Read on for a tasty gluten free chicken wings recipe featuring almond meal and seasoning.
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The Trouble Finding Gluten Free Chicken Wings
I have searched high and low and have yet to find good quality prepared gluten free wings. Most times they will be breaded with wheat, or they will be loaded with a ton of sugar and other sweeteners. Other times they will have a ton of processed ingredients that I cannot pronounce and need to Google to find out what they actually are.
So I started looking at different chicken gluten free, dairy free recipes and also found a lot of them contained too much sugar for my taste. I understand wanting something sweet but sometimes it is overkill. That’s why in this recipe I have crafted more of a savory flavor.
Are Any Chicken Wings Gluten-Free?
Beware of certain products like gluten free chicken tenders or gluten free chicken nuggets
Yes, raw unbreaded, chicken wings are gluten-free. The way you can tell this if you flip over the package to where the food label is listed. There should only be one ingredient listed chicken.
Most times plain raw chicken will not have any additional ingredients but be sure to double-check the label to make sure you don’t get glutened by mistake.
Chicken wings come as raw and sometimes they come frozen. Frozen foods tend to have preservatives in them so you see additives. It could have some gluten so be sure to stick with raw plain chicken wings.
Where to Find Gluten free Chicken Wings
Wondering where to get gluten free friendly chicken wings? You can usually find raw chicken wings in the meat department of your grocery store. If you don’t see them in the meat section maybe head over to the meat counter and ask if they are hiding them back there.
Do you hate going to the food store or you have searched and cannot find raw chicken wings? Don’t fret! With today’s modern conveniences you don’t even have to leave your house. You can shop online at home with Instacart to see if they carry chicken wings. Otherwise can definitely get raw chicken wings from Butcher Box or US Wellness Meats delivered right to your door.
Why I Used Almond Meal to Coat the Wings
I found that even with gluten free varieties many chicken wing recipes would contain sauces that are heavy in sweeteners like brown sugar. I try to limit these in my diet so I decided to create a tasty recipe without any salt or sugar.
Some gluten free battered chicken products also may use non-gluten grains. For most people, this is not a problem but I was having bad reactions to them. So I decided to try a non-grain type of breading.
After looking into different options for these gluten-free chicken wings I decided to go with almond flour or meal. I also like using almond flour and almond meal because it provides some essential nutrients including:
Almond Meal Verse Almond Flour
You will find both almond flour and almond meal in the store. Almond meal is made from unpeeled almonds and contains some skin. Blanched almonds are used to make almond flour. I’ve made this recipe with both meal and flour. I have found the consistency is the same with each.
Ingredients Found in Gluten-Free Chicken Wings
You’ll love how easy this recipe is to make. It contains just 6 ingredients:
- Almond meal
- Raw chicken wings
- Almond flour
- Garlic powder
- Italian seasoning
If you have an issue with almonds you can also try to use gluten-free breadcrumbs or a gluten-free type of flour.
The eggs help the coating stick to the chicken. If you have any egg sensitivities you can substitute a chia egg. Just double the recipe to get the equivalent of two eggs.
Why You Should Bake or Air Fry Your Chicken wings
Most times when you get wings out, it will consist of gluten free fried chicken. The problem is with the oils that are used to fry foods. They are not the most nutritious thing to be eating. That is why I usually recommend having baked chicken wings instead.
Crispy chicken wings can still be achieved when baked in the oven. Alternatively, you can also use the air fryer. You just need to alter the time and temperature. Typically, chicken cooked in the air fryer takes about 10 to 15 minutes at 350°F.
Usually, you want to cook the chicken for 5 to 8 minutes. Turn it over and cook for another 5 to 8 minutes. This ensures both sides get crisp. Also, check the temperature of the chicken to know if it is fully cooked. The temperature should be 165 degrees Fahrenheit.
How to Make Gluten Free Chicken Wings
If you’re wondering how to cook gluten free chicken wings here is a breakdown of how to make this gluten free, dairy free chicken recipe.
Preheat the Oven
First, you want to preheat the oven to 400 degrees Fahrenheit. Then take a large rimmed baking sheet. One recommendation for rimmed baking sheets is the aluminum half-sheet pans. They are about 13 x 18 inches. This baking sheet enhances crispiness.
