Allergen Friendly Chicken Wings

With Matthew away at Camp Muskoka and Michael in the middle of exams, I thought I would surprise him with one of his favourite dishes…

Allergen Friendly Chicken Wings!

allergen friendly chicken wings in a bowl with Frank's Hot Sauce on the sideAndy is usually in charge of making the ‘wings’. He usually just ‘wings’ the recipe…lol. However, the last couple of times I have taken over the role of ‘wing maker’ and have created a recipe from his ‘bits and bats’ of ‘this and that’.

The boys of the house think it is a winner! Note the bottle of Frank’s Hot Sauce on the side…Andy likes his extra spicy!

Allergen Friendly Chicken Wings

allergen friendly chicken wings with Tofutti based dipping sauce

4 lbs of chicken wings and drumsticks
4 tbsp unbleached all-purpose flour (or GF brand of your choice)

Barbecue Sauce for Wings

8 tbsp honey
8 tbsp ketchup
4 tbsp Frank’s Hot Sauce
4 tbsp low sodium Soy Sauce

Combine all the above ingredients in a large bowl.

Cover two baking trays with foil or parchment paper.
Pat dry chicken wings with paper towel and place in a large bowl.
Sprinkle with flour and toss to coat. (I usually dredge half the wings at a time)
Spread wings on the foil lined trays.

chicken wings dredged in flour and spread out on two baking trays

Bake at 420 F for 15 minutes, turn and rotate pans and bake a further 15 minutes.

chicken wings baked for 30 minutes, turning after 15 minutesPlace half the wings in the sauce and turn to coat. Clean off the tray of any oil and then replace sauced wings to the tray. Repeat with second tray of wings.

chicken wings with sauce back on baking trays for second bakingTurn heat up to 450 F and bake for 10 minutes.
Remove wings from oven. Baste with sauce, turn wings over and baste again.
At this point, I put all the wings on one tray and return to the oven for a further 5-10 minutes. (only put on one tray if your tray will hold them all otherwise, rotate the trays)

allergen friendly wings baked with sauce

Dairy Free Dipping Sauce

I didn’t actually measure the ingredients for the dipping sauce. I tried to put together a dip that would resemble the Ranch Dressing that Andy was dipping his wings in. The measurements are approximate.

1/4 cup of Tofutti Sour Supreme
1/2-3/4 tsp of Italian Seasoning and Dried Oregano
1 clove garlic, minced
a crack of fresh black pepper and sea salt

Combine all ingredients and taste to adjust to your liking. 


allergen friendly chicken wings with Tofutti based dipping sauce

Tip 1: Michael enjoyed a few of the Allergen Friendly Chicken Wings for lunch along with a toasted Sub Bun with extra virgin olive oil, Daiya Mozzarella Style Shreds and ham. He made this himself…pretty impressive!

toasted sub bun with ham and daiya mozzerella style shreds

Tip 2: A Dill Dipping Sauce for the Allergy Friendly Chicken Wings would be tasty. The possibilities are endless.

Tip 2: Great reheated the next day for lunch, dinner or a snack or freeze for a quick an easy dinner.

P.S. Day 3 on the Cross-Contamination Series will continue on Monday.

Question: Do you have a favourite allergen friendly sauce for your Allergen Friendly Chicken Wings? What types of Allergen Friendly Dipping Sauces does your family like?


14 thoughts on “Allergen Friendly Chicken Wings

  1. All of your recipes look so simple and tasty Susan! I think all of my boys would love this one 🙂 It’s frugal too, a perfect match! Can’t wait to try these 🙂

    • Thank you Lindsey! I am very much attracted to adaptable recipes that are simple, frugal and make enough for leftovers or freezing for another day. Oh, and of course, they must be kid approved! lol

  2. These look great! Can I ask what kind of worcestershire sauce you use? I am finding that may of these kind of products are made in facilities that also produce peanut products. So I’m feeling very overwhelmed lately with finding good ingredients.

    • I don’t use worcestershire sauce in the wings sauce, just soy sauce, honey and Frank’s Hot Sauce. Check out The Wizard’s Organic Gluten Free-Vegan Worcestershire Sauce. There is not a warning for traces of peanut/tree nuts but on the bottle it states, “We invite our customers with food allergies to contact us for additional information.” Worth a try! ( Hope that helps!

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