, flats and drumettes separated)
• 1 tbsp neutral oil (like avocado or canola)
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 tbsp garlic-infused olive oil (ensure no garlic pieces are visible)

For the Orange Sauce:

• 1/2 cup fresh orange juice (about 2 oranges)
• 1 tbsp orange zest
• 1/4 cup gluten-free tamari or soy sauce
• 1/3 cup brown sugar (packed)
• 1 tbsp rice vinegar
• 1 tsp fresh ginger, grated
• 1 tbsp cornstarch mixed with 1 tbsp water (slurry)
• 1 tsp sesame oil
• 1 tbsp green onion tops (green parts only), sliced for garnish
• 1 tsp sesame seeds, for garnish

How To Make Low FODMAP Sweet Orange Chicken Wings

1. Prep the Wings: Preheat your oven to 400°F (200°C). Pat the chicken wings completely dry with paper towels; removing moisture is crucial for crispy skin. Toss them in a large bowl with the neutral oil, salt, and black pepper until evenly coated.
2. Bake the Chicken: Arrange the wings in a single layer on a wire rack set over a baking sheet (line the sheet with foil for easy cleanup). Bake for 45-50 minutes, flipping them halfway through, until the skin is golden brown and crispy.
3. Simmer the Base: While the wings bake, combine the fresh orange juice, orange zest, tamari, brown sugar, rice vinegar, grated ginger, and garlic-infused oil in a small saucepan over medium heat. Whisk well and bring to a gentle simmer.
4. Thicken the Glaze: Stir your cornstarch and water slurry again to ensure it’s smooth, then whisk it into the simmering sauce. Continue cooking for 1-2 minutes until the sauce thickens into a glossy glaze that coats the back of a spoon. Remove from heat and stir in the sesame oil.
5. Toss and Serve: Once the wings are done, transfer them immediately to a large clean bowl. Pour the hot orange glaze over the wings and toss vigorously until every piece is sticky and coated. Garnish with sesame seeds and green onion tops before serving.

Recipe Tips

• Dry wings equal crispy wings: Don’t skip patting the chicken dry before seasoning. If the skin is wet, it will steam instead of roast, leading to soggy wings.
• Use a wire rack: Baking the wings on a rack allows hot air to circulate underneath them. This renders the fat more efficiently and ensures the bottom doesn’t get soggy sitting in grease.
• Fresh juice matters: Bottled orange juice often contains high-FODMAP additives or apple juice fillers. Squeezing your own oranges ensures the flavor is bright, zesty, and tummy-friendly.
• Watch the sugar: The sauce contains sugar, which can burn easily. Keep the heat at medium or medium-low when simmering the glaze, and stir frequently.

What To Serve With Low FODMAP Sweet Orange Chicken Wings

These wings make a fantastic main course when paired with steamed jasmine rice, which soaks up the extra sticky sauce beautifully. For a green side, try stir-fried bok choy or steamed broccoli florets (stick to low FODMAP portion sizes of 3/4 cup) dressed with a little sesame oil. They also work great as a standalone appetizer for game days alongside simple salted cucumber spears.

How To Store

Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place them back in the oven or air fryer at 350°F for 5-8 minutes to help crisp the skin back up; microwaving will make them soft. You can freeze the baked, un-sauced wings for up to 2 months, but the sauce is best made fresh.

FAQs

• Is orange juice low FODMAP?
  Yes, freshly squeezed orange juice is low FODMAP in servings of up to 1/2 cup (125ml). Since this recipe serves 4 people, the amount per person is well within safe limits.
• Can I use regular soy sauce?
  If you aren’t sensitive to gluten, regular soy sauce is low FODMAP. However, if you are celiac or strictly avoiding gluten, you must use gluten-free tamari.
• Can I make these in an air fryer?
  Absolutely. Cook the seasoned wings in an air fryer at 400°F for about 20-25 minutes, shaking the basket halfway through, before tossing them in the sauce.
• Why use garlic-infused oil instead of garlic?
  FODMAPs are water-soluble but not oil-soluble. Using infused oil gives you the garlic flavor without the fructans that cause digestive issues.

Nutrition

• Calories: 380
• Total Fat: 22g
• Saturated Fat: 5g
• Cholesterol: 95mg
• Sodium: 850mg
• Total Carbohydrate: 24g
• Protein: 22g

Try More Recipes:

• Low FODMAP Chicken Stir Fry Recipe
• Low FODMAP Chicken Curry Recipe
• Low FODMAP Chicken Broccoli Rice Casserole Recipe
• Low FODMAP Sesame Chicken Recipe