Paleo Glazed Chicken Wings

I’m pretty proud of these Paleo Glazed Chicken Wings. Why? Because they’re not only delicious and Autoimmune Protocol friendly, but they’re also Whole30 compliant because they are completely free of any added sweetener like honey or maple syrup.

So what’s the secret to making a lovely Paleo Glazed Chicken Wing? Surprisingly, the answer is…. mango! Huh?

Paleo Glazed Chicken Wings from This glaze is fruit based, which means there are no added sweeteners! #paleo #whole30 #autoimmunepaleo #aip #wings #gamefood

I used some organic frozen mango to form the base of the the glaze for the chicken wings because I didn’t want to depend on lots of honey or maple syrup for sweetness. You might be wondering if having a mango flavored wing would be a good thing. But the thing is: cooked mango doesn’t really taste of much on its own. Which means that – surprisingly – the mango flavor doesn’t dominate at all. What it does do, however, is lend a little sweetness and enough natural sugar to create a nice golden brown coating to the wings. Which means that even though these Paleo Glazed Chicken Wings are baked, they do have a lovely crispy exterior. OMNOMNOM.

Now before someone freaks out about using two cups of mango as a base for the Paleo Glazed Chicken Wings marinade – don’t! I know fresh mango can be insanely expensive. But I got a 5 lb bag of organic frozen mango at Costco, which is an amazing deal – plus, it’s already peeled, without pits and cut into chunks for you. Bonus!

Paleo Glazed Chicken Wings from This glaze is fruit based, which means there are no added sweeteners! #paleo #whole30 #autoimmunepaleo #aip #wings #gamefood

There’s one other trick to making these Paleo Glazed Chicken Wings. You can just place them on a lined baking tray to cook them, but the best way to ensure that they get the deep color and crispiness you can see in my pictures is to use an oven safe wire rack. That way, the chicken wings don’t sit in their own juices, which makes them soggy. Keeping them elevated up on an oven safe wire rack like this means that air circulates around them and they crisp and brown much more effectively.

And one last thing. These Paleo Glazed Chicken Wings are delicious – as well as Whole30 and Autoimmune Protocol friendly – just as they are. But if you’re NOT following the Autoimmune Protocol, feel free to  whip up some of Stupid Easy Paleo‘s ridiculously awesome {but NOT autoimmune protocol friendly} Sweet Chili Sauce. It has all the flavor of commercially produced Sweet Chili Sauce, but none of the junk. Your tastebuds will thank you, I promise!

Paleo Sweet Chili Sauce from


Paleo Glazed Chicken Wings

These oven baked Paleo Glazed Chicken Wings don’t have any added sweetener and are Whole 30 & Autoimmune Paleo friendly!

  • Author: Rachael Bryant / Meatified
  • Prep Time: 40 mins
  • Cook Time: 40 mins
  • Total Time: 1 hour 20 mins


  • 6 lbs chicken wings
  • 2 cups mango, cubed
  • 6 cloves garlic
  • Juice and zest of 2 limes (about 1/4 cup fresh juice)
  • 1/4 cup + 2 tbl coconut aminos
  • 1/4 cup avocado oil
  • 1/4 cup (or more) water
  • 3 tbl minced ginger
  • 1 tbl gluten free fish sauce


  1. Add all of the marinade ingredients to a blender and process until combined.
  2. In a large freezer bag or container, pour the marinade over the chicken wings and toss to coat them evenly.
  3. Marinate the wings for at least 1/2 an hour or up to overnight before cooking.
  4. Preheat the oven to 400F.
  5. Line two half sheet baking trays with foil. Place an oven safe wire rack onto each tray.
  6. Divide the chicken wings between the two trays and place them onto the wire racks.
  7. Bake for 30 minutes, then use tongs to turn over the wings.
  8. Turn the oven up to 425F. Return the wings to the oven and continue to bake until golden brown, about 10 minutes.


This recipe is Whole 30 and Autoimmune Paleo friendly!

This post was included as part of the AIP Recipe Roundtable at Phoenix Helix!

If you liked this post, click here to Pin it!

Paleo Glazed Chicken Wings from This glaze is fruit based, which means there are no added sweeteners! #paleo #whole30 #aip #wings #glutenfree


  1. I found a package of organic mango at Trader Joe’s for about $1.28 — not bad! Plus I didn’t have to do all the cutting myself.

    We are having this tonight and I hope I did it right. However, we are using drumstick because for whatever reason wings were crazy expensive around here. Anyway, my question… what consistency should the marinade be? Mine was kind of thick… and how much should I leave on them when they cook?

