Our Low FODMAP Smoky Spicy Chicken Wings with Blue Cheese Dressing are suitable even for the Elimination Phase of the low FODMAP diet. And they are easy to make!
Juicy, slightly smoky, lightly spiced chicken wings? Check. Baked and not fried? Check. Luscious, creamy yet low FODMAP blue cheese dressing for dipping? Check. Made in less than an hour? Check, check, check and check.
Our Smoky Spicy Chicken Wings with Blue Cheese Dressing couldn’t be easier and they check off all the boxes. Serve these at your next get-together and no one – I mean no one – is going to think this is “diet” food.
Low FODMAP for Everyday Living
One of our goals here at FODMAP Everyday® is to bring you foods that you really want to eat. Foods that are going to satisfy you on a number of levels. That help you thrive, physically and emotionally. That never leave you feeling deprived. Recipes that the whole family – and even your guests – will love.
Sounds like a lot to put on a little chicken wing, but trust me, this recipe is better than the Buffalo-style wings you get at most restaurants, are less expensive to make and will keep your irritable bowel syndrome (IBS) symptoms in check.
On Instagram you keep telling us you like comfort foods and dishes that you used to eat but thought you had to give up. We say, bring on the chicken wings! You can also brush up with our article, All About Chicken Wings.
Wings Here and Wings There, Wings Everywhere
If you visit us on a regular basis, and we hope that you do, you might have noticed a recent flurry of chicken wing recipes popping up. The Super Bowl is around the corner and I was determined to make sure that no one was left without options.
And chicken wings work for so many kinds of parties that it made sense for us to have various ones for you to try. Check out our Maple Dijon Chicken Wings with Fresh Herbs, Sticky Maple Ginger Soy Chicken Wings, Pesto Chicken Wings and 5-Spice Ginger Chicken Wings.
You will be glad you did.
Carrots & Celery
According to lab testing by Monash University, carrots have no detectable FODMAP content, which means we use them a lot. They are great raw, cooked, mashed and in soups, stews and even smoothies.
Here they are used to bring a fresh, crunchy addition to the spicy wings and creamy dressing. Traditionally, Buffalo-style wings offer celery sticks to dip into the blue cheese sauce.
Celery has been lab tested multiple times and the Monash lab testing has shown a low FODMAP serving to be 51 g. They state this is 1 ⅓ stalks, but please go by weight, as the size if stalks varies.
About Dairy, Cheese & FODMAPs
The low FODMAP diet is low in lactose but is not dairy-free. This can be confusing for many new to the diet. Please read this article for more information: Lactose, Dairy & the Low FODMAP Diet.
Lactose-Free Products, or Not?
Note that the recipe calls for lactose-free sour cream and lactose-free yogurt, but depending on how sensitive (or not) that you are to lactose, you might be able to use conventional sour cream and yogurt. With the low FODMAP diet you have to get comfortable with doing math. And always remember that the diet is not lactose-free.
Accoring to Monash University lab testing, 1 Australian tablespoon (20 g) of plain yogurt, and 2 Australian tablespoons (40 g) of conventional sour cream are low FODMAP. You always have to look at the amount of an ingredient called for in a recipe and then DIVIDE by number of servings. Using conventional products would still yield a low FODMAP recipe, if you follow the suggested serving sizes. Your tolerance is what is important.
Let’s Look at the Blue Cheese
Many kinds of cheeses have quite generous low FODMAP serving sizes. Blue cheese is low FODMAP in 40 g portions, according to Monash, but does not become Moderate until 195 g. FODMAP Friendly has lab tested Stilton specifically and the max serve is 1120 g. (Not a typo; a very large amount). BTW, blue cheese is considered to be gluten-free, even when the mold cultures are started on wheat.
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to lab tests by both, carrots have shown no FODMAPs. Carrots were retested by Monash and their app entry is now confusing. They state that carrots remain low FODMAP up to 500 g, which is a lot of carrot. In conversations with Monash, they have indicated that this does not mean that they become Moderate or High FODMAP at 501 g; it is just the amount they are reporting to at this time.
- Celery: Celery has been lab tested and retested by both Monash University and FODMAP Friendly. Monash University initial lab testing showed celery to be low FODMAP in 10 g amounts. Subsequent lab testing showed low FODMAP amounts at 51 g. FODMAP Friendly initially gave it a “Pass” at 75 g or ¾ cup. Retesting placed low FODMAP servings at 61 g, with a max serve at 68 g. We hope you see why app entries are meant to be GUIDES and not absolutes.
- Cheese: Many cheeses have low FODMAP serving sizes. The low FODMAP diet is not a dairy-free diet. Hard cheeses such as Parmigiano Reggiano or Pecorino Romano have been lab tested by Monash University and are low FODMAP in 40 g amounts – and the servings remain low FODMAP up to 500 g.
- Dairy: The low FODMAP diet is not a dairy-free diet. It is however, low in lactose. Many dairy ingredients are low in lactose, such as heavy cream and many cheeses.
- Lemon Juice: Monash University has lab tested lemon juice and it is low FODMAP in ½ cup (125 g) amounts.
