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Smoky Spicy Chicken Wings with Blue Cheese Dressing

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

Course: Appetizer, Side Dish, Snack
Cuisine: American
Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 1 hour 5 minutes
Makes: 12 servings
Calories: 314 kcal
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 1/2 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.
Nutrition Facts
Smoky Spicy Chicken Wings with Blue Cheese Dressing
Amount Per Serving
Calories 314 Calories from Fat 180
% Daily Value*
Fat 20g31%
Saturated Fat 5g25%
Cholesterol 2mg1%
Sodium 227mg9%
Potassium 4mg0%
Carbohydrates 2g1%
Fiber 1g4%
Sugar 1g1%
Protein 21g42%
Vitamin A 200IU4%
* Percent Daily Values are based on a 2000 calorie diet.