Is there gluten free chicken wings?

Gluten free diets are becoming increasingly popular, even for those who do not have celiac disease or a gluten intolerance. With the rising popularity of gluten free diets, many restaurants are now offering gluten free menu options, including chicken wings. But can chicken wings really be made gluten free?

What is Gluten?

Gluten is a protein found in grains like wheat, barley and rye. For those with celiac disease or non-celiac gluten sensitivity, consuming gluten triggers an autoimmune reaction that damages the small intestine. This reaction causes symptoms like abdominal pain, bloating, diarrhea and fatigue.

Those following a gluten free diet must avoid all foods and products containing gluten. This includes many breads, pastas, baked goods and even beer. Thankfully, naturally gluten free foods like fruits, vegetables, lean meats, fish, beans, nuts and eggs can still be enjoyed.

Are Traditional Chicken Wings Gluten Free?

Chicken wings on their own are naturally gluten free. Chicken meat does not contain any gluten. However, traditional fried chicken wings are usually coated in flour before being fried. Flour contains gluten, which means fried chicken wings are not safe to eat for those avoiding gluten.

Most restaurants bread chicken wings in all-purpose flour or breadcrumbs that contain gluten. Any chicken wings coated or battered with flour or breadcrumbs should be avoided on a gluten free diet.

How to Make Gluten Free Chicken Wings

While fried chicken wings tossed in flour are off limits, you can still enjoy juicy gluten free chicken wings at home or at restaurants with gluten free menus. Here are some ways chicken wings can be prepared gluten free:

  • Use cornstarch – Coat raw wings in cornstarch instead of flour before baking or frying.
  • Bread with gluten free flour – Gluten free flours like rice, tapioca, coconut or almond flour can be used to coat the wings.
  • Bake naked – Chicken wings can be baked plain without any coating.
  • Use gluten free breadcrumbs – Roll wings in gluten free breadcrumbs or panko.
  • Air fry – An air fryer allows you to make crispy wings without any added breading.
  • Sauce – Toss cooked gluten free wings in your favorite gluten free sauce.

Gluten Free Chicken Wing Recipes

Here are some delicious gluten free chicken wing recipes to try:

Baked Buffalo Wings

This classic buffalo wing recipe uses gluten free cornstarch instead of flour to coat the wings before baking until crispy. The wings are then tossed in a tangy buffalo sauce.

Coconut Curry Chicken Wings

These unique wings are coated in shredded coconut, almond flour and spices before baking. They are then glazed with a flavorful Thai red curry coconut sauce.

Lemon Pepper Chicken Wings

Lemon pepper gives these baked naked wings a zesty citrus flavor. Serve them with celery and your favorite gluten free dip.

Honey Barbecue Chicken Wings

Crisp wings in the air fryer then coat in an easy homemade honey barbecue sauce. They taste like wings from a restaurant without the gluten.

Jalapeño Popper Stuffed Chicken Wings

Take wings to the next level by stuffing them with a cheesy jalapeño filling. Panko breadcrumbs keep the filling contained while baking.

Are Restaurant Chicken Wings Gluten Free?

Those following a strict gluten free diet need to use caution when ordering chicken wings at a restaurant. While the chicken itself may be gluten free, restaurants often coat wings in flour, breadcrumbs or batter containing gluten before frying or baking.

Some tips for getting gluten free wings when eating out:

  • Check the menu – Many restaurants now label gluten free options or have a separate gluten free menu.
  • Ask about prep – Inquire about how the chicken wings are prepared and coated. Request them to be made without flour, breading or breadcrumbs.
  • Sauces – Make sure all sauces and dipping sauces provided are gluten free. Ask for sauces to be served on the side.
  • Avoid sharing fryer – Wings should not be fried in the same oil as breaded foods due to cross contamination.
  • Check labels – If the restaurant uses a pre-made brand of sauce or seasoning, check that it is labeled gluten free.

Gluten Free Chicken Wing Chains

Here are some popular chain restaurants that offer gluten free chicken wings on the menu:

  • Buffalo Wild Wings – Can be grilled or fried in dedicated fryer.
  • Wingstop – Naked wings available.
  • Applebees – Naked bone-in or boneless wings.
  • Chili’s Grill & Bar – Has gluten free menu with fried or grilled wings.
  • The Twisted Olive – Offers breaded gluten free boneless wings.
  • Wild Wing Cafe – Gluten free fried boneless wings.

Are Boneless Wings Gluten Free?

