Amy Lippert, NTP
Paleo Grilled Buffalo Wings (Whole30, Keto)
Updated: May 16
Grilled buffalo wings are where it is at with smoky, tender chicken and a nice crispy skin slathered in a tangy and spicy Paleo buffalo sauce. These wings are absolute perfection: gluten and dairy free, grilled instead of deep fried, the perfect food for Super Bowl or other gath
erings, and finger licking good!
Why Grill and not Deep Fry?
Vegetable oils may increase the risk of heart disease: Some vegetable oils, like soybean oil, contain high levels of omega-6 fatty acids, which can increase inflammation and contribute to an increased risk of heart disease when consumed in large amounts.
Can cause oxidation: Vegetable oils can oxidize when heated to high temperatures, which can produce harmful free radicals that damage cells and contribute to aging and disease.
So next time you're craving some delicious, smoky wings, ditch the deep fryer and light up that grill!
Why Chicken is So Good For You!
We all know that chicken is a tasty and fantastic source of protein, but do you know why it is so good for you? Chicken, along with many other sources of animal protein, such as beef, eggs and fish, are a complete source of protein. This means that all nine essential amino acids are present and available to you when you eat these foods. When it comes to nutrients, anything labeled as "essential" means that your body cannot make or synthesize this nutrient, so it must be provided to your body by the foods you eat.
As mentioned above, there are nine essential amino acids that we must eat everyday to provide our bodies energy as well as the building blocks necessary in everyday functions such as growth and repair, immune support, and in the synthesis of our hormones and neurotransmitters.
The nine essential amino acids and their roles are :
Histidine: necessary for the production of histamine and also plays a role in nervous system health
Valine: necessary in energy production as well as muscle growth and repair
Phenylalanine: building block for neurotransmitters like dopamine and epinephrine (adrenaline), and in the production of other amino acids.
Leucine: necessary in stimulating wound healing, muscle repair, and blood sugar regulation.
Isoleucine: necessary in immune function and energy regulation.
Tryptophan: necessary building block for serotonin.
Methionine: necessary in detoxification, metabolism, and in your body's ability to absorb selenium (supports thyroid health) and zinc (necessary in production of HCl in your stomach).
Threonine: necessary in skin and connective tissue health.
Lysine: necessary in hormone production and your body's ability to absorb calcium (bone, heart, muscle and nerve health.)
So grab some chicken wings and let's get cooking!
Paleo Grilled Buffalo Wings Ingredients
3 lbs Chicken Wings, wing tips removed
1 Tbsp EVOO or Avocado Oil
1 tsp Fine Real Salt
1 tsp Ground Black Pepper (opt)
Wicked Buffalo Wing Sauce Ingredients
2 cups Frank’s Red Hot
1/2 cup Grass-Fed Ghee
1 tsp Smoked Paprika
1 tsp Onion Powder
1/2 tsp Galic Powder
1/2 tsp Ancho Chili Powder
1/2 tsp Chipotle Chili Powder (opt) OR 1/2 tsp Hatch chili powder (opt)
2 Tbsp Pure Maple Syrup or Pure Raw Honey*
*Use to temper the heat if desired
How to Make Paleo Grilled Buffalo Wings
1. In a medium saucepan over low-medium heat, combine all of the sauce ingredients and stir well to combine.
2. Bring to a low simmer and cook for approximately 5-7 minutes, stirring every few minutes, to allow all the spices to meld together, remove from heat and set aside.
3. Preheat the grill to 400 degrees.
4. If the wings are not separated, you can cut them into drumsticks and flats. You can keep the whole wing together as well, just remove the wing tips beforehand.
5. In a large bowl add the avocado oil, salt and pepper, stir to combine.
6. Add your chicken wings and toss to evenly coat with the oil mixture.
7. Place wings on the grill and grill for 8-10 minutes per side.
Watch for flares from the burners, this will catch the wings on fire. This usually happens once the wings are flipped and the fat starts to render out.
Tip: When I flip the wings, I move them to the center of the grill and turn the burners directly below the wings to low heat. I then turn the burners on the side up to high to keep the temperature up without a large flame under the wings. This will reduce your changes of a flare up or fire.
Stay close to the grill once the wings are flipped to ensure they do not catch on fire.
8. Remove from grill and toss with the Wicked Wing Sauce!
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Q: Do I have to cook the wings over indirect heat when flipped?
A: I do because the fat starts to render out of the skins and poses a risk to catch fire. If you choose to use direct heat, keep a very close eye on the wings and watch for flare ups!
Q: How do I keep my wings from sticking to the grill?
A: You can toss the wings in a Tablespoon of avocado oil or EVOO, but keep and eye on them as the fat can cause a flare up.
Q: Some of my wings are burned to a crisp while others aren't even cooked through, what happened?
A: Wings come in different sizes, keep and eye on smaller ones, especially flats, they cook faster than the drumsticks. Also, keep the wings spread out, over crowing can lead to uneven cooking.
I hope you enjoy this as much as my family does. - Amy
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