Gut Friendly Beet & Ginger Buffalo Wings
Wings and gut health don't usually belong in the same sentence, but this recipe makes a genuinely compelling case. The heat comes from a blended sauce built on roasted beet, fresh ginger, apple cider vinegar, and coconut aminos — ingredients chosen as much for how they support digestion as for the bold, tangy flavor they deliver. Apple cider vinegar and fresh ginger are longtime favorites in gut-conscious cooking, and pairing them with the earthy sweetness of roasted beet creates a sauce that tastes far more indulgent than it has any right to. Coconut oil replaces the butter typically found in classic buffalo sauce, keeping the whole thing dairy-free without sacrificing that glossy, clingy coating you want on a good wing. Turmeric shows up twice — once on the wings themselves and again in the sauce — adding a warm, slightly peppery note alongside its well-known anti-inflammatory reputation. The wings bake on a wire rack at high heat until the skin is genuinely crisp, so you get that satisfying crunch without a drop of seed oil or a deep fryer in sight. Serve them with celery sticks and a little fresh parsley and you've got a crowd-pleasing plate that doesn't ask anyone to compromise.
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Learn more →Ingredients
4 servings
For the wings
- 2 lb chicken wings, split into flats and drumettes, tips removed
- 1 tbsp coconut oil, melted
- 1 tsp salt
- ½ tsp ground turmeric
- ¼ tsp ground ginger
For the beet buffalo sauce
- 1 medium beet (about 6 oz), roasted, peeled, and roughly chopped
- 3 tbsp apple cider vinegar
- 2 tbsp coconut aminos
- 1 tbsp honey
- 2 cloves garlic, minced
- 1 tsp fresh ginger, grated
- ½ tsp ground turmeric
- ¼ tsp salt
- 2 tbsp coconut oil
For serving
- 2 tbsp fresh parsley, roughly chopped (optional)
- celery sticks, for serving (optional)
Instructions
- 1
Preheat the oven to 425°F (220°C). Set a wire rack inside a rimmed baking sheet and lightly grease the rack with coconut oil.
- 2
Pat the chicken wings thoroughly dry with paper towels. In a large mixing bowl, toss the wings with 1 tbsp melted coconut oil, 1 tsp salt, 1/2 tsp turmeric, and 1/4 tsp ground ginger until evenly coated. Arrange in a single layer on the prepared rack, leaving space between each piece.
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