Can You Eat Wings On Paleo?


Can You Eat Wings On Paleo

If you live down south, chicken wings are most probably your staple food. Heck, it doesn’t really matter where you are from – everybody enjoys crispy chicken wings! 

So, what if you are on a paleo diet? Can you eat wings on paleo, or you have to forget about it and move on?

We have excellent news; wings are not only ok while you are on the paleo diet; they are even recommended

Be careful, though. It does not mean that you can go to a fast-food restaurant and gobble up a dozen oil-dripping chicken wings.

Even though chicken wings are not forbidden while you are on the paleo diet, there are certain restrictions and rules that you need to honor in order to enjoy them. Stay with us to find out what’s the catch! 

We’ll also provide you with Top 3 paleo-approved recipes so that you can prepare delicious wings whenever you crave them!

Spread the wings and fly with us!


How To Prepare The Most Delicious Paleo-friendly Wings?

Now that you know wings are 100% paleo-friendly, you can get down to learning how to prepare them. 

First of all, you need to make sure you choose the paleo-approved method of preparation, such as grilling, for example. You can also bake or fry them but make sure you select an appropriate healthy oil when you do it. 

 Next, make sure the sauce you choose is also paleo – that means that it should not be too spicy and must not include things like dairy, among other things. 

The basic rule you need to remember is: Keep things simple! That is the motto of the paleo diet! 

Now, if you are ready, it is time to roll up your sleeves and get down to business! We have some great paleo-friendly wings recipes for you to try! 

We have to warn you – it’s about to get messy! The good news is that in the end, you’ll get to enjoy healthy and delicious wings! So, stick with us to the very end, give your best to prepare crispy wings – it will be worth it!


Top 3 Paleo Wings Recipes You Must Try

Eat Wings On Paleo

1. Super-crispy Simple Boiled & Baked Chicken Wings

It might sound strange, but boiling the wings before you put them in the oven is a sure way to make them super-crispy. The recipe that follows includes all the details.

You Will Need:

  • 2.5 lbs chicken wings
  • 3 grated garlic cloves
  • Juice of one lime (or lemon)
  • 2 tbsp olive oil
  • 1/2 tsp cayenne
  • A pinch or two of salt
  • Pepper to your taste

The Step-by-step Preparation:

  • Fill a large pot with water, place it on a stovetop and bring it to boil.
  • Add the wings and let them boil for about ten minutes.
  • Strain the wings and set them aside until they cool
  • While you wait, prepare the marinade from the lime juice, oil, salt, pepper, garlic, and cayenne (simply mix everything together in a large bowl)
  • Place the wings in a marinade, make sure they are well-coated. Let them marinate for at least half an hour.
  • Preheat your oven to 450 degrees Fahrenheit.
  • Spread out all the chicken wings over the wire rack. You can sprinkle some salt if you like the wings to be extra salty. 
  • Bake the wings for half an hour.
  • Take the wings out of the oven, turn them over, and put them back in the oven to bake their other side for about ten minutes more.
  • Take the wings out of the oven – they are ready to serve!

You won’t believe how crispy these wings are! We did not want to spoil that with any sauce, so we ate them as they were. You can choose a paleo-friendly sauce to go with the wings if you like!

Baked Paleo Friendly Buffalo Wings

2. Baked Paleo-friendly Buffalo Wings

No game day would be complete without Buffalo wings. The good news is that you can enjoy them even if you choose to follow the paleo nutrition plan. Once you try this great recipe, you’ll want to eat them all the time – game day or not!

This recipe is sure to feed four hungry people but feel free to double it because we bet once you try them, you’ll want more! 

