Whether or not chicken wings are gluten free is an important question for those who follow a gluten free diet. For people with celiac disease or gluten sensitivity, consuming gluten can cause a range of unpleasant and even dangerous symptoms. Knowing what foods contain gluten and what foods are naturally gluten free is key to managing these conditions.
What is Gluten?
Gluten is a general name for the proteins found in wheat, rye, and barley. It helps give elasticity to dough, allowing it to rise and keep its shape. Gluten is found in many types of flour and grains. It is also commonly used as an additive in processed foods and even non-food items like shampoo and lip balm.
For most people, consuming gluten is not a problem. However, for those with celiac disease or non-celiac gluten sensitivity, gluten triggers an abnormal immune response that damages the small intestine. This can lead to symptoms like diarrhea, abdominal pain, bloating, fatigue, and more. The only treatment for gluten-related disorders is strictly adhering to a 100% gluten free diet.
Are Chicken Wings Naturally Gluten Free?
The good news is that chicken wings are naturally gluten free. Chicken meat does not contain any gluten, making plain chicken wings an ideal gluten free food. Keep in mind that “plain” chicken wings are simply chicken wings that have been seasoned and cooked. The wings themselves do not include any breading or coating.
Chicken meat is one type of poultry that is naturally gluten free. Other poultry such as turkey, duck, and quail are also gluten free options.
So if you order plain chicken wings or prepare them at home without any coating or batter, you can be reassured that the wings themselves are 100% gluten free. Any seasonings, sauces, or sides that accompany the wings would need to be evaluated separately for gluten content.
What About Battered or Breaded Chicken Wings?
Plain chicken wings are gluten free, but many restaurants serve chicken wings with a coating or batter that does contain gluten. Common examples include:
– Chicken wings fried in a batter coating
– Chicken wings with flour or breadcrumbs baked on
– Boneless chicken wings that have been breaded before frying
These types of coated chicken wings are not gluten free because it is the added batter or breading that contains gluten, not the chicken itself. Flour, breadcrumbs, batter mixes, and other coatings often contain wheat flour or other gluten-containing grains.
So when ordering chicken wings or checking labels at the grocery store, you need to watch out for terms like:
– Breaded
– Battered
– Floured
– Crispy
– Crunchy
These descriptors usually mean the chicken has been dredged or coated in something containing gluten before cooking. Plain or uncoated chicken wings are the way to go for a gluten free diet.
What About Seasonings and Sauces on Chicken Wings?
While plain chicken wings are gluten free, the seasonings and sauces added to them may not be. Here are some things to keep in mind when choosing seasonings and sauces for gluten free chicken wings:
– Dry seasoning mixes – Some seasoning mixes contain flour, wheat starch, or other gluten sources. Read labels carefully and look for a gluten free certification. Single ingredient spices like paprika, garlic powder, salt, and pepper are safer options.
– Wet marinades and sauces – Many marinades and sauces are naturally gluten free, but some contain soy sauce, thickening agents, or other problematic ingredients. Homemade marinades and sauces are the safest choice.
– Restaurant chicken wings – Flavored wings from a restaurant, especially boneless wings tossed in sauce, may contain gluten. Ask about ingredients and preparation. Stick to plain wings with safe gluten free sauces like Buffalo, BBQ, ranch, etc.
– Shared cooking equipment – Even plain wings can be contaminated if they are fried in the same oil as breaded products. Request separate fryers at restaurants.
By choosing uncoated chicken wings and preparing them at home or ordering carefully in restaurants, you can enjoy delicious gluten free chicken wings.
Are There Any Exceptions?
There are a couple of rare exceptions where plain chicken wings may contain traces of gluten:
– Injected chicken wings – Some products are injected with marinades or broths before cooking. These injected ingredients could potentially contain gluten.
– Self-basting chicken wings – Self-basting poultry has been injected with a butter or oil solution. The solution may contain gluten-based flavorings.
– Mechanically separated chicken – Chicken meat that has been mechanically separated from the bone may come into contact with gluten from wheat flour added during processing.
Unless you see one of these labels on a package of plain chicken wings, you can assume they are gluten free. Talk to your butcher or read ingredient lists to identify any injected or self-basting products.
Can Chicken Wings Cause Gluten Cross-Contact?
