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AIP Chicken Wings Recipe

Louise | February 5
AIP Chicken Wings Recipe #aip

It’s harder than you might think to find AIP-friendly wings. And what you don’t know about your food can cause inflammation.

Instead of rolling the dice, make this tangy AIP chicken wings recipe for the big game!

Why Normal Wings Are NOT AIP-Friendly

Most wings are not suitable for an autoimmune diet, for reasons that aren’t always obvious.

Breaded chicken wings are one of the obvious offenders. You’re probably looking at chicken that has been coated in flour (problem #1) and deep-fried in oil (problem #2).

While some oils, like the olive oil used in this recipe, are OK, many oils like soybean oil and canola oil have been linked to inflammation.

And if you’re not eating wings at home, you probably don’t know what kind of oil they were cooked in.

But as you know, not every chicken wing has a crunchy, deep-fried, flour-coated shell. Buffalo wings aren’t usually breaded, so they’re probably OK, right?

Not so fast.

If you’ve been living the AIP life for any length of time, you’ve no doubt been schooled to stay away from most spices.

And as you know, wings can get pretty spicy. That’s just kind of who they are.

Cayenne, chili pepper, paprika, cumin, and mustard are just a few of the spices that could be lurking in the sauce.

It turns out that peppers are pretty good at making things hot, and you’d be hard-pressed to find hot sauce without those pesky nightshades.

There’s another issue with your run-of-the-mill chicken wings: sugar.

Whether white sugar or brown sugar, there is a high likelihood that your restaurant wings contain sweet stuff.

But enough about what not to eat. Let’s talk about how to make it work.

How to Make AIP Wings

Chicken wings don’t need to be heavily breaded and fried to taste good, so let’s just avoid that issue.

I made these wings tangy and delicious by using garlic paste and ginger paste. Garlic and ginger are both safe for autoimmune protocol, and they really come in handy for recipes like this.

Instead of sugar, I used a bit of honey. You shouldn’t eat a ton of honey on AIP, but small amounts are generally fine.

A splash of coconut aminos steps in for soy sauce, which often contains gluten.

Getting Started on AIP

As you can see from this chicken wings recipe, AIP can be restrictive. It’s easier to know what to look out for if you’ve been on it for a while, but most people need a little coaching in the beginning.

You may find it helpful to visit my beginner’s guide to starting AIP. It’s a comprehensive look at why you should consider this diet, how to get started, and other lifestyle tips to incorporate into your routine.

AIP Chicken Wings Recipe #aip

AIP Chicken Wings Recipe #aip

AIP Chicken Wings Recipe

  • Author: Louise Hendon
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Appetizer
  • Cuisine: American


You’ll love this AIP-friendly marinade over chicken wings.


  • 12 chicken wings (with skin on) (1080 g)
  • salt
  • 1/4 cup (60 ml) of coconut aminos
  • 2 Tablespoons (30 ml) of honey
  • 2 teaspoons (10 ml) of olive oil
  • 2 teaspoons (6 g) of garlic paste
  • 2 teaspoons (3 g) of ginger paste
  • sea salt flakes
  • cilantro, to garnish


  1. Preheat the oven to 355°F (180°C).
  2. Spread the wings on a large roasting tray, season with salt, and bake for 15 minutes.
  3. In the meantime, whisk together the coconut aminos, honey, olive oil, garlic and ginger pastes in a small bowl.
  4. After 15 minutes, remove from the oven and brush the marinade onto the wings. Bake for another 5 minutes.
  5. After 5 minutes, remove from the oven. Increase oven temperature to max. Baste wings again (you may not use up all the marinade) and return to oven for 5 another minutes.
  6. Season with sea salt flakes and garnish with cilantro.


All nutritional data are estimated and based on per serving amounts.


  • Serving Size: 3 wings
  • Calories: 382
  • Sugar: 6 g
  • Fat: 26 g
  • Carbohydrates: 8 g
  • Fiber: 0 g
  • Protein: 27 g
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