You Will Need:

  • 2 lbs chicken wings
  • 3 or 4 tablespoons of your favorite hot sauce – just make sure it’s paleo-approved 
  • 3 tablespoons of grass-fed butter or ghee (you can also use coconut oil)
  • Salt and pepper to your taste
  • 1 tsp of garlic powder
  • 1 tsp of sweet paprika

The Step-by-step Preparation:

  • Preheat your oven to 400° Fahrenheit.
  • Spread some butter over each wing.
  • Use a large bowl to season the wings with garlic powder, paprika, salt, and pepper. 
  • Place a wire rack over the baking sheet and place the wings on it.
  • Put the baking sheet in the oven and bake the wings for half an hour.
  • Take the wings out, flip them over and bake about 20 minutes more or until they turn golden, and their skin is crispy. 
  • Take the wings out, serve them with your favorite hot sauce, and enjoy the game!

If you want to make the honey-sauce version, you can since raw, unprocessed honey is considered a whole food and is paleo-friendly. However, keep in mind that honey is very high in carbs and calories, and you should avoid it if you want to lose weight. 

Calories In Honey
Source: http://www.dietandfitnesstoday.com/calories-in-honey.php

We’ll explain the process just in case you decide you want to treat yourself!

You’ll Need:

  • A spoon of grass-fed butter
  • One or two tbsp of raw honey
  • Hot sauce of your choice

Optional Steps:

  • Whisk the hot sauce together with some honey.
  • Simmer it together, and stir in some butter until it melts. Cook the mixture for about two minutes.
  • Toss the wings into this sauce until they are all completely coated in it.  
  • Return wings onto the wire rack and broil until the sauce caramelizes. It usually takes about three minutes. 
  • Enjoy, but in moderation!

If you like chicken and honey combination check out our Balsamic Honey Mustard Chicken Recipe.

Can I Eat Wings On Paleo

3. Paleo Chinese-style Chicken Wings

If you are a fan of Chinese cuisine, you are in luck.  We have found a great recipe for paleo-friendly chicken wings with an Asian flair. The ginger, garlic, and cumin combo is sure to sweep you off your feet.

You can serve these wings with some sesame oil as it adds to the Asian flavor. You can add a salad of your choice and make a whole meal out of it. After all, veggies and meat are supposed to be in perfect balance if you want to get your paleo diet plan right. You have to be both the hunter and the gatherer to be healthy!

You Will Need:

  • 2 lbs chicken wings
  • 1 tbsp of baking powder substitute (this is because baking powder contains cornstarch, but if you do not mind that, you can use it)
  • 1 tsp of garlic powder
  • ¼ tsp of white pepper
  • 2 tbsp of chopped ginger
  • ¼ of cup avocado oil
  • 4 chopped up bulbs of scallions
  • 6 chopped up garlic cloves
  • Coarse salt to your taste

Optionally: Chinese dry red chili peppers

Dry Spice Rub:

  • 1 tsp of five-spice powder
  • ½ tsp of cumin powder
  • ½ tsp  of garlic powder
  • ⅛ tsp of white pepper
  • Coarse salt to your taste

The Step-by-step Preparation:

  • Preheat your oven to 450 degrees Fahrenheit. 
  • Make sure the wings are dry, and then use a large bowl to toss them with baking powder  (or alternative), garlic, and white pepper.
  • Place a wire rack on top of a large sheet pan, spray it with some oil and distribute the wings.
  • Bake for about half an hour but rotate the sheet pan half-way through.
  • Use the baking time to prepare the dry spice rub by combining all the listed dry spice seasonings in one bowl.
  • During the last five minutes of the baking time, heat a wok with ¼ cup of oil. (you can use a large skillet too)
  • Saute scallion parts with garlic, ginger, and some salt for about 2 minutes. (this is the time to add chili peppers too)
  • Take the wings out of the oven and transfer them into the skillet with the fragrant oil and aromatics while they are both hot. 
  • Saute and toss the wings for about 2 minutes. 
  • Serve the wings sprinkled with dry spice seasonings.

Final Words

Aren’t you glad wings are paleo? You will be able to enjoy them whenever you want! 

Just remember our tips, and you will avoid any mistakes. Make sure you try all Top 3 recipes we have provided and let us know which one you liked the best! We made sure they are simple enough for everyone to manage. 

You can share a recipe of your own too!

Before you start cooking, make sure you read How Long Can Chicken Sit Out? and How Long Can Cooked Chicken Sit Out?.

Recent Posts