Gluten-Free Baked Chicken Wings have a tasty spice rub and come out of the oven crispy and crunchy. My daughter and I have started a summer shred program. Therefore, I wanted to create a healthier more low cal version of fried chicken wings. With this in mind, I decided to write an oven-baked chicken wing version. In short, these crispy and crunchy wings can be eaten after baking in the oven or can be tossed with my homemade Hickory BBQ Sauce. It can be served as an appetizer or a main dish the choice is yours. 
Incidentally, parboil the chicken wings to seal in moisture (as well as reduce a small amount of fat). Therefore, I parboiled the wings in chicken broth and spices. Pour off juices and use for chicken stock. Simply pour off the juices and cook with celery and carrots. Lastly, once cooked with veggies pour into a sterilized glass canning jar and store in the fridge.
In any case, these oven-baked chicken wings are crispy and crunchy without any added carbs. At any rate, ven baking while using a baking rack will keep the chicken wings elevated. All in all, be careful not to allow the wing to touch will allow the air to circulate around them.
Once the Gluten-Free Baked Chicken Wings have been baked through you can then toss them into BBQ sauce if desired and enjoy with my Dairy-Free Ranch Dip, Dairy-Free Coleslaw, Tex-Mex Brussel Sprout Slaw, Boston Baked Beans.
Gluten-Free Baked Chicken Wings Notes:
Incidentally, these chicken wings are crispy and crunchy beyond belief. Moreover, they are quick and easy to make.
Lano Life Chicken Bone Broth is my go-to powdered broth. Incredibly I have found it at my local grocery stores or it can be purchased here. One serving is roughly 1 lb which tends to be 5 to 6 chicken wings.
Gluten-Free Baked Chicken Wings
Parboil Ingredients:
- 2 cups homemade chicken broth or store-bought (liquid)
- 4 cups of water
- 1 tbsp powdered chicken bone broth
- 2 tsp pink salt
- 2 tsp savory chicken rub
- 4 lbs defrosted chicken wings.
Begin by pouring chicken broth, water, chicken broth powder, salt, savory chicken rub, and chicken wings into a pan over medium heat and bring to a boil. Next, parboil for 7 minutes.
Drain. Allow to cool. Finally, squeeze out any excess liquid from each wing.
Oven Baking Chicken
- 3 tbsp Savory Chicken Rub
Preheat oven to 450. First, put tin foil over the baking pan thus creating easier cleanup. Second, put down a baking rack into the baking pan. Third, place chicken wings on top of the baking rack leaving enough space between each chicken wing allowing all of the surface of the skin to get crispy and crunchy. Next, season both sides of the chicken wings with Savory Chicken Rub sprinkling on a good amount. Spray chicken wings with a spray or two of coconut oil.
Finally, place the chicken wings into the preheated oven and bake for 25 minutes then flip the chicken wings over. Lastly, spray one or two sprays of coconut oil on the chicken wings and bake another 10-15 minutes. Remove from oven. 
Gluten-Free Baked Chicken Wings
Ingredients
PARBOILING CHICKEN
- 2 cups liquid chicken broth
- 4 cups of water
- 1 tbsp powdered chicken bone broth
- 2 tsp pink salt
- 2 tsp Savory Chicken Rub see my blog for recipe
- 4 lbs chicken wings
OVEN BAKING CHICKEN
- 3 tbsp Savory Chicken Rub see my blog for recipe
Instructions
- Begin by pouring chicken broth, water, chicken broth powder, salt, savory chicken rub, and chicken wings into a pan over medium heat and bring to a boil.
- Parboil for 7 minutes.
- Drain. Allow to cool. Squeeze out any excess liquid from each wing.
Oven Baking Chicken
- Preheat oven to 450.
- First, put tin foil over the baking pan thus creating easier cleanup.
- Second, put down a baking rack into the baking pan.
- Third, place chicken wings on top of the baking rack leaving enough space between each chicken wing allowing all of the surface of the skin to get crispy and crunchy.
- Next, season both sides of the chicken wings with Savory Chicken Rub.
- Spray chicken wings with a spray or two of coconut oil.
- Lastly, spray one or two sprays of coconut oil on the chicken wings and bake another 10-15 minutes.
- Finally, place the chicken wings into the preheated oven and bake for 25 minutes then flip the chicken wings over.
- Serve with carrots, celery and Dairy-Free Ranch Dip if desired.
Notes
| Nutrition Facts For Baked Chicken Wings | |
|---|---|
| Servings 5.0 | |
| Amount Per Serving | |
| Calories 410 | |
| % Daily Value * | |
| Total Fat 25 g | 38 % |
| Saturated Fat 7 g | 34 % |
| Monounsaturated Fat 10 g | |
| Polyunsaturated Fat 5 g | |
| Trans Fat 0 g | |
| Cholesterol 105 mg | 35 % |
| Sodium 509 mg | 21 % |
| Potassium 268 mg | 8 % |
| Total Carbohydrate 5 g | 0 % |
| Dietary Fiber 1 g | 3 % |
| Sugars 0 g | |
| Protein 34 g | 68 % |
| Vitamin A | 14 % |
| Vitamin C | 0 % |
| Calcium | 2 % |
| Iron | 11 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
| Nutrition Facts For BBQ Sauce on Wings | |
|---|---|
| Servings 4.0 | |
| Amount Per Serving | |
| Calories 28 | |
| % Daily Value * | |
| Total Fat 0 g | 0 % |
| Saturated Fat 0 g | 0 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 1 mg | 0 % |
| Sodium 190 mg | 8 % |
| Potassium 0 mg | 0 % |
| Total Carbohydrate 7 g | 2 % |
| Dietary Fiber 0 g | 0 % |
| Sugars 6 g | |
| Protein 0 g | 1 % |
| Vitamin A | 0 % |
| Vitamin C | 0 % |
| Calcium | 0 % |
| Iron | 0 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Nutrition
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