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Baked Maple Mustard Chicken Wings

FODMAP appetizers - Baked Maple Mustard Chicken Wings

I can come up with FODMAP safe dinner and dessert recipes with no problem but FODMAP appetizers can be trickier. Not only do you want an appetizer to be easy, feed a crowd but also be something that everyone will love and gravitate to. Chicken wings accomplish all three of those requirements if you ask me! Throw chicken wings on a platter with some dips and raw vegetables and you are ready to go. What I love about making chicken wings yourself is you are able to control how much sauce and sodium is added to them. Also, anytime I make something homemade it is almost ALWAYS healthier than the restaurant version.

I have a strange association with chicken wings and my Mom as she absolutely LOVES chicken wings. It’s such a random craving of hers but when a craving kicks in she’ll happily pick up an order of wings and chow down on them for dinner. Whenever any of us order a chicken dish, we give her the chicken wing as it’s her favorite part of the chicken! Aren’t we good kids? 😉

Looking for other easy FODMAP appetizers? Check out recipes for spinach dip, hummus, and roasted tomato & ricotta bruschetta.

Wing Sauce
Wing Sauce
Chicken wings ready for the oven.
Chicken wings ready for the oven.
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FODMAP appetizers - Baked Maple Mustard Chicken Wings

Baked Maple Mustard Chicken Wings

  • Author: Fit Fab FODMAP
  • Prep Time: 10 minutes
  • Cook Time: 45 minutes
  • Total Time: 55 minutes
  • Yield: 4 servings 1x
  • Category: light bites
  • Cuisine: american


  • 2.5 pounds chicken wings
  • 1/2 cup spicy brown mustard (make sure it is garlic and onion free)
  • 1/4 cup pure natural maple syrup
  • 1 tbsp lemon juice
  • 1/4 cup butter


  1. Preheat the oven to 375 degrees.
  2. In a small saucepan add all of the ingredients (minus the chicken wings) on medium heat until fully incorporated (about 3-4 minutes).  Set aside.
  3.  Add the chicken wings to a large plastic bag and add the wing sauce.  Gently shake until the sauce has fully coated the chicken.
  4. *Place a rack (I use a cookie cooling rack) on top of a lined baking sheet and place the wings down.
  5. Bake in the oven for 30 minutes, turn the wings over and bake for an additional 10-15 minutes or until chicken is cooked to 165 degrees.


*this helps the wings not get soggy.

Keywords: chicken wings, FODMAP appetizers, FODMAP light bites

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