These homemade gluten free, dairy free, Paleo, and Whole30 BBQ Boneless Wings are packed with flavor and perfect for game day or an easy weeknight dinner.
Boneless wings are one of my favorite types of wings. These homemade healthy Whole30 BBQ boneless chicken wings are easy to make, gluten free, dairy free, and will be a total hit with the whole family.
Ingredients
BBQ sauce- You can use whatever bbq sauce you prefer but if you are wanting to keep this Whole30 then be sure to check your ingredients
Substitutions
Tapioca flour- if you don't have tapioca flour then you substitute the tapioca flour with arrowroot flour
BBQ sauce- you can use whatever bbq sauce you like for this recipe. If you are wanting to keep this Whole30 then be sure to check the ingredients on your bbq sauce
Honey BBQ boneless wings- If you want to add honey to the sauce to make honey bbq boneless wings, you can. Just know, it would make them Paleo and not Whole30
Buffalo Boneless Wings- you can use this same method but use buffalo sauce. My Whole30 Crispy Buffalo Chicken uses this same method
Frequently asked questions
Boneless wings aren't really from the wing of the chicken. These Whole30 BBQ Boneless wings are made with boneless skinless chicken breasts.
This is a personal option, but I prefer boneless wings over regular wings. Boneless wings are less messy since you can eat them with a fork.
Step by step
Here are the step for making boneless wings.
- In a large mixing bowl, whisk two eggs
- Cut 1lb of boneless skinless chicken breast into 1-1.5 inch chunks and add them to the mixing bowl with the whisked eggs
- On a large plate, mix together ⅓cup of almond flour and ⅓cup of tapioca flour
- Heat 2tbsp of avocado oil in a large pan to medium heat
- Using tongs, one at a time take a piece of chicken and cover it in the almond flour mixture then place it into the pan. Try to not overcrowd the chicken. You may need to do this in batches.
- Cook the chicken for about 5-6 minutes per side then set aside on a clean plate.
- While the chicken is cooking, in a small saucepan add 1 cup of bbq sauce, ½tsp pepper, and ½tsp salt and turn the heat to low.
- Once the chicken is done cooking, using clean tongs, pick up chicken pieces one at a time and dunk them into the saucepan with the bbq sauce till all sides are covered.
- Serve with a side of celery, carrots, and your favorite ranch.
Air fryer method
You can use an air fryer to cook the chicken instead of using the stove.
- In a large mixing bowl, whisk two eggs
2. Cut 1lb of boneless skinless chicken breast into 1-1.5 inch chunks and add them to the mixing bowl with the whisked eggs
3. On a large plate, mix together the almond flour and the tapioca flour
4. Preheat your air fryer to 400 degrees Fahrenheit
5. Spray the basket or tray of your air fryer with avocado oil and place the coated chicken pieces into the basket or tray. You will most likely have to cook the chicken in batches so you don't overcrowd your basket or tray
6. Set the timer for 12 minutes. At the 6 minute mark, open the air fryer and flip the chicken, spray the flipped side with avocado oil and continue to cook for the last 6 minutes
7. While the chicken is cooking, in a small saucepan add 1 cup of bbq sauce, ½tsp pepper, and ½tsp salt and turn the heat to low.
8. Once the chicken is done cooking, using clean tongs, pick up chicken pieces one at a time and dunk them into the saucepan with the bbq sauce till all sides are covered.
9. Serve with a side of celery, carrots, and your favorite ranch.
Recipe
BBQ Boneless Wings
Ingredients
- 1 lb boneless skinless chicken breast
- 1 cup bbq sauce I like to use The New Primal Whole30 Classic BBQ Sauce
- 2 eggs
- 2 tablespoon avocado oil For cooking the chicken
- ⅓ cup almond flour
- ⅓ cup tapioca flour
- ½ teaspoon salt
- ½ teaspoon pepper
EQUIPMENT NEEDED
- Skillet Pan
Instructions
- In a large mixing bowl whisk together two eggs
- Cut the chicken breast into 1-1.5 inch pieces and add them to the bowl with the whisked eggs
- On a large plate, mix together the almond flour and tapioca flour
- Heat avocado oil in a large skillet pan to medium heat
- Using tongs, taking one piece of chicken at a time, coat all sides of the chicken pieces with the almond flour mixture then place in the hot pan. Try not to overcrowd the chicken in the pan. You may need to do this in batches.
- Cook the chicken on each side for about 5-6 minutes then set aside on a clean plate
- While the chicken is cooking, add the bbq sauce, salt, and pepper to a small sauce pan and heat to low
- Once the chicken is done, using clean tongs, take each piece of chicken and dunk it into the saucepan with the bbq sauce making sure to coat all the sides
- Serve with celery, carrots, and your favorite Whole30 ranch
Notes
Nutrition
*nutrition information is an approximate
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