Keepin' It Real :: Paleo Buffalo Wings

A lot of people think about eating clean as a "burden" or something that takes away all the good stuff.  This recipe directly defies that notion...it has all the taste of those dirty foods, but is a clean and healthy snack.  Something about football being on TV that causes us to make these...and we generally deliver on the urge.  The interesting thing about them is how simple they are and how few the ingredients are...we have tried making buffalo wings with all kinds of crazy recipes and complicated ingredients, but good old Frank's Red Hot sauce seems to be the one that delivers best (and the ingredients are good to go)...we keep it Paleo by using Coconut oil. Thanks to Dianne "Meme" Morgan for inspiring this recipe!

The wings need to marinate in the wing sauce (recipe below) for at least 2 hours...the more the better, so give yourself enough time to make this happen.  Make sure to read the entire entry as there are some details that need to be followed in order to get to the perfect buffalo wing...in the end it will be worth it and all your friends will think you are amazing for feeding them delicious "bar food" that is healthy/clean.

Dump just enough sauce on wings to ensure they are covered while marinating.

Dump just enough sauce on wings to ensure they are covered while marinating.

Place wings far enough apart so they aren't touching and ensure they are covered with sauce, but not swimming in it

Place wings far enough apart so they aren't touching and ensure they are covered with sauce, but not swimming in it

Don't freak out when you see the sauce burning (like the pic below)...it's actually one of the things I look for to know the wings are just right. I like my wings to be crispy and "fried-like" so you want to take them to the edge.   

These wings are PERFECT!  Came out crispy and fall of the bone!

These wings are PERFECT!  Came out crispy and fall of the bone!


 

Author Ralph Lazaro ∙ Prep 10 mins ∙ Cook 60-65 mins ∙ Servings 5-7 

INGREDIENTS

INSTRUCTIONS

  1. Melt the coconut oil (just enough to liquefy, don't let it get too hot) and combine in a medium bowl with Frank's Red Hot, garlic powder and arrowroot powder
  2. Use an immersion blender to mix the ingredients until it thickens (can also use a regular blender). Take 3 tablespoons of sauce and set aside...will use this later to pour over cooked wings
  3. Place uncooked wings in a large bowl, pour wing sauce over them and mix around ensuring that wings are fully covered with wing sauce.   You can cook immediately...I like to place in the refrigerator for  2-4 hours (letting the the Apple Cider Vinegar sink in).
  4. When you are ready to cook, heat oven to 400 degrees and line a large baking sheet with parchment paper
  5. Place wings on parchment paper, trying to make sure that they aren't touching.  Additional note: you don't want too much sauce on the baking sheet as it will keep the wings from crisping...you want each wing covered (not swimming)
  6. Cook for 60-65 mins until wings are crispy/dark
  7. When wings are done, place them in a large bowl and toss with reserved wing sauce 
  8. Serve hot, with a side of celery and carrots, and watch your friends/family freak out at how good they are

ADDITIONAL NOTES  

  • Maybe the most critical advice I can give is to find really good quality wings.  I like the ones from Whole Foods, but there are other good options (try a few to determine which you like).  As always, be sure to get organic, all natural, free range, no antibiotics/hormones, etc.
  • I like to marinate the wings for at least 2 hours, but you can even leave them overnight...I usually prepare in the morning and then leave them in fridge until it's "game time!" 
  • You can use other hot sauces or cayenne sauces...but just make sure they don't soybean or vegetable oils and other junk in it...stick with the basic stuff and they will come out good (and be healthier for you)
  • Resist the urge to serve with store bought blue cheese or ranch dressing as those pre-made dressings contain some really bad junk...these wings are great on their own (I promise) or you can try out our Paleo Ranch recipe...or add Blue Cheese crumbles to our Paleo Mayo.
  • If you don't have Arrowroot Powder on hand you can use Tapioca Starch as well...it still turns out good without either (adding will thicken sauce and ensure crispness).