BBQ Chicken Wings

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Sticky chicken wings are everyone’s favorite! These chicken wings are so good that you will be licking your fingers!

The typical BBQ sauce that you usually find at restaurants was never my favorite — I found it too sweet for my palate. That’s the reason I wanted to create an AIP version of BBQ sauce and I am so glad I did!

This BBQ sauce uses blackstrap molasses which gives it that stickiness that we all love! By the way, in case you didn’t know already, unsulfured blackstrap molasses is a highly nutrient dense ingredient. Dr. Sarah Ballantyne states on her website that  blackstrap molasses has over five times as much iron as steak and 1.5 times as much calcium as cheese (per calorie)! In addition to the molasses, this sauce has two types of vinegar to balance the sweetness with some tartness. Even though the list of ingredients may seem a bit long, this sauce comes together really quickly!

5.0 from 1 reviews
BBQ Chicken Wings
Prep time
Cook time
Total time
Serves: 3-4
Marinade for the chicken wings:
  • About 2 lbs of chicken wings
  • 2 tablespoons lemon juice
  • 1 tablespoon garlic powder
  • ½ teaspoon sea salt
  • 2 tablespoons avocado oil

For the BBQ sauce:
Baking the chicken wings:
  1. Pre-heat oven to 425 degrees F.
  2. In a mixing bowl, add all the marinade ingredients and mix well. Toss the chicken wings in the marinade.
  3. Brush a baking tray lightly with avocado oil and arrange the wings over it.
  4. Place the tray in the oven and bake for 20-22 minutes until the bottoms get crisp. Flip the wings and bake again for 5-7 mins. Remove wings from the oven and keep covered until they are ready to be served.
Making the sauce:
  1. While the wings are baking, make the sauce. Add all the ingredients for the sauce except the arrowroot slurry to a sauce pan and place on low heat. Stir using a whisk and after the mixture simmers for a couple minutes, add the arrowroot mixed with the water and continue whisking until the sauce thickens (about 2 minutes). Turn heat off and let cool for 5 minutes.
Serving the wings:
  1. For serving, arrange the baked wings on a tray and pour the bbq sauce all over them. Use a pair of tongs to coat each wing in sauce. Serve immediately.
If you are not going to serve all the wings at one time, then keep the wings and the sauce separately and mix them only before serving.


About Indira Pulliadath

Indira Pulliadath is a nutritional therapy practitioner (NTP) and an AIP Certified Coach. Before working as a Nutritionist, she worked as a researcher in the healthcare industry for 15 years in the field of pharmacoeconomics. She started exploring healing diets five years ago when she was first diagnosed with rheumatoid arthritis. The disease pretty much crippled her, progressing very rapidly to all her joints. Over a period of two years, she tried several diets and alternative therapies, which did not help her much. Finally it was the AIP diet that helped to reduce her pain and inflammation greatly. Once she began to get better, she decided to switch careers and become a nutritional therapist so she could help other people. When she is not doing health coaching or researching, she is experimenting in her kitchen! She loves to develop Paleo and AIP versions of her family’s favorite recipes. You can find her recipes on her blog 'Cook2Nourish’ and on her Youtube channel. She is also active on Instagram and Facebook. Indira lives in Connecticut with her husband and two teenage children. As a family they enjoy hiking in the beautiful trails in and around Connecticut.

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