Appetizers Chicken Recipes

Sweet & Sour Chicken Wings (AIP)

Sweet and Sour Chicken Wings

Carob syrup is the secret ingredient to these sticky sweet and sour chicken wings. Wings like these are an easy concept, but a challenge to execute at home without a deep fryer and an even bigger challenge if you are operating within the confines of a soy-free and sugar-restricted diet like the Autoimmune Protocol (AIP).

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Carob syrup

Never heard of carob syrup? You aren’t alone! It’s a  new-to-me ingredient from our friends “down under” that you wouldn’t expect to use in a savory dish, but on wings it offers some flavor complexity along with the sweetness and a visually appealing browning in the oven that you’d normally get from sugar and soy sauce. If you can get your hands on some of this stuff, do yourself a favor and grab it! I don’t think this will be last you see of this ingredient on these pages in the coming months!

If you can’t find it or order it where you live, then you can use an equal amount of blackstrap molasses in this recipe. The flavor won’t be the same, but you’ll get a similar subtle sweetness and browning when you bake them.

Or, if you have access to the carob pods themselves, you can apparently make your own carob syrup!

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AIP Sweet & Sour Chicken Wings Recipe

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Sweet and Sour Chicken Wings

Sweet & Sour Chicken Wings (AIP)

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  • Author: Jaime Hartman
  • Total Time: 3 hours 40 mins
  • Yield: 4 servings 1x


Carob syrup is the secret ingredient for sweetness, richness, and the visually appealing browning of these baked chicken wings. Lime juice and zest provides the sour.


  • 2 pounds chicken wings
  • finely grated zest from 2 limes
  • 1/3 cup freshly squeezed lime juice (about 4 limes)
  • 2 garlic cloves, smashed
  • 2 tablespoons carob syrup or blackstrap molasses
  • 1/2 teaspoon salt
  • 1 green onion, green part only, thinly sliced


  1. If wings are whole, cut apart the segments so you have separate flats and drumettes. Reserve the wing tips for broth making.
  2. Combine lime zest, lime juice, smashed garlic cloves, carob syrup or molasses, and salt in a bowl with a lid or a large zip lock bag. Add chicken wings and distribute liquid evenly.
  3. Allow to marinate in refrigerator for at least 3 hours or overnight.
  4. When ready to bake, preheat oven to 450° F. Place a wire rack on top of a full size baking sheet.
  5. Remove wings from marinade and reserve the liquid for step 7 and 8.
  6. Spread wings in an even layer on the rack and then place in oven and bake for 15 minutes.
  7. Remove from oven and use tongs to carefully flip each wing. Use a washable brush to baste each wing with some of the marinade mixture and return to the oven for 15 minutes.
  8. Remove from oven and flip one more time. Baste the other side with more of the marinade, discarding any left after this. Return to the oven for 10 more minutes.
  9. Transfer wings to a serving platter and garnish with green onion sprinkled over top.
  • Prep Time: 3 hours
  • Cook Time: 40 mins
  • Category: Appetizer

Looking for more AIP-friendly party food recipes? Check these out…

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Sweet & Sour Chicken Wings (AIP)

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