Description
Crisp and spicy on the outside while tender and juicy on the inside, these low FODMAP Air Fryer Buffalo Chicken Wings will be a hit at your next party or game day gathering. Paleo, Whole30, low carb, lactose-free and gluten-free. Please note: This recipe contains spicy ingredients. Spicy food can be an additional symptom trigger for some people with IBS (see notes).
Ingredients
Scale
- 2 pounds chicken wings, separated into wingettes and drumettes
- 1 tablespoon garlic-infused olive oil
- 1 teaspoon sea salt
- 1/2 teaspoon pepper
- 1/4 cup + 1 tablespoon tapioca flour
- Avocado oil cooking spray (or your preferred cooking spray)
Low FODMAP Buffalo Sauce:
- 1/3 cup low FODMAP hot sauce, well shaken*
- 3 tablespoons ghee or butter
- 1/2 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 or butter, 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.
Equipment
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Instant Pot Vortex Plus 10-quart Air Fryer
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Buy Now → 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.
- Coconut aminos: if not needing Paleo/Whole30, tamari sauce or soy sauce (if not needing gluten-free) can be used instead.
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Category: Appetizer
- Method: Air Fryer
- Cuisine: American