Plain chicken wings are gluten free, but there is a small chance they could become contaminated with gluten through cross-contact. This could happen:
– During processing on shared equipment that also handles gluten-containing foods
– At home if cooked using shared cooking tools and surfaces
– If stored or served near gluten-containing foods
To avoid cross-contact:
– Choose chicken wings from trusted gluten free brands
– Request wings be prepared away from gluten-containing foods
– Use designated gluten free cooking tools and prep areas
– Store and serve gluten free wings separately from other foods
With proper handling and preparation, cross-contact with gluten can be avoided.
What About the Bones?
Chicken wing bones are 100% gluten free. The bones are made up of various minerals like calcium and do not contain any actual wheat or gluten proteins. You can safely eat the bones right along with the chicken meat if you want to get every last bit of flavor and texture. The bones pose no issues for a gluten free diet.
Some people may prefer to avoid eating small chicken bones for other reasons like choking hazards or personal preference. But when it comes to gluten content, chicken wing bones are A-OK. Eat the bones, don’t eat the bones, the choice is yours!
What About Allergens?
While chicken wings themselves don’t contain gluten, people following an allergen-free diet need to be careful about cross-contact with other major allergens. Chicken wings could potentially come into contact with:
- Soy – from sharing cooking equipment with soy-containing batters or sauces
- Dairy – from cooking in butter or oil solutions
- Eggs – from batter or flour dredges that contain eggs
- Shellfish – from frying in shared oil with breaded shrimp or other seafood
Be very cautious when eating chicken wings prepared outside the home. Opt for plain wings cooked without batter, breading or sauces to limit exposure to allergens. Communicate any food allergies clearly when ordering. Preparing chicken wings at home gives you the most control over limiting cross-contact.
Tips for Safely Enjoying Gluten Free Chicken Wings
Here are some tips for choosing and eating chicken wings on a gluten free diet:
– Opt for naked, plain chicken wings without any breading or batter
– Check labels carefully for coatings, flavorings, and marinades
– Use single-ingredient dry seasoning blends or make your own
– Choose homemade sauces and marinades over storebought
– Verify restaurant wings are cooked without gluten-containing ingredients
– Request plain wings be cooked in a separate fryer
– Avoid wings with labels like self-basting, injected, or mechanically separated
– Store and serve wings away from other gluten-containing foods
– Use designated gluten free prep tools and cooking equipment
Following these simple guidelines will allow you to safely enjoy delicious chicken wings gluten free. A few go-to sauce options that are typically gluten free include Buffalo, barbecue, ranch, and blue cheese dressing.
What About Boneless Chicken Wings?
Traditional chicken wings contain bones, but boneless wings are also popular. However, there are some important differences between bone-in and boneless wings when it comes to gluten content.
Boneless chicken wings are essentially just pieces of chicken breast meat. The breast meat is usually cubed, breaded or battered, then deep fried or baked.
This presents some challenges for gluten free eating:
– Boneless wings are almost always coated in something before cooking. Common coatings like flour, breadcrumbs, and fried batters contain gluten.
– The juicy breast meat absorbs a lot of the coating during cooking. It’s difficult to remove it all.
– Boneless wings are also commonly tossed in thick, gloppy sauces containing potential gluten ingredients.
– Even if you request plain boneless wings, cross-contact is likely in the deep fryer oil and cooking tools.
Your safest bet is to enjoy traditional bone-in chicken wings that haven’t been coated or battered. Make sure any sauce or seasoning is gluten free. Going boneless eliminates that naturally gluten free bone and adds risks of gluten exposure.
Are Chicken Wings Healthy?
Chicken wings can be a lean and healthy meat choice in moderation. Keep these nutrition facts in mind:
– Chicken wings provide protein, zinc, iron, magnesium, phosphorus, selenium, and B vitamins. Dark meat wings offer more fat than white breast meat.
– Most of the calories and fat in wings comes from how they’re cooked and flavored. Fried wings dipped in buttery Buffalo sauce pack a bigger calorie punch.
– Going with oven baked wings and lighter sauces helps decrease the calorie density. But flavorful roast chicken wings can still be part of a healthy diet.
– Wings have more bones than other cuts of chicken. But the edible bones provide calcium, collagen, and bone marrow.
