Spice up your next party with these low FODMAP Air Fryer Buffalo Chicken Wings! The air fryer easily makes these buffalo chicken wings crispy on the outside while being juicy and tender on the inside. Slathered in a simple, spicy, low FODMAP buffalo sauce, and dipped them in cooling, homemade low FODMAP ranch dressing, these mouthwatering buffalo wings will be a hit at your next game day gathering. In addition to being low FODMAP and majorly delicious, these air fryer buffalo chicken wings are Paleo, Whole30, low carb, lactose-free, and gluten-free.
*Spicy food warning: This recipe contains spicy ingredients. Spicy food can be an additional symptom trigger for some people with IBS.
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Low FODMAP Buffalo Chicken Wings in the Air Fryer
If you've been reading my blog for awhile, you know full well that the air fryer is one of my favorite kitchen gadgets. It keeps me from having to turn on my oven or deep fry anything and is just so easy to use.
If you've never tried chicken wings in the air fryer - I'm telling you - you're missing out! They come out so crispy on the outside while being perfectly juicy and tender on the inside.
My Favorite Recipes include the word "Buffalo"
My buffalo chicken salad recipe adapted for the air fryer and low FODMAP made me a huge fan of any food containing the word "buffalo" in its title. Last year, I developed a low FODMAP buffalo chicken chili recipe for the Instant Pot or slow cooker, which combines the deliciousness of low FODMAP Chili con Canada with buffalo chicken and will blow your mind. These low FODMAP buffalo chicken wings are simply a continuation of that "buffalo love" that results in seriously delicious food.
Low FODMAP Spicy Food Warning
According to Monash University, the leading experts on FODMAP research, spicy food can be a trigger for some people with IBS. I personally don't have a problem consuming spicy foods, but everyone is different. Also, this recipe also contains ingredients that are high in fat. According to Monash University's Low FODMAP Diet App, fat affects gut motility and may be an additional IBS trigger. Talk to your doctor or dietitian before making this recipe with concerns about how your body might react.
Necessary Equipment
The equipment I use to make these low FODMAP Buffalo Chicken Wings in the air fryer include:
- Air Fryer (I use this one, which is 3.7 quarts. If you're thinking of buying an air fryer, I recommend getting a larger one so you can cook the wings and other recipes all in one batch.)
- Paper towels
- Large bowls x 2
- Small bowl
- Measuring spoons and cups
- Tongs
- Large plate
- Small sauce pan
- Whisk(s)
- Small measuring cup or bowl
- Serving bowl or platter
Low FODMAP Air Fryer Buffalo Chicken Wings: Ingredients & Success Tips
Chicken Wings
For this low FODMAP Air Fryer Buffalo chicken wings recipe, I use chicken wings separated into wingettes and drumettes and not full wings. Most stores that sell chicken wings will sell them separated this way. Separated wings cook more evenly and fit way better into the air fryer.
To start, I preheat my air fryer to 400°F for 10 minutes. If you're using the Instant Pot Duo Crisp Air Fryer, you can skip this preheating step as the Duo Crisp will do it's own preheat before the cooking time starts.
Then, I dry the wings with paper towels and place them in a large bowl. I add garlic-infused olive oil to the bowl and toss with my hands to coat the wings in oil. You can also use tongs to do this, but it takes more time. Then, I add the salt and pepper to the bowl and toss them again to evenly coat them in seasoning.
Tapioca Flour (a.k.a. tapioca starch)
Once the wings are coated in oil and seasoning, I add ¼ cup + 1 tablespoon of tapioca flour to a small bowl and dredge each wing in the flour. Tapioca flour has been tested by Monash University for FODMAPs and is considered low FODMAP in quantities of up to ⅔ cup per serving.
The flour helps to soak up the buffalo sauce so that it stays on the wing. It also makes the wing a bit more crispy.
I purchase tapioca flour at a local health food store (Nature's Fare if you're in BC), but it can be purchased in some mainstream grocery stores as well as on Amazon.
Cooking Spray
Before adding the wings to the air fryer pan, I spray the pan with cooking spray. I use avocado oil cooking spray as I feel it has the best flavor as well as contains no harmful additives, but any cooking spray should work to grease the pan.
Once sprayed, I add the wings to the air fryer pan in a single layer, leaving a little bit of space between each wing the best I can. I air fry the wings for 20 minutes total, flipping the wings with tongs after 10 minutes.
Once the wings are done cooking, I check the internal temperature of the thickest wing using an instant read thermometer. Chicken must have an internal temperature of 165°F to be safely consumed. The wings should be far above that by the time you remove them from the air fryer, but it's always good to check to be sure.
