Recipes | Appetizers

Wood-Fired Low FODMAP Hot Honey Chicken Wings

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Have you heard of “hot honey”? It is the combination of some sort of hot chile, and sweet honey and it might become your favorite new condiment. Add it to chicken wings and use a wood-fire outdoor oven at high heat to cook and magic unfolds. Introducing our Wood-Fired Low FODMAP Hot Honey Chicken Wings.

The chicken is succulent, kissed by hard-wood smoke; the marinade is savory and packed with umami – and then the hot honey glaze is sticky and oh-so crave-able. This recipe is for those who know their fructose tolerance and are beyond their Elimination Phase. It is not suitable for those with fructose malabsorption.

Low FODMAP Hot Honey Chicken Wings in cast iron pan set on rack
Fresh from the fire – hot and spicy hot honey wings!

Low FODMAP Hot Honey Chicken Wings Are High In Fructose, But Low In Other FODMAPs

Please note that between the honey and the sriracha that this recipe is high in fructose. How is it low FODMAP then, you might ask? Because the low FODMAP diet has three phases, each as important as the others. By the time you get to the third phase – Integration – you will have added some FODMAPs back into your diet. That is actually the goal of the diet, and also what is best for your microbiome.

This recipe is suitable for those who have tested their digestive reactions to fructose and know their personal tolerance levels. You might still be eating low FODMAP in terms of oligosaccharides, polyols and disaccharides; this recipe is low in all of those FODMAPs.

Low FODMAP Hot Honey Chicken Wings in cast iron pan

Frequently Asked Questions

So, Honey Is High FODMAP?

Honey is one of those foods that is considered a high FODMAP food – but it does have a low FODMAP serving size. Confused? We have the perfect article for you: High FODMAP Foods With Low FODMAP Serving Sizes. And we also have one called Is Honey Low FODMAP? We suggest that you do take a look at them. Even though 1 teaspoon of honey is low FODMAP, when combined with the large amount of Sriracha, this recipe becomes high in fructose due to stacking.

What Is FODMAP Stacking?

FODMAP stacking is when you eat too much of more than one ingredient at the same time, when they all contain the same FODMAP. If you eat the max low FODMAP amount of item #1 at the same time that you eat the max low FODMAP amount of item #2, then you will have stacked the FODMAP they both contain, in this case, fructose. Please read our article, What Is FODMAP Stacking?

What Are Chicken Flats & Drumettes?

Sometimes chicken wings come with three joints – those are whole chicken wings. There is the tip, the flat and the drumette. Other times, the tip joint will already be removed, and you have the two choice parts, which are what we want for these wings. If you do have tips, we suggest cutting them off and using to make stock. The flat is, you guessed it, somewhat flat in dimension. The drumette looks like a tiny drumstick/leg. The flat and the drumette have all the meaty goodness for your chicken recipe. Check out our article, All About Chicken Wings.

chicken wings cut up into 3 pieces

What Are Low FODMAP Garlic & Onion Powders?

Conventional garlic powder is made from dried and granulated, or powdered, garlic cloves and is considered high FODMAP. Conventional onion powder is made from dried and granulated, or powdered, onions and is also considered high FODMAP. There are a couple of low FODMAP garlic and onion powders on the market: FreeFod Garlic Replacer, Freefod Onion Replacer and Fodmazing Garlic Substitute Replacer and Fodmazing Onion Substitute Replacer. The FreeFod products have been lab tested and are certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural garlic or onion flavor. We find these to be excellent additions to your herb and spice collection. Use them as you would conventional garlic or onion powder.

Worcestershire Sauce Contains Garlic. How Is It Low FODMAP?

It is all about serving sizes. The diet is not a “no FODMAP” diet; it is a low FODMAP diet. Worcestershire sauce has been lab tested and has a low FODMAP serving size of 2 tablespoons (42 g).

Low FODMAP Hot Honey Chicken Wings in cast iron pan and held in hand over pan
Take care! That pan is hot, but you will want to dive in right away:)

Making Low FODMAP Hot Honey Chicken Wings

Check out our article in How To Use The Ooni Karu 16-inch Multi-Fuel Oven for more info on the unit we used.

Making these wings is easy – you will be making a marinade and then a glaze.

For The Marinade: In a large mixing bowl whisk together the Low FODMAP Garlic-Infused Oil, low FODMAP onion powderWorcestershire sauce and smoked paprika. Add the chicken wings and toss the coat. Season liberally with salt and pepper and toss again. Let wings marinate while you tend to your oven.

Inside the Ooni Karu 16 with wood fire blazing

Preheat your outdoor oven with hardwood to about 500°F (260°C); we used an Ooni Karu 16 Multi-Fuel Pizza Oven. Have ready a cast-iron pan that can hold all of the wings, such as a 12-inch (30.5 cm) skillet. Make sure entire skillet, including handle, can fit in the oven with the door closed.