- Vinegar: Several vinegars have been lab tested by both Monash and FODMAP Friendly. From Monash: Apple cider vinegar is low FODMAP at 2 Australian tablespoons or 42 g; Balsamic vinegar is low FODMAP at 1 Australian tablespoons or 21 g; Malt vinegar contains no FODMAPs; Rice wine vinegar is low FODMAP at 2 Australian tablespoons or 42 g. From FODMAP Friendly: Balsamic gets a “Pass” at 2.5 tablespoons or 42 ml. Apple cider vinegar gets a “Pass” at 1 tablespoon or 14 g (don’t ask me why one is in milliliters and the other in grams).
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Smoky Spicy Chicken Wings with Blue Cheese Dressing
These wings are easy to make and are better than those from your local wing joint. And these are low FODMAP.
Low FODMAP Serving Size Info: Makes about 12 servings; 2 pieces per serving
Ingredients:
Blue Cheese Dressing:
- 6 ounces (170 g) blue cheese, crumbled
- 1/3 cup (82 g) lactose-free sour cream, such as Green Valley Organics
- 1/3 cup (80 g) lactose-free yogurt, such as Green Valley Organics
- 1/4 cup (55 g) mayonnaise
- 2 tablespoons freshly squeezed lemon juice or apple cider vinegar
- Kosher salt
- Freshly ground black pepper
Wings & For Serving:
- 2 ½ to 3 pounds (1.2 kg to 1.4 kg) chicken wings, made up of drumettes and flats (about 24 individual separated chicken wing pieces)
- Kosher salt
- Freshly ground black pepper
- 1 teaspoon smoked paprika
- 1/4 teaspoon cayenne, or more if you like it extra spicy
- Carrot sticks
- Celery sticks
Preparation:
-
Make the Dressing: Gently stir together the blue cheese, sour cream, yogurt, mayonnaise, and lemon juice or vinegar in a small bowl. Season to taste with salt (if needed) and pepper. The dressing is ready to serve, or you may refrigerate it in an airtight container for up to 2 days. If you are going to use it right away, make it while the wings are in the oven to save time.
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Prepare the Wings: Preheat oven to 400°F/200°C. Line a large rimmed sheet pan with aluminum foil, then place a rack on the foil.
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Place wings in a mixing bowl and season with salt, pepper, smoked paprika and cayenne tossing well to coat evenly. Place wings on rack, evenly spaced. Roast for about 35 to 45 minutes or until wings are just cooked through and register 165°F/74°C with an instant-read thermometer.
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Arrange warm wings on a platter and serve immediately with blue cheese dressing for dipping and some carrot and celery sticks, too. The wings can be served at room temperature as well or reheated, but wings are so small that they tend to get overcooked upon reheating. Try to time serving as close to when they come out of the oven as possible. Pass the napkins.
Notes:
Tips
- You can vary the heat level (spiciness) of these wings by adding more or less cayenne to your taste. Beware that spicy food can be a trigger for some folks with IBS, so season accordingly.
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to lab tests by both, carrots have shown no FODMAPs. Carrots were retested by Monash and their app entry is now confusing. They state that carrots remain low FODMAP up to 500 g, which is a lot of carrot. In conversations with Monash, they have indicated that this does not mean that they become Moderate or High FODMAP at 501 g; it is just the amount they are reporting to at this time.
- Celery: Celery has been lab tested and retested by both Monash University and FODMAP Friendly. Monash University initial lab testing showed celery to be low FODMAP in 10 g amounts. Subsequent lab testing showed low FODMAP amounts at 51 g. FODMAP Friendly initially gave it a “Pass” at 75 g or ¾ cup. Retesting placed low FODMAP servings at 61 g, with a max serve at 68 g. We hope you see why app entries are meant to be GUIDES and not absolutes.
- Cheese: Many cheeses have low FODMAP serving sizes. The low FODMAP diet is not a dairy-free diet. Hard cheeses such as Parmigiano Reggiano or Pecorino Romano have been lab tested by Monash University and are low FODMAP in 40 g amounts – and the servings remain low FODMAP up to 500 g.
- Dairy: The low FODMAP diet is not a dairy-free diet. It is however, low in lactose. Many dairy ingredients are low in lactose, such as heavy cream and many cheeses.
- Lemon Juice: Monash University has lab tested lemon juice and it is low FODMAP in ½ cup (125 g) amounts.
- Vinegar: Several vinegars have been lab tested by both Monash and FODMAP Friendly. From Monash: Apple cider vinegar is low FODMAP at 2 Australian tablespoons or 42 g; Balsamic vinegar is low FODMAP at 1 Australian tablespoons or 21 g; Malt vinegar contains no FODMAPs; Rice wine vinegar is low FODMAP at 2 Australian tablespoons or 42 g. From FODMAP Friendly: Balsamic gets a “Pass” at 2.5 tablespoons or 42 ml. Apple cider vinegar gets a “Pass” at 1 tablespoon or 14 g (don’t ask me why one is in milliliters and the other in grams).
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
