Gut Friendly Maple Glazed Chicken Wings

Total time1 hr 5 min

Prep time15 min

Cook time50 min

5.0

(27)

Sticky, golden, and packed with warm spice, these wings hit every craving without the ingredients that tend to wreak havoc on a sensitive gut. Coconut aminos stand in for conventional soy sauce, keeping the umami flavor while ditching the additives and fermented soy that many people find hard to tolerate. The glaze gets its body from arrowroot starch rather than cornstarch, which is a small swap that makes a real difference for anyone watching what goes into their food. Turmeric and fresh ginger show up twice — in the dry rub and the glaze — bringing both anti-inflammatory warmth and a depth of flavor that tastes far more complex than the ingredient list suggests. Roasting on a wire rack at high heat means the skin crisps up beautifully without any frying, so you get that satisfying crunch through a gentler cooking method. A squeeze of lime and a handful of fresh cilantro at the end brighten the whole dish and make it feel like something you'd order at a restaurant, not just a careful weeknight dinner.

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Ingredients

4 servings

For the wings

2 lb chicken wings, split at the joint, tips removed
1 tbsp coconut oil, melted
1 tsp fine sea salt
½ tsp ground turmeric
½ tsp ground ginger

For the glaze

¼ cup pure maple syrup
2 tbsp coconut aminos
1 tbsp apple cider vinegar
1 tsp fresh ginger, finely grated
2 cloves garlic, finely grated
¼ tsp ground turmeric
1 tsp arrowroot starch

For serving

2 tbsp fresh cilantro, roughly chopped (optional)
1 lime, cut into wedges (optional)

Instructions

1
Preheat the oven to 425°F (220°C). Set a wire rack inside a large rimmed baking sheet and lightly grease the rack with a little coconut oil.
2
Pat the chicken wings thoroughly dry with paper towels. In a large mixing bowl, toss the wings with the melted coconut oil, sea salt, turmeric, and ground ginger until evenly coated.

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