Mediterranean Diet Friendly Beet & Ginger Buffalo Wings
Wings and a vibrant, plant-forward sauce might not be the first thing that comes to mind when you think of eating well, but this recipe pulls it off in the most satisfying way. The chicken is tossed in coconut oil, turmeric, and ginger before hitting a hot oven, where it roasts until the skin turns deeply golden and genuinely crisp — no deep fryer needed. The real star is the sauce, built on a roasted beet blended smooth with apple cider vinegar, coconut aminos, honey, fresh ginger, and garlic, then simmered until it thickens into something glossy and bold. That combination of earthy sweetness, tang, and warm spice hits all the notes you want from a buffalo-style wing without any of the processed ingredients that usually come with the territory. Turmeric shows up twice — once on the wings, once in the sauce — giving everything a subtle warmth and a gorgeous color that makes the finished platter look almost too good to eat. Served with celery sticks and a scatter of fresh parsley, this is the kind of dish that genuinely surprises people at the table, because it tastes indulgent while leaning on whole, recognizable ingredients from start to finish.
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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
Chef's tipSoy sauce is saltier and less sweet; start with less and adjust. - 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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