These Low FODMAP Sticky Maple Ginger Soy Glazed Chicken Wings are super easy to make and use pantry ingredients. You might just need to pick up some fresh ginger when you shop for the wings. The end result is juicy wings with a shiny, thick, sticky, luscious glaze perfectly balancing sweet, salt, and spice.
Garlic-Infused Oil is rubbed into the wings for flavor and then they are simply roasted in the oven. No frying needed! You won’t miss it. Trust me.
And yes, soy sauce is low FODMAP, in the proper amounts!
Read more about the primary ingredients:
- Explore and Ingredient: Maple Syrup
- Are Soy Sauce & Tamari Low FODMAP?
- Explore an Ingredient: Ginger
Buying Chicken Wings
When you buy your wings, look for medium sized wings with some meat on them and for convenience buy only drumettes and flats, which you can read more about in our article All About Chicken Wings.
Basically you will buy and pay for what you will be using and not pay for poundage added by the wingtips, which have no place in this chicken wing recipe.
It’s About the Balance of Sweet & Salty
Maple syrup is a low FODMAP sweetener and works beautifully in this recipe, which I used to make with honey, but that sweetener is high in fructose and has been pushed to the back of my pantry for now, when it is needed in larger amounts. You CAN have honey in small amounts. Read more here: Is Honey Low FODMAP?
I needed a sticky, sweetener that would balance the salty soy sauce. I was so used to the honey that I wondered how the maple flavor would work and I am thrilled to tell you that this might now be my favorite version, low FODMAP or not!
Instant Read Thermometer to the Rescue
It is easy to make chicken wings that are just as delicious as those from your local wings joint. Three key pieces of equipment will ensure great results, and they are multi-purpose; you will reach for them often: commercial-grade half-sheet pans, racks to fit those pans, and an instant-read thermometer. The thermometer is pricey, but you will never need to buy another, and you cannot put a price on accuracy. I love mine (PS: they make a great gift for the foodie in your life).
Here is what we use in our Test Kitchen:
- Nordicware Commercial Quality Half Sheet Pans
- Stainless Steel Oven-Safe, Dishwasher-Safe Heavy Duty Racks
- ThermoWorks Thermapen ONE
Chicken Wings For Every Taste
For other chicken wing recipes, check out our Maple Dijon Chicken Wings with Fresh Herbs, Pesto Chicken Wings, 5-Spice Ginger Chicken Wings, Pok Pok Chicken Wings, and our Smoky Spicy Chicken Wings with Blue Cheese Dressing. We have even added a recipe for PIZZA CHICKEN WINGS!
We love these for Super Bowl! Check out this article for more Game Day inspo: 35 Low FODMAP Super Bowl Recipes to Keep You In The Game.
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
- Ginger: Monash University has lab tested fresh ginger root and has determined it to be free of FODMAPs, making it one of our go-to no FODMAP foods.
- Maple Syrup: Both Monash University and FODMAP Friendly have lab tested maple syrup. Monash says that maple syrup is Green light and low FODMAP in servings of 2 Australian tablespoons (50 g). FODMAP Friendly gives it a “Pass” at 2 tablespoons (53 g). These amounts are recommended due to Australian healthy eating guidelines; no upper limit is posted by either Monash or FODMAP Friendly. Due to its chemical makeup, maple syrup contains more glucose than fructose and therefore can be considered free of FODMAPs. The FODMAP Friendly app does show you that no FODMAPs were detected in lab testing.
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.
Sticky Maple Ginger Soy Glazed Chicken Wings
No frying needed for these crispy, salty, sweet, delicious and easy to make wings. Super simple to whip up a batch for the next gathering or a quick dinner addition.
Low FODMAP Serving Size Info: Makes about 12 servings; 2 pieces per serving
Ingredients:
- 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)
- 2 tablespoons Garlic-Infused Oil made with vegetable oil, or FODY Garlic-Infused Olive Oil
- Kosher salt
- Freshly ground black pepper
- 1 cup (240 ml) maple syrup
- 1/2 cup (120 ml) gluten-free soy sauce, such as San- J Reduced Sodium, Gluten-free Tamari
- 1/4 cup (60 ml) water
- 1 1/2 ounces/40 grams fresh ginger root, peeled and finely chopped
Preparation:
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Preheat oven to 400°F (200°C). Line half-sheet sheet pan with aluminum foil, then place a rack on the foil.
