Chicken Wings

These low-FODMAP chicken wings turn crisp in the oven from a cornstarch and baking powder coating, then take a garlic-free buffalo or maple-soy glaze built on garlic-infused oil instead of onion and garlic bulb.

Prep 15 min

Cook 45 min

Serves 4

Gluten-free

Ingredients

For the wings

• 2 lb (about 900g) chicken wings, split into flats and drumettes, tips removed
• 1 tbsp cornstarch (about 8g), gluten-free
• 1 tsp baking powder, gluten-free (aluminum-free if you have it)
• 3/4 tsp salt
• 1/2 tsp black pepper

For the garlic-free buffalo sauce (pick one sauce)

• 1/3 cup (80ml) garlic-free cayenne pepper hot sauce (check the label for onion and garlic; Tabasco Original Red is peppers, vinegar, and salt only)
• 3 tbsp (42g) unsalted butter
• 1 tbsp garlic-infused olive oil
• 1 tsp maple syrup
• Pinch of extra cayenne (optional)

For the maple-soy glaze (dairy-free option)

• 3 tbsp (60ml) maple syrup
• 2 tbsp (30ml) gluten-free tamari (or regular soy sauce if gluten is not a concern), 2 tbsp total keeps each serving well within the tested low-FODMAP range
• 1 tbsp garlic-infused olive oil
• 1 tsp rice vinegar
• 1 tsp grated fresh ginger
• 1/2 tsp cornstarch stirred into 1 tsp cold water
• 2 tbsp scallion GREEN tops, thinly sliced, for serving (green part only)

Instructions

Prep and coat the wings

1. Heat the oven to 425F (220C). Set a wire rack inside a foil-lined baking sheet and lightly oil the rack.
2. Pat the wings very dry with paper towels. Dry skin is what lets them crisp.
3. In a large bowl, whisk the cornstarch, baking powder, salt, and pepper. Add the wings and toss until each piece is evenly and thinly coated.
4. Arrange the wings skin side up on the rack in a single layer, leaving space between them.

Bake until crisp

1. Bake for 25 minutes, then flip each wing and bake 20 to 25 minutes more, until deep golden and crisp.
2. Check that the thickest wing reaches an internal temperature of 165F (74C) on an instant-read thermometer before pulling the tray.
3. Let the wings rest 3 to 5 minutes so the coating sets.

Sauce and serve

1. Buffalo: Melt the butter in a small saucepan over low heat. Off the heat, whisk in the hot sauce, garlic-infused oil, maple syrup, and extra cayenne until smooth.
2. Maple-soy: Simmer the maple syrup, tamari, garlic-infused oil, rice vinegar, and ginger in a small saucepan for 2 minutes. Stir in the cornstarch slurry and cook 30 to 60 seconds until glossy and lightly thickened.
3. Toss the warm wings in your chosen sauce in a clean bowl. Scatter the scallion greens over the maple-soy version and serve right away.

Tips & Substitutions

• Air fryer method. Cook the coated wings at 380F (190C) for 12 minutes, flip, then 10 to 14 minutes at 400F (205C) until crisp and at 165F (74C). Work in batches so the basket is not crowded.
• Watch the hot sauce label. Most bottled buffalo and wing sauces list onion and garlic powder near the top. Read the ingredients and choose one made only from peppers, vinegar, and salt, then build the garlic note from infused oil.
• Keep butter low lactose. Butter is almost all fat and sits in the low-FODMAP range, but for a fully dairy-free plate use the maple-soy glaze or swap in a plant-based block butter.
• Dry equals crisp. If the wings are wet from the package, blot them again and let them sit uncovered in the fridge for an hour before coating. Extra surface moisture is the usual reason baked wings turn soft.
• Adjust the heat safely. For milder buffalo, cut the hot sauce and add a splash of lactose-free milk or extra butter. Avoid sugar-free hot sauces sweetened with sorbitol or xylitol.
• Confirm your gluten-free swaps. Cornstarch, baking powder, and tamari are naturally gluten-free, but verify the packaging if you are strict, and use certified gluten-free tamari for the glaze.

Why This Works

• Chicken carries no FODMAPs. Plain meat has no fermentable carbohydrates, so the wings themselves are safe at a normal portion. The FODMAP risk lives in the coatings and bottled sauces, which is where the swaps focus.
• Infused oil, not garlic bulb. Garlic fructans are water soluble and do not pass into oil, so garlic-infused oil delivers the flavor without the FODMAP load. Onion powder and garlic powder are left out entirely.
• Maple syrup over honey. Maple syrup and a measured pour of soy sauce or tamari keep the glaze sweet and savory while staying within tested low-FODMAP servings, unlike honey or high-fructose corn syrup.
• Cornstarch and baking powder crisp without wheat. The thin starch coating dries the skin and the baking powder raises its surface pH, giving a crunchy shell from a gluten-free blend rather than a flour dredge.

Storage

Refrigerate cooled wings in an airtight container for up to 3 to 4 days, ideally saucing just before serving so the coating stays crisp. Reheat in a 400F (205C) oven or the air fryer for 6 to 10 minutes to bring back the crunch; the microwave will make them soft. Baked, unsauced wings freeze well for up to 2 months, so reheat from frozen and toss in fresh sauce.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.