AIP Friendly Garlic-Rosemary Chicken Wings
Crispy, golden chicken wings are one of those crowd-pleasing dishes that can feel off-limits when you're navigating a strict elimination protocol — but this recipe proves otherwise. Every ingredient here, from the fragrant rosemary and fresh thyme to the turmeric, ginger, and apple cider vinegar, fits cleanly within autoimmune protocol guidelines, with no nightshades, grains, or seed-based spices in sight. The marinade does serious flavor work, coating each wing in herby, garlicky goodness with a bright hit of lemon juice before the oven even turns on. Roasting on a wire rack at a high heat is the move for getting that deep golden, shatteringly crisp skin without any breading or coatings. A 30-minute marinade is the minimum, but if you have time to let them sit longer, the flavor only gets better. Serves four, and they disappear fast — so you may want to double the batch.
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Learn more →Ingredients
4 servings
- 2 lb chicken wings, split into flats and drumettes, tips removed
- 3 tbsp olive oil
- 4 cloves garlic, minced
- 2 tbsp fresh rosemary, finely chopped
- 1 tbsp fresh thyme leaves
- 1 tsp fine sea salt
- ½ tsp ground turmeric
- ¼ tsp ground ginger
- 1 tbsp apple cider vinegar
- 1 tbsp fresh lemon juice
For serving
- 2 tbsp fresh parsley, roughly chopped (optional)
- lemon wedges, for serving (optional)
Instructions
- 1
Pat the chicken wings thoroughly dry with paper towels, then place them in a large mixing bowl.
- 2
Add the olive oil, garlic, rosemary, thyme, salt, turmeric, ginger, apple cider vinegar, and lemon juice to the bowl. Toss until every wing is evenly coated. Cover and refrigerate for at least 30 minutes.
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