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Place wings in a mixing bowl and rub down with the olive oil to coat thoroughly, then season with salt and pepper. Place wings on rack, evenly spaced. Roast for about 35 to 45 minutes or until wings are just cooked through and register 160°F (71°C) with an instant-read thermometer.
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While wings are baking, make the glaze: Stir the maple syrup, soy sauce, water and ginger together in a small saucepan. Bring to a simmer over medium heat adjust heat and simmer for about 8 to 10 minutes, whisking occasionally, until the glaze has visibly thickened. Pour glaze through a wire-meshed strainer into a bowl and discard ginger pieces. Allow glaze to cool slightly until it has further thickened and become a bit sticky.
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When wings are cooked through, remove from oven and turn broiler onto high. Brush the glaze generously over the wings and place under broiler for a minute or two or until the glaze is bubbly. Remove the pan from the oven, flip all the wings over, brush again with glaze, liberally, and broil until bubbly.
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Arrange warm wings on a platter and serve immediately. They 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. Offer plenty of napkins.
Notes:
Tips
- Did you know that maple syrup is a low FODMAP sweetener? White sugar and brown sugar are too. Read more in our Explore An Ingredient entry on SUGAR.
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
- Ginger: Monash University has lab tested fresh ginger root and has determined it to be free of FODMAPs, making it one of our go-to no FODMAP foods.
- Maple Syrup: Both Monash University and FODMAP Friendly have lab tested maple syrup. Monash says that maple syrup is Green light and low FODMAP in servings of 2 Australian tablespoons (50 g). FODMAP Friendly gives it a “Pass” at 2 tablespoons (53 g). These amounts are recommended due to Australian healthy eating guidelines; no upper limit is posted by either Monash or FODMAP Friendly. Due to its chemical makeup, maple syrup contains more glucose than fructose and therefore can be considered free of FODMAPs. The FODMAP Friendly app does show you that no FODMAPs were detected in lab testing.
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.
You will want to check out our round-up of 9 Insanely Delicious Easy Homemade Low FODMAP Chicken Wing Recipes.
These were amazing! Love the combination of sweet and crispy and salty. And super easy.
Trudy, thank you for letting us know! I totally agree that when you can get all of those attributes in one bite, it makes for a fabulous chicken wing!
Glazed did not thicken enough to stick to wings. Next I will add cornstarch prior tooling glaze.
Cornstarch would not negatively alter the FODMAP load but I would give the glaze one more shot. As you can see in the images, the glaze can adhere quite well. Be sure to use the visual cues when simmering the glaze prior to brushing on the wings. It should be nice and sticky before applying to the chicken.
We tried and tried but our glaze never got sticky, even when we kept cooking. Eventually the chicken was done so we just ended up adding a cornstarch slurry. Could the difference be the pure maple syrup (can’t have high fructose in the store stuff) or the particular type of Tamari soy sauce we used?
Hi there Missy, I have no idea what happened and I’m sorry you did not have a good experience. I have made these several times, always using pure maple syrup and have used various types of soy sauce. I do always use a high-quality brewed soy sauce as opposed to a chemically produced soy sauce. I am partial to San J brand. What did you use?
I don’t have the bottle in front of me but it was a brewed gluten free Tamari that was not San J brand. I try not to use the chemical soy sauces. It had a good taste, it just was very runny and did not get sticky or glaze. We served in bowls and just dipped back into the sauce. Still delicious just trying to figure out how to do better for next time! Thanks.
I am stumped. You said you are using pure maple syrup, as we do. Ours reduces as much as we would want, to the point of becoming too thick!
Huh. Maybe we didn’t have the heat high enough? Thanks for your help! The flavor was good enough to make a second attempt worth while when I have the chance.