Red Meat Allergy Friendly Beet & Ginger Buffalo Wings
Buffalo wings are usually a no-brainer crowd-pleaser, but for anyone managing a red meat allergy, the hidden concern is often the sauce — many classic hot sauces and flavor bases sneak in beef-derived ingredients or are processed alongside them. This recipe sidesteps all of that with a vibrant, from-scratch sauce built on roasted beet, fresh ginger, coconut aminos, and a touch of honey, so you know exactly what's going in the bowl. The result is a deep, tangy glaze with earthy sweetness and a gentle heat that clings to every crispy wing. Coconut oil does double duty here, both seasoning the wings before they hit the oven and enriching the sauce as it reduces on the stovetop. Baking on a wire rack at high heat means the skin gets genuinely crisp — no frying required — while turmeric and ginger layer in warm, aromatic depth that makes this feel like anything but a compromise. Serve them with celery sticks and a scatter of fresh parsley and they look as good as they taste.
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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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