After multiple test batches (which Mr. Gutsy very much enjoyed devouring), I have perfected this technique for making chicken wings with crispy skin and great flavor along side oven sweet potato fries and can finally share it with you! Add your favorite sauce, a simple mixed greens salad or some other green vegetable, and you have a complete meal that will satisfy even your picky eaters.
The secret to crispy wings in the oven
This recipe combines three tricks for the ultimate in crispy skin in the oven. First, you coat the wings in baking powder, which raises the skin’s pH level and also increases the skin’s surface area slightly (to learn more about this interesting phenomenon, see this post from Serious Eats). The challenge for people who are on the Paleo autoimmune protocol (AIP) is that no commercially available baking powder is compliant since they either use corn starch or potato starch. If that applies to you, then you’ll need to mix up a batch of AIP baking powder. No need to worry… it is a easy thing to do, and a good thing to have on hand for baking recipes as well. Simply combine one part baking soda with one part starch of your choice (I use arrowroot, but tapioca would also work) and two parts cream of tartar.
Not sure where to buy these ingredients? You can use regular baking soda from your grocery store and get safe gluten-free brands of starch and cream of tartar from ShopAIP.
The second trick is to elevate the wings on a wire rack so that all sides have a chance to get crispy. This adds a little extra effort for clean up after wards, but is really worth it!
And finally, after many test batches, I realized that the crispiest skin resulted when I increased the temperature for the last 20 minutes of baking and flipped the wings once. Through trial and error, I also discovered that this amount of time and temperature adjustment allowed me to bake a pan of sweet potato fries at the same time and have them also come out relatively crispy. The pictures in this post are of fries made from white-fleshed Japanese yams, but you can make them with any variety of sweet potatoes.
What about sauce?
We have always had a mixed marriage when it comes to wing sauce! Mr. Gutsy likes his wings with crispy skin, but then tossed in copious amounts of the hottest sauce there is. Yours truly, on the other hand, has always appreciated “naked wings” and never done well with spiciness. Now that I’m mostly nightshade-free, I’m even more inclined to just go bare, but it is nice to have a little something for dipping on occasion.
So, if you are nightshade-free and want some sauce with a little bite, I recommend the “imitation mustard” from KC Natural, available at ShopAIP. I love it with my grass fed beef burgers and even stir it into tuna salad for a little extra flavor. It’s a great flavor booster to keep in the fridge and a little really does go a long way.
Notes for healing diets
If you want to make the wings low-FODMAP, skip the onion and garlic powder and just toss them with salt and the herbs. If you are following the Specific Carbohydrate Diet (SCD) or on a no-starch diet, you can make use a 1/4 teaspoon baking soda instead of the teaspoon of baking powder to help the skin get crispy. It isn’t quite as effective, but a good option if baking powder is completely off the table for you. Unfortunately, the fries will not be an option for either people who need low-FODMAP or no starch.
AIP Chicken Wings & Fries RecipePrint
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