AIP Friendly Sea Salt Chicken Wings
Crispy, golden chicken wings that actually work within a strict elimination framework can feel like a unicorn — but this oven-roasted version delivers exactly that. The secret is patting the wings completely dry before they hit the wire rack, then giving each piece enough space to roast rather than steam. A simple coating of olive oil, sea salt, garlic powder, turmeric, and dried thyme does all the heavy lifting, building real depth of flavor without any nightshades, grains, or seed-based spices that could derail your protocol. Turmeric adds a warm, earthy note and a gorgeous color that makes these look far more complicated than they are. Roasting at a high heat on a wire rack means the skin crisps up beautifully from every angle, no deep fryer required. A squeeze of lemon and a scatter of fresh parsley at the end brighten everything up and make the platter look genuinely impressive. This recipe serves four, so it's just as at home on a weeknight dinner table as it is at a casual gathering where you'd rather not explain your dietary needs to anyone.
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Learn more →Ingredients
4 servings
- 2 lb chicken wings, split into flats and drumettes, tips removed
- 2 tbsp olive oil
- 1 tsp sea salt
- ½ tsp garlic powder
- ½ tsp ground turmeric
- ½ tsp dried thyme
For serving
- 1 tbsp fresh parsley, finely chopped (optional)
- 1 lemon, cut into wedges (optional)
Instructions
- 1
Preheat the oven to 425°F (220°C). Set a wire rack inside a large baking sheet and pat the chicken wings thoroughly dry with paper towels — the drier the surface, the crisper the skin.
- 2
In a large mixing bowl, toss the wings with the olive oil, sea salt, garlic powder, turmeric, and dried thyme until every piece is evenly coated.
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