Enjoying chicken wings in sensible portions as part of an overall balanced diet is perfectly healthy for most people. Just pay attention to preparation methods and accompaniments.
Gluten Free Chicken Wing Recipes
Chicken wings are endlessly versatile. Here are some delicious gluten free recipe ideas:
Basic Oven Baked Chicken Wings
Ingredients:
– 5 lbs chicken wings, tips removed
– 2 Tbsp olive oil
– 1 tsp salt
– 1 tsp pepper
– Additional seasonings of choice
Instructions:
1. Preheat oven to 400°F. Line a large baking sheet with foil.
2. Pat chicken wings dry and place in a large bowl. Drizzle with olive oil and season with salt, pepper, and any other seasonings. Toss to coat evenly.
3. Arrange wings on baking sheet without overcrowding.
4. Bake for 40-50 minutes, flipping wings halfway through, until skins are crisped and chicken is cooked through.
Tangy BBQ Chicken Wings
Make oven baked wings as directed above. During last 10 minutes of cook time, brush wings liberally with gluten free barbecue sauce. Finish cooking until sauce caramelizes.
Crispy Buffalo Chicken Wings
Ingredients:
– 5 lbs chicken wings, tips removed
– 1/2 cup cornstarch
– 1 tsp salt
– 1/2 tsp black pepper
– Oil for frying (canola, peanut, etc)
– 1/2 cup gluten free hot sauce
– 4 Tbsp gluten free butter, melted
Instructions:
1. Pat wings dry. Mix cornstarch, salt, and pepper and dredge wings to coat evenly.
2. Heat 1-2 inches of oil in a heavy pot or Dutch oven to 325°F. Fry wings in batches about 10-12 minutes until browned and cooked through.
3. Drain wings on a paper towel-lined sheet pan. Repeat with remaining wings.
4. Mix hot sauce and melted butter. Toss fried wings in the sauce until evenly coated. Enjoy immediately.
Jerk Chicken Wings
Make oven baked wings as directed above. During last 10 minutes of cook time, brush wings with jerk sauce marinade. Jerk sauce ingredients: 1/4 cup olive oil, 2 Tbsp lime juice, 1 Tbsp brown sugar, 2 tsp Jamaican jerk seasoning, 1 minced habanero pepper, 2 minced garlic cloves, and a couple dashes of ground allspice.
Where to Buy Gluten Free Chicken Wings
You can find gluten free chicken wings at many grocery stores, restaurants, and food delivery services. Here are some places to buy gluten free wings:
Grocery Stores
– Fresh or frozen unpacked chicken wings (confirm no coatings or marinades)
– Frozen prepared plain wings from gluten free brands like Bell & Evans
Restaurants
– Wings & Rings – offers gluten free chicken wings with Fry-Fry oil change
– Native Foods – their vegan wings are gluten free
– PizzaRev – has dairy-free and gluten-free wings
– The Peanut – gluten free wings available with dedicated fryer
Meal Delivery Kits
– Factor75 – ready-to-eat gluten free wings on the menu
– Freshly – plain gluten free chicken wings in some meal choices
– HelloFresh – recipe kits available for gluten free buffalo wings
Online Stores
– Thrive Market – plain frozen wings from gluten free brands
– Amazon – brands like Tyson Red Label gluten free wings
– Walmart – plain frozen wings eligible for grocery pickup
With so many options, you can easily find gluten free chicken wings for home cooking or eating out. Just double check labels and preparation methods wherever you buy them.
Are Chicken Wings Gluten Free? The Bottom Line
Plain chicken wings without any batter or breading are 100% gluten free. The chicken meat itself does not contain any gluten. However, many restaurants and products do coat wings in gluten-containing ingredients before cooking.
To keep your wings gluten free:
– Avoid any battered, breaded, floured, or crispy wings
– Check labels closely for coatings or fillers with wheat/gluten
– Opt for plain naked wings with gluten free sauces
– Prepare wings at home as much as possible
With the right precautions, you can safely enjoy delicious chicken wings on a gluten free diet. Plain roasted, baked, or fried chicken wings are naturally gluten free and make a great gluten free game day food. Just watch out for added coatings and thick, sticky sauces that can hide gluten.
