High Fructose Corn Syrup Free Beet & Ginger Buffalo Wings
These wings are a bold, colorful twist on a game-day classic, built entirely from whole, recognizable ingredients with no processed sweeteners in sight. Conventional buffalo sauces and bottled hot sauces are notorious for sneaking in high fructose corn syrup, so making the sauce from scratch here is the move that keeps everything clean. A roasted beet blended with apple cider vinegar, coconut aminos, honey, fresh ginger, and garlic creates a sauce that is tangy, earthy, and deeply savory — nothing artificial, nothing suspicious. The wings themselves get a turmeric-and-ginger dry coat before hitting a hot oven on a wire rack, which is the trick to getting that genuinely crispy skin without a drop of frying oil. After about 45 minutes, they come out golden and crackling, ready to be tossed in that vivid, ruby-red sauce until every piece is glossy and coated. The result is a plate that looks stunning, tastes complex, and comes together with ingredients you can actually pronounce. Serve them with celery sticks and a little fresh parsley and watch them disappear fast.
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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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