Scrape wings and marinade into cast-iron skillet.

Marinated wings about to go into the Ooni Karu 16

Place in center of oven.

Placing chicken wings in cast iron pan in Ooni Karu 16

Close door, and roast for 15 minutes. See how this skillet fits completely inside?

Showing cast iron pan inside Ooni Karu 16 oven

Meanwhile, make your glaze.

For the Glaze: In a small mixing bowl, whisk together the vinegar, Worcestershire sauce and low FODMAP garlic powder until powder dissolves. Whisk in the melted butter, Sriracha and honey until glaze ingredients are well combined.

Hot Honey wing glaze in gl;ass bowl with whisk

After 15 minutes of cooking, remove the wings from the oven, flip them all over using tongs, and brush or spoon over about half of the glaze.

Glaze poured over wings in cast iron pan

Return to oven and roast 10 minutes more, top with remaining glaze, and then cook for 5 more minutes.

Get ready to eat the best wings ever! Pass the napkins.

Low FODMAP Hot Honey Chicken Wings in cast iron pan and held in hand
Hot, sweet, juicy, savory and the perfect appetizer or main dish when you want chicken wings.

Want to “hear” our wings? Check out this video!

Low FODMAP Hot Honey Chicken Wings in cast iron pan set on rack
5 from 4 votes

Wood-Fired Low FODMAP Hot Honey Chicken Wings

Have you heard of “hot honey”? It is the combination of some sort of hot chile, and sweet honey and it might become your favorite new condiment. Add it to chicken wings and use a wood-fire outdoor oven at high heat to cook and magic unfolds. Introducing our Wood-Fired Low FODMAP Hot Honey Chicken Wings. The chicken is succulent, kissed by hard-wood smoke; the marinade is savory and packed with umami – and then the hot honey glaze is sticky and oh-so crave-able. This recipe is for those who know their fructose tolerance and are beyond their Elimination Phase. It is not suitable for those with fructose malabsorption.

Low FODMAP Serving Size Info: Makes about 36 chicken wing pieces; 9 servings; 4 pieces per serving

Makes: 9 Servings
Prep Time: 30 minutes
Cook Time: 30 minutes
Total Time: 1 hour
Author: Dédé Wilson

Ingredients:

Marinade:

Hot Honey Glaze:

Preparation:

  1. For The Marinade: In a large mixing bowl whisk together the Low FODMAP Garlic-Infused Oil, low FODMAP onion powder, Worcestershire sauce and smoked paprika. Add the chicken wings and toss the coat. Season liberally with salt and pepper and toss again. Let wings marinate while you tend to your oven.

  2. Preheat your outdoor oven with hardwood to about 500°F (260°C); we used an Ooni Karu 16 Multi-Fuel Pizza Oven. Have ready a cast-iron pan that can hold all of the wings, such as a 12-inch (30.5 cm) skillet. Make sure entire skillet, including handle, can fit in the oven with the door closed.
  3. Scrape wings and marinade into cast-iron skillet. Place in center of oven, close door, and roast for 15 minutes. Meanwhile, make your glaze.
  4. For the Glaze: In a small mixing bowl, whisk together the vinegar, Worcestershire sauce and low FODMAP garlic powder until powder dissolves. Whisk in the melted butter, Sriracha and honey until glaze ingredients are well combined.

  5. After 15 minutes of cooking, remove the wings from the oven, flip them all over using tongs, and brush or spoon over about half of the glaze. Return to oven and roast 10 minutes more, top with remaining glaze, and then cook for 5 more minutes.
  6. Get ready to eat the best wings ever! Pass the napkins.

Notes:

FODMAP Information

All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.

Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Eat to your tolerance.
• 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.
• Honey: Honey has been lab tested by both FODMAP Friendly and Monash University. FODMAP Friendly gives it a “Fail” at 2 teaspoons (15 g). Monash says that while clover honey specifically is only low FODMAP at ½ teaspoon (3 g), they state that honey is low FODMAP in 1 teaspoon (7 g) amounts.
• Low FODMAP Garlic Powder: Conventional garlic powder is made from dried and granulated, or powdered, garlic cloves and is considered high FODMAP. There are a couple of low FODMAP garlic powders on the market: FreeFod Garlic Replacer and Fodmazing Garlic Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural garlic flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional garlic powder.
• Low FODMAP Onion Powder: Conventional onion powder is made from dried and granulated, or powdered, onion and is considered high FODMAP. There are a couple of low FODMAP onion powders on the market: FreeFod Onion Replacer and Fodmazing Onion Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural onion flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional onion powder.

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.

Course: Appetizer, Dinner, Main Course
Cuisine: American

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.