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AIP BBQ wings


These chicken wings are crispy, flavorful and so tender on the inside. They’re baked, not fried, and brushed with the tastiest homemade AIP-friendly mango BBQ sauce. These wings are a great recipe to feed a crowd for game day or National Chicken Wing Day on July 1!

Crispy baked chicken wings

Making delicious crispy chicken wings is very easy. All you need is an oven, olive oil, and a few seasonings: sea salt, garlic powder, and onion powder.

Combine the chicken wings with the olive oil and seasonings, place them with the skin side facing up on a large baking sheet lined with parchment paper, and bake them at 375F for about 40 minutes. Cooking wings for a long time will make the skin nice and crispy and will make the meat tender and tasty on the inside.

Once the chicken wings are fully baked and crispy, I brush them with a delicious AIP mango BBQ sauce.

AIP BBQ wingsAIP BBQ wings BBQ wings

Health benefits of dark chicken meat

Make sure to get organic, free-range chicken wing pieces to make these wings. Organic chicken has more vitamins and minerals, such as Vitamin D, Vitamin A, and iron. Vitamin D helps the body absorb calcium, while Vitamin A helps our eyesight and to keep the immune system healthy. Iron is essential for preventing anemia. 

Dark chicken meat, such as wings, contains more healthy unsaturated fat than light meat. It also contains more iron, zinc, riboflavin, thiamine, and vitamins B6 and B12. Eating a combination of chicken wings and chicken breasts is a great way to get a balance of healthy protein in your body.


For this recipe I make a nightshade-free BBQ sauce from carrots, beets, and mangoes. The carrots and the beets give the sauce a familiar reddish color and thick smooth texture, and the mango adds a tropical sweetness to the BBQ sauce. 

The sauce is flavored with sauteed fresh onion and garlic and blended with ginger powder for some spice, honey for sweetness, and raw apple cider vinegar for a touch of tang that makes BBQ sauce so delicious and irresistible!

The carrots in this AIP BBQ sauce add beta carotene, which converts to vitamin A in the body. The beets add folate and manganese to the BBQ sauce, which are important for heart health, brain function, and metabolism. Honey is a great sweetener to use that doesn’t have refined sugar and balances out the tartness of the apple cider vinegar and mango.

If you’re looking for a more traditional AIP BBQ sauce without mango, you can leave out the mango, like I did for this AIP BBQ Chicken Pizza recipe.

This recipe makes extra BBQ sauce, enough that you can make a few batches of wings or use the sauce for other dishes. 

AIP BBQ wingsAIP BBQ wings BBQ wings


I brush the BBQ sauce on the chicken wings once the wings are cooked, then continue cooking for about 7 minutes to let the BBQ sauce caramelize in the oven. Then I flip the wings over, brush them on the other side to get more flavor on the wings, and let them cook for another 7 minutes.

If you want to add a little more crispness and char on your wings, you can brush them with BBQ sauce again and broil them for about 2 minutes.

The wings are best served hot—I let them rest for just a few minutes after baking. Serve these wings with extra BBQ sauce for dipping.

What to serve with chicken wings

If you’re making AIP wings for a party, you can serve them with more party food, such as AIP slow cooker chili or paleo nachos with plantain chips for the chips. If you’re making wings for dinner or a summer cookout, you can serve them with AIP bacon ranch “pasta” salad and AIP coleslaw.

However you decide to serve these wings, you’re sure to have a delicious National Chicken Wing Day with this recipe!

AIP BBQ wings




4 servings

Prep Time

15 minutes

Cook Time

1 hour, 15 minutes


For the AIP BBQ sauce
  • 1 yellow onion diced
  • 4 cloves garlic minced
  • 3 small beets peeled and chopped into 1-2 inch pieces
  • 8 oz carrots peeled and cut into 1-inch pieces
  • 1/2 tsp sea salt
  • 1/2 tsp ground ginger
  • 1 cup water
  • 1 mango peeled and diced
  • 1/4 cup honey
  • 1 tbsp apple cider vinegar
For the chicken wings
  • 3 lbs Chicken wings thawed if frozen
  • 1 tbsp extra virgin olive oil
  • 1/2 tsp sea salt
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1 cup AIP BBQ Sauce plus extra for serving


  1. Saute diced onion and garlic in olive oil in a medium saucepan for 5-8 minutes.
  2. Add the chopped carrot, beets, sea salt, ground ginger, and water. Bring to a boil, then lower the heat and simmer for 10-15 minutes, or until the beets and carrots are fully cooked.
  3. Carefully transfer to a blender (or use an immersion blender). Add the chopped mango, honey, apple cider vinegar, and puree until smooth. Adjust to taste with salt, honey, and/or vinegar. Use immediately, or transfer to a glass jar and keep refrigerated for up to 1 week.
  1. Preheat oven to 375F. Line a large baking sheet with parchment paper and brush with olive oil.
  2. Combine the wings with the olive oil, salt, onion powder, and garlic powder. Arrange the wings on the baking sheet and bake for 40 minutes.

  3. Brush generously with BBQ sauce, then bake for 7 minutes.
  4. Flip the wings, brush with BBQ sauce, then bake for 7 more minutes.
  5. Flip the wings again, brush with BBQ sauce, then broil for 1-2 minutes, taking care not to burn the wings.
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