Simple Keto + Paleo Ranch Chicken Wings + Drumettes (Low-FODMAP, gluten-free, Whole30, AIP)

BEWARE* This recipe could cause issues for those in the first few weeks of a low-FODMAP and/or Small Intestinal Bacteria Overgrowth (SIBO) protocol because of the garlic and onion infused oil. I would say it’s unlikely for a flare up of symptoms, but better safe than sorry right? Save this for later in your reintroduction phase.

 
 

Ranch is a known high FODMAP food, it’s full of onions, garlic and other gut busting, SIBO feeding seasonings. This is unfortunate since ranch is so popular…and so tasty. Infusing the oil with onion bulbs and garlic gives this chicken an underlying flavor profile of ranch, but what really makes this dish is the fresh herbs. When seasonings are limited (like in low-FODMAP situations) the importance of fresh foods like herbs, citrus, nuts and seeds are so important. They add so much flavor and depth that make up for the missing onion, garlic, etc.

I wanted to make a recipe that can accommodate nearly anyone with food sensitivities and food allergies, and this recipe does that. There are a clients with severe symptoms that cannot tolerate herbs and some that are even allergic to chicken, but that’s few and far between. This recipe suits the AIP’ers, egg-free, nut-free, starch-free, the ketogenic community, bi-phasic (phase 2), nightshade free, and the list goes on. So, if you’re cooking for someone and they can be a difficult dinner guest because of food “issues” then ask them if they struggle with herbs and/or chicken, and if they said no then you’re probably in the clear for this recipe.

Now for the good stuff! This recipe is truly delicious regardless of it’s ability to accommodate so many restrictions because it’s just good flavor, period. Using bone-in, skin-on chicken produces juicy tender meat and baking the wings and drumettes makes this dish healthy, an easy recipe to prepare and easy to clean up. I don’t know about you, but those are huge wins in my book!

 
 

Pantry

2 lbs chicken wings and/or drumettes

5 garlic cloves

¼ cup avocado oil

¼ cup green onion tops

¼ cup green onion bulb (white part)

¼ cup fresh parsley, chopped

2 tablespoons fresh dill, chopped

½ tablespoon salt

½ teaspoon pepper

Process

In a small skillet get avocado oil warming over medium heat. Meanwhile, roughly chop the bulb of the green onion and smash the garlic. Place the garlic and green onion bulb into the hot oil, and let them infuse until it becomes fragrant and the garlic turns slightly brown; this will take a few minutes, stir occasionally. Remove onion bulb and garlic from oil and pour the oil in a large bowl to cool.

While the oil is cooling finely chop parsley, dill and green onion tops; then place in the bowl with the oil along with salt and pepper.

Wash and dry the chicken and toss in the bowl with the oil and seasoning. Toss until chicken is well coated.

Line a baking sheet and lay the chicken evenly on the tray. Bake the wings at 400 degrees for 25 minutes, then broil on high for 1 minute each side to get a crispy skin. Set a timer for this to prevent burning the chicken before it’s nearly time to serve it, trust me I’ve done it…

 

Serves: 6-8

Prep Time: 15 minutes

Cook Time: 30 minutes