Low FODMAP Buffalo Sauce
To make the low FODMAP buffalo sauce, I whisk together the following ingredients in a small saucepan:
- Low FODMAP hot sauce - I use and love Louisiana Hot Sauce, which I would consider "Medium" on the spicy scale. If you can't find that or prefer something spicier, Tabasco Original Hot Sauce is also low FODMAP. If you would like more info on low FODMAP hot sauce, see my Low FODMAP Air Fryer Buffalo Chicken Tenders Salad post. Shake the sauce well before opening the bottle as the spicy stuff tends to settle at the bottom.
- Ghee - also known as clarified butter, which is essentially butter with the milk solids taken out, making it lactose-free. You can also use regular butter as it's still a low FODMAP serving if you don't require Paleo/Whole30.
- Coconut aminos - this is a Paleo/Whole30 compliant soy sauce substitute that's essentially made from coconut sap. You can also use tamari (which is gluten-free but not Paleo or Whole30 compliant) or actual soy sauce if you don't require gluten-free or Paleo/Whole30.
I set the saucepan over medium heat on the stovetop and simmer until it just starts to boil, whisking frequently. Meanwhile, I whisk together 1 teaspoon of tapioca flour with 1 teaspoon of cold water to make a slurry. Using a small measuring cup and a fork works well for this. Then, while whisking the sauce in the pan constantly, I slowly pour the slurry into the pot, and allow it to cook while whisking the mixture for 30-seconds to one minute. I usually cook and whisk until the ghee is no longer separated from the sauce.
Toss Low FODMAP Wings in Sauce and Serve
Once the sauce is ready, I pour it over the wings and toss the wings with tongs to coat them in sauce. Then, I serve the wings dipped in low FODMAP homemade ranch dressing. I typically only use 1-2 tablespoons of almond milk in the dressing to keep it more dip-like - you can use more or less depending on how thick you'd like it. I also have a low FODMAP blue cheese dressing recipe in the works that will be included in my upcoming e-book, which will be free to my subscribers for a limited time. Subscribe to receive a free copy of the e-book once it's available (most likely in the New Year)!
Low FODMAP Air Fryer Buffalo Chicken Wings (Paleo, Whole30, Low Carb)
Equipment
- Small measuring cup or bowl
Ingredients
- 2 pounds chicken wings, separated into wingettes and drumettes
- 1 tablespoon garlic-infused olive oil
- 1 teaspoon sea salt
- ½ teaspoon pepper
- ¼ cup + 1 tablespoon tapioca flour
- Avocado oil cooking spray
Low FODMAP Buffalo Sauce:
- ⅓ cup low FODMAP hot sauce, well shaken*
- 3 tablespoons ghee
- ½ tablespoon coconut aminos
- 1 teaspoon tapioca flour
- 1 teaspoon cold water
Dipping Sauce:
- A half batch of my homemade Low Fodmap Ranch Dressing, or your preferred dipping sauce
Instructions
- Preheat. Preheat air fryer to 400°F for 10 minutes.
- Dry and season wings. While the air fryer preheats, dry wing drumettes with paper towels and place in a large bowl. Add garlic-infused olive oil to the bowl and toss with your hands or tongs to coat. Add salt and pepper to the bowl and toss again to coat in seasoning.
- Dredge in flour. Add ¼ cup + 1 tablespoon of tapioca flour to a separate small bowl. Dredge wings evenly in flour and place on a large plate.
- Air fry wings. Once air fryer is preheated, spray pan with cooking spray. Add wings in one layer, leaving a little space between each wing. Depending on the size of your air fryer, you may need to cook the wings in two batches (see notes). Air fry for 20 minutes, flipping the wings with tongs halfway through. Some minor sticking may occur, and if that happens, gently nudge the wing from the side until it releases from the pan; pulling straight up on the wing with the tongs may result in the skin ripping.
- Make low FODMAP Buffalo Sauce. Meanwhile, place a small saucepan on the stove top on medium heat. Add low FODMAP hot sauce, ghee, and coconut aminos and whisk to combine. Heat over medium heat until liquid just starts to boil, whisking frequently. In a small measuring cup or bowl, whisk together 1 teaspoon of tapioca flour with 1 teaspoon of cold water to make a slurry. While whisking the buffalo sauce constantly, slowly add slurry and continue whisking until sauce thickens, about 30 seconds to 1 minute. Remove sauce from heat.
- Check temperature. Once the wings are done cooking, using an instant read thermometer, check the internal temperature of the largest drumette. Chicken must be 165°F to be safely consumed.
- Coat wings and serve. Add wings to a large bowl. Pour sauce over wings and toss to coat. Put wings on a serving bowl or platter and serve dipped in homemade low FODMAP ranch dressing.
Notes
- Spicy food warning: According to Monash University, spicy food can be an IBS trigger for some people. This recipe also contains ingredients high in fat, which can be an additional IBS trigger. Talk to your doctor or dietitian before making this recipe with concerns about how your body might react.
- Low FODMAP hot sauce: I use and love Louisiana Hot Sauce, which I consider medium on the spice level. Tabasco Original Hot Sauce is also low FODMAP, but much spicier.
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