Easy Air Fryer Buffalo Wings (Low FODMAP, Gluten-Free)

Ingredients

• 907 g (2 pounds)chicken wings, separated into wingettes and drumettes
• 15 ml (1 tablespoon)garlic-infused olive oil (for low FODMAP) or extra virgin olive oil, plus 1.25 ml (¼ teaspoon) garlic powder
• 1 teaspoonsea salt
• ½ teaspoonpepper
• ¼ cup + 1 tablespoon (about 38 g)tapioca flour
• As neededavocado oil cooking spray or your preferred cooking spray
• 80 ml (⅓ cup)hot sauce, well shaken
• 3 tablespoons (about 42 g)ghee or butter
• 7.5 ml (½ tablespoon)coconut aminos, tamari sauce or soy sauce
• 1 teaspoontapioca flour
• 1 teaspooncold water
• Half a batchhomemade ranch dressing or your preferred dipping sauce

Instructions

1. 1

   Preheat the air fryer

   Preheat the air fryer to 200°C (400°F) for 10 minutes.

2. 2

   Dry and season

   While it preheats, pat the wingettes and drumettes dry with paper towels and put them in a large bowl. Add the olive oil and toss to coat. Sprinkle over the salt and pepper, adding the garlic powder too if using it, then toss again.

3. 3

   Coat with flour

   Put ¼ cup plus 1 tablespoon of tapioca flour in a small bowl. Dredge each wing evenly in the flour and set it on a large plate.

4. 4

   Air-fry the wings

   Spray the air-fryer pan with cooking spray. Arrange the wings in a single layer with a little space between them; cook in two batches if needed. Air-fry for 20 minutes, turning the wings halfway through with tongs. If one sticks, gently nudge it from the side to release it rather than pulling straight up.

5. 5

   Make Buffalo sauce

   While the wings cook, whisk the hot sauce, ghee or butter, and coconut aminos or chosen alternative together in a small saucepan over medium heat. Heat just until the liquid begins to boil. In a small measuring cup or bowl, mix 1 teaspoon tapioca flour with 1 teaspoon cold water. Slowly whisk this slurry into the sauce for 30–60 seconds, until thickened, then remove from the heat.

6. 6

   Check the temperature

   When the wings are done, check the internal temperature of the largest drumette with an instant-read thermometer. The chicken should reach 74°C (165°F).

7. 7

   Toss and serve

   Put the wings in a large bowl, pour over the Buffalo sauce and toss to coat evenly. Serve on a platter with your preferred dipping sauce, such as homemade ranch.

What are Buffalo wings?

Buffalo wings are an American dish associated with Buffalo, New York: chicken wings coated in a tangy, spicy sauce. This version uses an air fryer rather than deep-frying, with a light tapioca-flour coating to help the skin crisp and the sauce cling.

The sauce brings together hot sauce, ghee or butter, and a little coconut aminos, tamari or soy sauce. A small amount of tapioca slurry thickens it so it coats the wings instead of pooling at the bottom of the bowl.

Nutrition and macros by portion

The nutrition label shows one serving as written: 546 calories, 40g protein, 2g carbs, 41g fat.

The chicken provides most of the protein, while the tapioca flour contributes most of the carbohydrates. The olive oil and ghee or butter account for much of the fat. Pair a serving with salad or fresh vegetables for a more balanced plate.

Choose the right oil and sauce

Low FODMAP option: use garlic-infused olive oil in place of olive oil with garlic powder. The recipe also names coconut aminos as a sauce option; choose the version that suits your needs.

Gluten-free option: use a hot sauce and dipping sauce that are labelled gluten-free, and choose tamari rather than standard soy sauce if you need a gluten-free alternative.

Dry wings for a crisp coating

Dry skin: pat the chicken thoroughly with paper towels before adding oil. Excess surface moisture can make the flour coating less even.

Even dredging: coat each wing on all sides with tapioca flour, then shake off any loose excess. The thin layer helps form a crisp exterior and gives the sauce something to cling to.

Give the wings space

Single layer: arrange the wings with a little room between them so hot air can circulate. If they are crowded, cook them in two batches rather than stacking them.

Turn gently: flip the wings halfway through with tongs. If the coating sticks to the basket, nudge the wing loose from the side to avoid tearing the skin.

Look for crispness and doneness

Texture: the coating should look dry and crisp after air-frying, before the sauce is added. Toss the wings in the sauce just before serving so the crisp exterior is not left sitting in liquid.

Temperature: check the largest drumette with an instant-read thermometer. It should reach 74°C (165°F); if it has not, continue cooking and check again.

Serve with a cooling dip

Ranch dressing is the suggested accompaniment, but any preferred dipping sauce works. Put it on the side so everyone can choose how much to add.

For a fuller spread, serve the wings with fresh vegetables or a simple salad. These sides add contrast to the spicy, buttery coating.

Recipe notes & tips

• Pat the wings dry before seasoning for a more even flour coating.
• Shake the hot sauce well before measuring it.
• Use tongs to turn the wings without scraping off the coating.
• Whisk the tapioca slurry just before adding it to the hot sauce so it is evenly mixed.
• Toss the cooked wings in the sauce shortly before serving to preserve their crispness.
• Check the largest drumette rather than relying on colour alone to judge doneness.

Variations

• Adjust the heat: use a milder or hotter hot sauce to suit your preference.
• Choose the fat: use ghee for the listed option or butter for a familiar buttery flavour.
• Make it gluten-free: choose tamari instead of standard soy sauce and check the other packaged sauces.
• Use a different dip: serve the wings with your preferred dipping sauce instead of ranch.
• Try a dry finish: set aside some wings before saucing and serve them with the dip on the side.

Common mistakes to avoid

• Wet wings: the flour can coat unevenly; pat the chicken dry before seasoning.
• Crowded basket: the wings may not crisp evenly; cook them in batches with space between each piece.
• Pulling stuck wings upwards: this can tear the skin; gently nudge them loose from the side.
• Skipping the halfway turn: one side may cook less evenly; flip the wings during the 20-minute cook.
• Lumpy sauce: the slurry may not blend smoothly; mix the tapioca flour and cold water before slowly whisking it in.
• Guessing doneness: the wings may be undercooked; check that the largest drumette reaches 74°C (165°F).

How to store

Refrigerate leftover wings in an airtight container for up to 3 days. Reheat in the air fryer until hot throughout; the coating may be less crisp after storage, especially if the wings were already sauced.

Frequently asked questions