Are Chicken Wings Gluten Free? (& GF Chicken Wings Recipe)

Last Updated on April 22, 2022

Today, we’re going to be answering the question: are chicken wings gluten free? And taking a look at the best gluten-free chicken wings available for a gluten-free lifestyle, and even looking at how to make your own from the comfort of your home. But first, let’s take a look at the typical ingredients in chicken wings and the nutritional information.

What Are Chicken Wings?

I think we all know what chicken wings are. They’re hugely popular and incredibly tasty. They’re unbreaded chicken wings that are usually then dipped or coated in a sauce. There are many flavors and types of chicken wings, but buffalo wings are one of the most popular choices.

What Are Chicken Wings

Learn more about Gluten-Free Gravy Brands: The Best GF Gravy

Ingredients In Chicken Wings

The ingredients in chicken wings can vary massively, depending on the sauce and flavorings that have been used. But if we’re looking at buffalo wings, which are the most common flavor of chicken wings, they contain the following ingredients:

  • chicken wing
  • garlic
  • salt
  • black pepper
  • hot sauce
  • chili pepper

Nutritional Information Of Chicken Wings

You may be wondering what nutritional value chicken wings hold. One chicken wing has the following nutritional information:

  • Calories: 86
  • Fat: 5.2g
  • Saturated Fat: 1.6g
  • Cholesterol: 39.8mg
  • Sodium: 212.5mg
  • Carbohydrate: 5.5g
  • Fiber: 0.5g
  • Sugar: 0.2g

Are Chicken Wings Gluten Free?

If you’re looking at plain chicken wings, they will always be gluten-free as chicken is naturally gluten-free. However, if there’s any kind of sauce or flavoring, there’s a high chance that the chicken wings will contain gluten. Gluten may be added to add flavor, change the texture or help them to last longer. They also may be fried in the same fryer as gluten-containing foods – so even if a wing is gluten-free, it may contain traces of gluten once fried.

It’s more common for flavored chicken wings to contain gluten than to be gluten-free. But there are plenty of gluten-free options available. You can also ask for chicken wings to be grilled, instead of fried to decrease the chances of cross-contact with other gluten-containing food in the kitchen.

Gluten Free Chicken Wings Brands

There’s a range of options when it comes to gluten-free frozen chicken wings to buy in grocery stores. The best option in my opinion is Flamingo. They are a Canadian brand and offer gluten-free nuggets, chicken burgers, chicken tenders…as well as BBQ wings, and Buffalo wings. It’s worth noting that not all of their products are gluten free, so please do check.

Brands such as President’s Choice and Springer Mountain Farms also offer gluten-free chicken wings too.

Gluten Free Chicken Wings Recipe

The Real Food Dietitians have an incredible gluten-free buffalo chicken wing recipe that tastes unbelievably good.


The ingredients you’ll need for this recipe are:

for the wings

  • 3lb of chicken wings
  • 1 tablespoon of baking powder
  • 1 teaspoon of salt

for the sauce

  • 1/3 cup of butter
  • 1/2 cup of hot pepper sauce
  • 1 tablespoon of apple cider vinegar
  • 1 teaspoon of garlic powder
  • 1/2 teaspoon of paprika
  • 1/2 teaspoon of salt
  • pinch of cayenne pepper


Now all you need to do is:

Step 1: Cook the Chicken

Preheat your oven to 250F and prepare a baking sheet with foil. In a bowl, add the chicken wings alongside the baking powder and salt. Mix well. Place the chicken on the baking sheet and cook for around 30 minutes. Now increase the oven to 425F and cook for a further 20 minutes. Rotate the pan and cook for another 20 minutes – your wings should now be slightly brown.

Step 2: Prepare the Sauce

Add the butter, hot pepper sauce, garlic powder, vinegar, paprika, cayenne, and salt to a saucepan. Melt over medium heat and mix well once the butter has melted. Remove from heat. Now drizzle the sauce over the cooked chicken and toss to ensure it covers all of the wings.

Step 3: Serve

You may only need around half of the sauce, or you can serve it as a dipping sauce for the wings, which works well alongside a ranch dipping too. Enjoy!

Learn more about: Is Pulled Pork Gluten-Free? & How To Make GF Pulled Pork


I hope this article has helped to answer the question: are chicken wings gluten-free? And also gives you an idea of where to buy the best gluten-free chicken wings, as well as how to make your own. Chicken wings are one of my favorite appetizers and I’m so pleased we don’t need to go without when following a gluten-free diet.

Do you know of any other gluten-free chicken wing brands? Or do you have your own gluten-free wing recipe you’d like to share? If so, please feel free to let me know in the comments below. Sharing is caring!


How do You Know if Chicken Wings are Gluten Free?

The easiest way to check if chicken wings are gluten free is to check the ingredients labels if you're buying them from a grocery store, or check with your server if you're ordering them in a restaurant. The ingredients you need to watch out for are: wheat, rye, barley or any derivative of gluten.

What Types of Wings are Gluten Free?

Raw chicken is completely gluten free so any plain chicken wings will naturally be gluten free. And there are several brands that offer gluten free wings, which we'll be taking a closer look at in this post.

What Wing Sauces are Gluten Free?

If you're looking for wing sauces that carry a gluten free label, there's a wide selection available. Brands such as Cholula Hot Sauce, Dave's Gourmet Hot Sauce, Elijah's Extreme Gourmet Sauces, Organicville Sky Valley Sriracha Sauce and Tabasco. There are plenty of other sauces available, but these are simply the most popular.

Is There Gluten in Chicken?

No. Chicken is naturally gluten free. Unless it's been seasoned or flavored with gluten, chicken will not be gluten free. It's also worth mentioning that if you order from a deli, there's a chance of cross contact from other gluten containing foods, so it's always best to check.