Recipes | Appetizers

Smoky Spicy Chicken Wings with Blue Cheese Dressing


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You Are Going to Love These Spicy Chicken Wings with Blue Cheese Dressing

Are you ready for Spicy Chicken Wings with Blue Cheese Dressing?

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.

Smoky Spicy Chicken Wings with Blue Cheese Dressing

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 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.

Smoky Spicy Chicken Wings with Blue Cheese Dressing

Carrots & Celery

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 is low FODMAP in small portions of ¼ of a medium stalk, so we have included them, but we don’t want you to overindulge. So leave most of the celery sticks to the non-FODMAPers in the crowd and you can load up on the carrot sticks!

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Smoky Spicy Chicken Wings with Blue Cheese Dressing
4.75 from 4 votes

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

Makes: 12 servings
Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 1 hour 5 minutes
Author: Dédé Wilson


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


  1. 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.
  2. 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.
  3. 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.
  4. 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.



  • 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.
Course: Appetizer, Side Dish, Snack
Cuisine: American


Calories: 314kcal | Carbohydrates: 2g | Protein: 21g | Fat: 20g | Saturated Fat: 5g | Cholesterol: 2mg | Sodium: 227mg | Potassium: 4mg | Fiber: 1g | Sugar: 1g | Vitamin A: 200IU

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.


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Read our article How Are Low FODMAP Recipes Created? for more in-depth information.

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