Boneless wings offer another gluten free option when dining out. However, you still need to check how they are prepared. True boneless wings are made from whole muscle chicken breast that is minced or chopped up. But some restaurants use a processed boneless “wyngz” product that can contain gluten as a binding agent.

Breading is also a concern with boneless wings. Many restaurants coat chopped boneless wings in flour or batter before frying or baking. Be sure to ask for baked or grilled boneless wings with no breading to get a gluten free option.

Gluten Free Dipping Sauces

Gluten free chicken wings would not be complete without a delicious sauce for dipping. Here are some gluten free sauces and dipping options:

  • Ranch dressing
  • Blue cheese dressing
  • Hot sauce
  • Barbecue sauce
  • Honey mustard
  • Sweet chili sauce
  • Teriyaki sauce
  • Melted butter
  • Guacamole
  • Salsa

Make sure all sauces, dressings and condiments are labeled gluten free before using. Also avoid thickened sauces as they may contain wheat flour. Stick to basic sauces made with gluten free ingredients.

Gluten Free Flours for Breadings

Using gluten free alternative flours is a great way to get crispy breaded wings without the gluten. Here are some options:

Gluten Free Flour Benefits
Rice Flour Provides crunch with mild flavor
Cornstarch Crispy coating; budget friendly
Tapioca Flour Sticks well for adhesion; chewy texture
Almond Flour Nutty flavor; protein; moisture retention
Coconut Flour absorbs liquid well; crispy

You can use one gluten free flour on its own or combine a few for different textures and flavors. Adding seasonings like garlic powder, paprika or cayenne can give your flour coating even more flavor.

Are Chicken Wing Sauces Gluten Free?

Many popular chicken wing sauces and seasoning rubs are gluten free. However, a few flavors do contain gluten so it is important to read labels carefully. Here are some of the most common chicken wing sauces and their gluten free status:

Sauce Flavor Gluten Free?
Hot sauce Yes
BBQ sauce Sometimes (check labels)
Ranch dressing Usually
Honey mustard Sometimes
Teriyaki Sometimes (many contain soy sauce)
Buffalo Yes
Lemon pepper Yes
Cajun seasoning Sometimes (check for wheat flour)

The best way to be sure your sauce is gluten free is to make it yourself from scratch using basic gluten free ingredients. But there are many brands of prepared sauces that are labeled gluten free. Reading the ingredients and nutrition labels is key.

Gluten Free Chicken Wing Side Dishes

Chicken wings alone do not make a complete meal. To round out your gluten free wings, serve them alongside these tasty side dishes:

  • Celery sticks with ranch or blue cheese dip
  • Carrot sticks
  • Cucumber slices
  • Gluten free fries
  • Coleslaw
  • Potato salad
  • Fresh fruit salad
  • Corn on the cob
  • Corn bread
  • Rice
  • Baked beans

Having a few different dips and vegetable sides makes for a fun gluten free wing bar for game day or parties. Rice, corn bread and beans can round out the meal.

Are Chicken Wing Marinades Gluten Free?

Chicken wings can be marinated before cooking to add bold flavor. Many classic wing marinades are naturally gluten free. Try marinating wings in:

  • Apple cider vinegar
  • Soy sauce
  • Lemon juice
  • Hot sauce
  • Teriyaki sauce
  • White wine vinegar
  • Barbecue sauce
  • Italina dressing
  • Ranch dressing

Be aware that some packaged Italian dressings, teriyaki and barbecue sauces may contain gluten. Make your own marinade or read labels to find a gluten free brand. Aim for simple marinades based on gluten free acidic ingredients like vinegar paired with herbs.

Gluten Free Chicken Wing Marinade Recipes

Lemon Garlic Marinade

The bright flavors of lemon juice, garlic, oregano and olive oil give a zesty Greek marinade.

Jamaican Jerk Seasoning

Spike wings with the tropical heat of allspice, habanero, brown sugar, lime and garlic.

Cajun Marinade

A Louisiana-style marinade with the kick of cayenne, paprika, black pepper and celery seed.

Hoisin Sauce Marinade

For Asian flavors, marinate wings in a combination of garlic, hoisin sauce, rice vinegar and sesame oil.

Conclusion

Chicken wings make a tasty gluten free meal or appetizer with so many flavor possibilities. Look for plain unbreaded wings cooked without flour when dining out and having wings delivered. At home, coat wings in corn or gluten free flours before baking, frying or air frying until crispy. Then toss cooked wings in your favorite gluten free sauce or seasoning. With the right prep and ingredients, you can still enjoy finger lickin’ gluten free chicken wings.

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