I can come up with FODMAP safe dinner and dessert recipes with no problem but FODMAP appetizers can be trickier. Not only do you want an appetizer to be easy, feed a crowd but also be something that everyone will love and gravitate to. Chicken wings accomplish all three of those requirements if you ask me! Throw chicken wings on a platter with some dips and raw vegetables and you are ready to go. What I love about making chicken wings yourself is you are able to control how much sauce and sodium is added to them. Also, anytime I make something homemade it is almost ALWAYS healthier than the restaurant version.
I have a strange association with chicken wings and my Mom as she absolutely LOVES chicken wings. It’s such a random craving of hers but when a craving kicks in she’ll happily pick up an order of wings and chow down on them for dinner. Whenever any of us order a chicken dish, we give her the chicken wing as it’s her favorite part of the chicken! Aren’t we good kids? 😉
Looking for other easy FODMAP appetizers? Check out recipes for spinach dip, hummus, and roasted tomato & ricotta bruschetta.
Baked Maple Mustard Chicken Wings
- Prep Time: 10 minutes
- Cook Time: 45 minutes
- Total Time: 55 minutes
- Yield: 4 servings 1x
- Category: light bites
- Cuisine: american
Ingredients
- 2.5 pounds chicken wings
- 1/2 cup spicy brown mustard (make sure it is garlic and onion free)
- 1/4 cup pure natural maple syrup
- 1 tbsp lemon juice
- 1/4 cup butter
Instructions
- Preheat the oven to 375 degrees.
- In a small saucepan add all of the ingredients (minus the chicken wings) on medium heat until fully incorporated (about 3-4 minutes). Set aside.
- Add the chicken wings to a large plastic bag and add the wing sauce. Gently shake until the sauce has fully coated the chicken.
- *Place a rack (I use a cookie cooling rack) on top of a lined baking sheet and place the wings down.
- Bake in the oven for 30 minutes, turn the wings over and bake for an additional 10-15 minutes or until chicken is cooked to 165 degrees.
Notes
*this helps the wings not get soggy.
Keywords: chicken wings, FODMAP appetizers, FODMAP light bites