    1. Good score on pricing at TJs!

      It is pretty thick – you can add a splash of water to thin it down if it’s not coating the wings evenly.
      I gently shook off a little of the excess marinade – but it doesn’t matter too much because any extra will drip off onto your baking tray. Just make sure it is lined as it will burn onto the tray otherwise, which is a pain to clean up 😉

      1. Okay, thanks! I added a bit more water and called it good. Our house smelled delish! I am still not very good at getting everything to “crisp” when baking. So, I had to put the drumstick under the broiler a bit. However, I did have a couple of extra legs and turned the oven to convection and that helped it brown up some for sure. Apparently that is what I need to do. I must say my three little girls loved it!

        I must now confess that I apparently looked at the wrong price tag at TJ’s — it was actually $2,28 for the two cups. Still, I don’t think it’s bad. But I think I will but the Costco stuff next time so I have it on hand for smoothies for my girlies.


        1. Oh, the broiler finish is a good idea – I will try that out myself next time. I’m glad it was a hit with your girls 🙂

          The Costco stuff is a great deal, especially when you’re getting just the fruit. No paying for the inedible skin and pits like you would if you bought them fresh is neat!

  2. I made these tonight and loved them. Plus have plenty for a second dinner for the family! I completely forgot about your dipping sauce you suggested – can’t wait to make that sauce and put these wings over the top!

  3. I think it is really good that you are posting all these healthy yummy recipes.

    I don’t amean to be picky, but I believe that the autoimmune protocol recommends removing all nightshades including chilli. Also mango is not allowable because it is a high gi fruit.

    I am mentioning this so that people don’t eat foods that could be harmful or potentially slow down their healing process.

    Best wishes 🙂

    1. Hi Angela, you are correct when it comes to the chili sauce, which is why I tried to make it clear in the post that it is NOT AIP. Let me see if I can make that a little clearer now 🙂

      The wing recipe itself is AIP. When it comes to the mango within the glaze, that IS allowed on AIP (at least per Sarah Ballantyne’s Paleo Approach, I’m not sure which AIP path you follow) as long as a person’s total fruit intake constitutes less than 20 g of fructose per day. The recipe uses 2 cups of mango, which has 15.4 g of fructose in total. Since that fructose is spread out across 6 lbs of chicken wings, I don’t see that these wings would constitute a problem per serving of a few wings. Thank you for stopping by – and please keep questions coming! Back when this recipe was posted, I did not post AIP recipes exclusively, so it’s good to get feedback! 🙂

  4. Hi! So we made these tonight, marinated them for 40 minutes, and put them on racks on the trays. I noticed they weren’t getting crispy (I think we should’ve cooked one tray at a time) and the glaze was all on the tray.
    How long did you marinate them for, and what could make the glaze stay on and get crispy?

    1. I only marinated mine for about 30 minutes and baked both trays together at the same time. I’m sorry yours didn’t work out 🙁 Did you turn the wings and turn up the heat at the end?

  5. Pingback: Paleo Super Bowl
  6. Hello,
    I’d like to make these, but am following a low FODMAP diet, so no mango for me. Would 2 cups pineapple chunks be okay instead of the 2 cups mango? If not, would you mind suggesting a low FODMAP substitute?
    Thanks in advance for your reply!
    P.S. I love the recipes I’ve tried from Nourish. Thank you for such a great cookbook!

    1. Hi Terry, thanks for stopping by! Hmmm, my first suggestion would have been peaches, but that won’t work for low FODMAP. I haven’t tested out the pineapple substitution, but I think it could work. You may need a little less of the pineapple as I think it probably contains a little extra water compared to mango, so perhaps start with a cup of the pineapple blended in and see if that’s enough to coat the wings; if not, try increasing the amount of pineapple. The only caution I would make is that the enzymes in fresh pineapple can make meat mushy because they start to break down the fibers after a while – this is actually why fresh pineapple stops gelatin from setting, too. So if you’re substituting pineapple, I would recommend you don’t marinade them overnight and limit the marinading time to a maximum of two hours. Hope that helps! 🙂

      1. Thanks for the pineapple info/tips! I used 1 cup pineapple, garlic oil to replace the garlic cloves and drumsticks (I’m not a wings fan). I didn’t add any water — wasn’t needed. I marinated the drumsticks for 90 minutes in the fridge, then 30 minutes at room temperature. The drumsticks were pretty tasty, but the flavour seemed to be mostly in the skin. I’m wondering if it’s because it was only a 2 hour marinade. Next time I think I’ll try with boneless & skinless thighs.
        I just wanted to give an update in case anyone else needed to try the low FODMAP option. Thank you again for the advice!

  7. Looking forward to trying these. I can’t have garlic though. Any suggestions on a substitution? – Sorry, I know garlic is such an essential flavour ingredient for most meat dishes!

    1. You could skip the garlic altogether or if you’re avoiding FODMAPs, I believe you can use the green tops of scallions finely chopped. If FODMAPs aren’t an issue, you could try shallots or even a little (minced) leek instead 🙂

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