Then line the baking sheets with parchment paper. I like using parchment paper because it makes for an easy clean-up. If you don’t have parchment paper you need to great the pan to prevent it from sticking to the sheet.
Make the Gluten Free Chicken Wing Breading
Place the sheet pan aside and then start to work on the breading mixture. Crack the eggs in a medium bowl and mix. If you don’t like eggs or have a sensitivity to them you can use a chia egg as a replacement. One chia egg equals one real egg. Once the eggs are mixed well set aside.
Now, mix the chicken wing coating. In a large bowl add the almond flour, garlic powder, Italian seasoning, mix well, and set aside.
Take a large place and place another sheet of parchment paper on top. I like to do this for easy clean-up. Alternatively, you can just place the ingredients on the plate.
Coat the Chicken Wings
Measure out 2 cups of the almond flour mixture and pour onto the parchment paper. Take a chicken wing and first dip it into the egg batter. Then place the wing into the flour mixture and roll around so it’s well coated. Put the coated wing on the lined baking sheet. Repeat until all the wings are covered with coating.
Now it’s time to bake them in the oven! Cook for about 15 to 18 minutes and then flip them over to the other side to get an even crisp. Cook for an additional 15 to 18 minutes or until they are golden brown. Let cool for 10 minutes and serve with your favorite dips and sauces.
Tips to Make Your Gluten Free Chicken Wings Great
When making gluten free recipes, chicken may look cooked but it could still be raw. Be sure your wings are cooked to at least 165°F. It is a good idea to get a meat thermometer. The digital instant-read ones are pretty easy for you to read.
I have the All-Clad Instant Read Digital Thermometer from Willams & Sonoma and love how easy it is to use. You just stick it in the thickest piece of meat and check the temp. You can also look for a highly rated thermometer on Amazon.
Another tip to make your wings great is to pat them dry before placing in the egg mixture. This can ensure less water. It will give it a crisper taste. You can use paper towels or pat them dry with a kitchen towel.
Sauces and Other Additions You Can Add to this Recipe
These wings taste great on their own or you can add some dips. I would use a low sugar BBQ sauce like Primal Kitchen.
If you are a fan of the cheesy, you can also add in a sprinkle of parmesan before baking to turn them into gluten free chicken parmesan wings.
Gluten free buffalo wings are also a popular choice to cook. If you want to make these all you need to do is top them with buffalo sauce after baking. Presto, you will have crispy baked buffalo wings.
Be careful with the sauce you choose. If you’re worried about gluten make your own homemade buffalo sauce or you can look for one that is certified gluten free.
What To Do With Leftover Gluten Free Chicken Wings
Gluten free wings that are leftover should be stored in a sealable container and placed in the refrigerator or freezer. They are good for up to 4 days in the fridge and can last for six months in the freezer.
Before eating them let them warm to room temperature. To get a crispy taste be sure to reheat them in the oven or air fryer. When cooking in the oven, heat to 350 degrees Fahrenheit and cook for about 10 to 20 minutes. When reheating in the air fryer use the chicken setting and cook for about 10 minutes. Use a meat thermometer to check the wings are fully cooked.
Equipment Used in This Recipe
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Gluten-Free Chicken Wings
- 12 chicken wings
- 2 medium eggs
- 2 cup almond meal or almond flour
- 1 tsp garlic powder
- 1 tsp Italian seasoning
- Pre-heat oven to 400 degrees Fahrenheit.
- Take a rimmed baking sheet and set aside.
- Crack the eggs into a medium mixing bowl, mix until blended, and set aside.
- In a large bowl place almond flour, garlic, Italian seasoning, mix well, and set aside.
- Take a chicken wing and dip it into the egg mixture, then place it into the almond meal mixture until it is well coated.
- Place the almond meal coated wing on the baking sheet.
- Repeat until all chicken wings are breaded and placed on the baking sheet.
- Put the baking sheet into the oven and cook for 15 to 18 minutes. Then turn over and cook for another 15 to 18 minutes or until golden brown. Be sure to check the temperature with a thermometer to make sure they are cooked to at least 165°F.
- Let the wings cool for 10 minutes and serve.
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