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These baked bbq wings are completely AIP compliant, Paleo and Low-Carb. They’re simple to make and are the perfect game day food!
Who doesn’t love chicken wings?
Pre-AIP (and kids), Danny and I used to go out quite often to the pub for wings. Wings and draught beer. My fave was hickory smoked bbq wings. Honestly, my mouth waters just thinking about it!
Fast forward to our lives today, three kids, and a life with dietary restrictions. Our trips to the pub now are non existent.
But that’s ok, because these baked bbq chicken wings really do satisfy the pub wing craving I get quite often.
The boys and I are excited for game day. My boys love sports, and although football isn’t on in our house all season, they always watch the Super Bowl. I plan to make these on game day, along with some other AIP snacks, because let’s be real, I’m just there for the food!
What you need to make these BBQ Baked Wings
In my last post I shared the BBQ sauce which I use for these wings. It reminds me so much of the sauce used on those hickory smoked bbq wings I used to love! But this one is nightshade free and made with ingredients that are completely AIP compliant. I’m kind of obsessed with it, really. And I can’t believe its taken me so long to make a bbq sauce I can eat.
However, you can use any bbq sauce in this recipe. Although I haven’t tried it, KC Naturals makes AIP compliant bbq sauces you can conveniently buy. But honestly, don’t be scared to make your own – so much easier than I imagined it would be!
Serving these to non-AIP peeps? Mix in some hot sauce into the BBQ Sauce to spice it up.
Sheet Pan with Wire Rack
You can make these wings on a sheet pan lined with parchment paper, but I prefer to use a sheet pan with a fitted wire rack. We use this set-up all the time – I like it for drumsticks, ribs, and baking bacon in the oven! This sheet pan and wire rack is the one we use – I especially like that the rack is stainless steel and not coated with non-stick (ie. toxic) coating.
Want an easy clean up? Line the pan with foil or parchment paper before placing the wire rack on top!
AIP Baking Powder (Optional)
So this is totally optional and I often skip this step if I’m short on time. But it will help make the wings crispy. Now, since regular baking powder contains cornstarch, I prefer to make my own with a simple mixture of baking soda, cream of tartar, and arrowroot starch!
Yield: 5 servings
Baked BBQ Wings (AIP/Paleo/Low-Carb)
- 2.5 lbs chicken wings
- 2 tsp cream of tartar
- 1 tsp baking soda
- 1 teaspoon arrowroot starch
- 1/2 cup bbq sauce
- Preheat oven to 400.
- Line a large baking sheet pan with foil then place wire rack on top. Set aside.
- Pat wings dry with paper towel and place in a large ziploc bag.
- Mix together cream of tartar, baking soda, and arrowroot starch and add to ziploc bag. Shake it up until wings are coated.
- Place wings on the baking tray and bake for 60 minutes.
- Add wings and bbq sauce to a large bowl and toss to coat then place wings back on baking tray and bake for another 5-10 minutes.
- Serve with extra sauce if you like them saucy.