Gluten-Free Boneless Chicken Wings with Coconut Flour - Goodness Me!

Gluten-Free Boneless Chicken Wings with Coconut Flour

by Andy Bayer February 23, 2015

Gluten-Free Boneless Chicken Wings with Coconut Flour

When the temperatures hit -20...-30...and even lower, we don't feel like eating light and fresh--we crave comfort foods! We've got just the thing to cheer you up on a wintry day: Homemade Gluten Free Boneless Chicken Wings.  

Normally, store-bought (or take out) chicken wings are not really all that healthy. Sure, they contain chicken--but that's about where it ends (and, usually it's conventionally processed, hormone- and antibiotic-laden chicken that is void of many nutritional benefits). The wings are often breaded (hello gluten and wheat), deep fried (inflammation, anyone?), and smothered in sugar sauces filled with preservatives (can you say blood sugar spikes?). If you've made the commitment to eat well and nourish your body, chances are you've stricken chicken wings from your menu... until now.  

Chicken wings can be made healthier! Of course, making anything from scratch in the comfort of your own kitchen usually guarantees it's going to be healthier than anything you'd buy that's pre-made or anything you'd get in a restaurant. This is because you have control over the ingredients and take the time to prepare things properly. These wings are no exception.  

While they could more adequately be called bites, "wings" makes you feel like you're indulging--without the guilt part. These homemade wings are coated in coconut flours and gluten free breadcrumbs--both healthier alternatives to conventional breading. They are seasoned with natural flavours like whole mineral-rich salt, pepper, and paprika. They're cooked in a pan instead of deep fried, and you can even bake these in the oven for a healthier (and juicy!) version. Finally, you get to choose the sauce you add, whether it be a homemade BBQ sauce or a natural clean version like Amazing Dad's Original BBQ Sauce. Voila! A healthy comfort meal made fresh at home with real ingredients. Plus, it'll remind you of summer, sitting on a patio enjoying BBQ'd food and the warm sunshine... Enjoy!  

Homemade Gluten Free Chicken Wings
3-4 slices of gluten free bread or 1 cup gluten free bread crumbs
½ cup coconut flour
½ tsp pepper
½ tsp salt
1 tsp paprika
2 eggs
2 large boneless skinless chicken breasts cut in bite size pieces
2 Tbsp grapeseed oil ¾ cups sauce of choice  

  1. Toast the bread, process into breadcrumbs and place in a shallow dish (or, use your gluten free breadcrumbs).
  2. Combine flour, pepper, salt and paprika in a shallow dish.
  3. Whisk the eggs in a shallow dish.
  4. Keeping one hand dry and one hand wet, coat the chicken in the flour mixture and shake off any extra flour. Then, using your wet hand, dip the boneless chicken wing in eggs and gently let any extra egg drip off. Finally cover in bread crumbs.
  5. Heat oil frying pan on medium heat, add chicken and cook for 10-15 minutes until cooked through and no longer pink. (Or, bake them in the oven on a baking sheet until done.)
  6. Pour the sauce in a large bowl and gently toss the boneless chicken wings in the sauce until evenly coated. Enjoy hot!
  Special thanks to Jesse Lane Schelew, BSc, CNP for providing this delish recipe! Jesse is a cheerful Holistic Nutritionist, motivating speaker, cookbook author and wellness writer. She is the founder of, a Skype based holistic nutrition practice and holistic recipe resource. You can connect with Jesse Lane on Twitter, Facebook or Instagram @jesselwellness. Website:

Andy Bayer
Andy Bayer


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