Low FODMAP Air Fryer Maple Chicken Wings
Crispy, sticky, and deeply satisfying, these air fryer wings deliver everything you want from a game-day snack without the digestive stress that usually comes with restaurant versions. The secret to keeping them gut-friendly is garlic-infused oil, which brings all that savory depth without the fructans found in whole garlic cloves — a small swap that makes a genuinely big difference. Smoked paprika, cumin, and oregano build a bold dry rub, and the wings go into the air fryer at 400°F until the skin is shatteringly crisp and golden all the way through. The glaze — tamari, maple syrup, rice vinegar, and a touch of sesame oil — gets cooked down until it clings to every piece in a glossy, sweet-savory coat. Maple syrup keeps things sweet at a portion that stays well within safe thresholds, and tamari steps in for regular soy sauce without the wheat. Finished with thinly sliced scallion greens (the green tops are the safe part) and optional sesame seeds, each plate looks like something you'd order at a restaurant. This recipe makes four servings, so it's just as good for a casual weeknight dinner as it is for sharing with friends.
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Learn more →Ingredients
4 servings
For the wings
- 2 lbs chicken wings, split into flats and drumettes, tips removed
- 1 tbsp garlic-infused oil
- 1 tsp smoked paprika
- 1 tsp ground cumin
- ½ tsp dried oregano
- ½ tsp fine salt
- ¼ tsp black pepper
- ¼ tsp cayenne pepper (optional)
For the glaze
- 3 tbsp tamari
- 3 tbsp maple syrup
- 1 tbsp rice vinegar
- 1 tsp sesame oil
- 1 tsp cornstarch
For serving
- 2 scallions, green tops only, thinly sliced
Ingredient noteThe green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
- 1 tsp sesame seeds (optional)
Instructions
- 1
Pat the chicken wings thoroughly dry with paper towels. In a large bowl, toss the wings with the garlic-infused oil, smoked paprika, cumin, oregano, salt, black pepper, and cayenne (if using) until evenly coated.
- 2
Preheat the air fryer to 400°F (205°C) for 3 minutes. Arrange the wings in a single layer in the air fryer basket, leaving a little space between each piece — work in two batches if needed to avoid crowding.
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