Are you navigating irritable bowel syndrome (IBS) and the low FODMAP diet, and looking for a wings recipe that won’t send you spiraling into a flare? Look no further! These baked low FODMAP chicken wings are healthy, delicious, simple, easy to make, and a perfect addition to your Sunday football festivities or any time of year.
Table of Contents
The ingredients
Chicken wings
Chicken (and chicken wings) are inherently low FODMAP, as long as you’re using the right combination of sauces, and herbs/spices/seasonings.
From a holistic health perspective, I generally prefer chicken wings that come from chickens never administered antibiotics or growth hormones. (Totally optional, and encouraged only if financially feasible!)
Soy or coconut aminos
In this recipe you can use soy sauce on the low FODMAP diet, or coconut aminos to make it Paleo-friendly.
(Up to 2 tablespoons of soy sauce = low FODMAP, while only up to 1 teaspoon of coconut aminos is low FODMAP according to the Monash FODMAP app.)
Real maple syrup instead of brown sugar
This is another optional swap, but one that I opt to use in this recipe for a few reasons!
- Although it’s more expensive, real maple syrup (compared to most other types of liquid sweeteners) is mineral-rich and better tolerated by people from a digestive standpoint based on first-hand clinical case experiences (1).
- Both maple syrup and brown sugar are low FODMAP sweeteners – but maple is also lower in something called “glycemic index”, which means it doesn’t spike the blood sugar as quickly as most other forms of sugar out there (2). I
Recommended reading: What’s the Best Sweetener for IBS?
Apple cider vinegar
Apple cider vinegar isn’t just trendy for gut health (among those who suffer from digestive insufficiency)… it’s also low FODMAP in servings up to 2 tablespoons, according to Monash.
The apple cider vinegar in this recipe adds an extra tanginess and kick to this marinade.
Garlic scapes
While regular garlic is considered high in FODMAPs and can potentially trigger gas/bloating and/or diarrhea for lots of IBS sufferers, this doesn’t apply to garlic scapes*!
Garlic scapes* are on the list of Monash-approved low FODMAP herbs and spices, because they’re lower in fructans (a type of FODMAP constituent) while maintaining the garlic flavor.
(Up to 1/4 teaspoon of garlic scapes per serving = low FODMAP, according to Monash!)
Ginger powder
A small amount of powdered ginger is low FODMAP, potentially beneficial for upset stomachs (generally), and it helps complement the garlic flavor, the tanginess from the apple cider vinegar, and enhances the sweetness and saltiness from the maple syrup and soy sauce / coconut aminos (respectively).
Modifications
Vegan/vegetarian: firm tofu instead of chicken
If you’re vegan or vegetarian, you can swap the chicken wings for 2 to 3 cups of cubed firm tofu.
The recipe
Feel free to check out the full recipe below, and if you enjoy it, please give it 5 stars! Also feel free to share this post with your friends. 🙂
Sweet & Savory Teriyaki Low FODMAP Chicken Wings
Ingredients
Equipment
Method
- Combine all ingredients except chicken wings in a large bowl.
- Add chicken into bowl of marinade mixture.
- Cover, refrigerate and marinate for at least an hour. Pre-heat oven to 350 degrees F.
- Transfer marinated chicken to a 9x13-inch casserole dish, greased with cooking spray. Make sure to reserve the remaining marinade in a bowl. **Note: Make sure to have a basting brush (cooking brush to “paint” more sauce onto the wings) handy for the next step!**
- Bake wings uncovered at 350 for 20 minutes, remove from oven to baste some extra sauce onto the wings.
- Bake again after another 20 minutes and repeat 2 more times until the wings have baked for an hour total and basted 3x total.
- Enjoy and share with your family and friends!!!
