Gluten Free Crispy Chicken Wings Recipe

Gluten Free Crispy Chicken Wings Recipe

I often get email letters from people asking me for recipes for “kid food.” Personally, I never made a distinction in my home between kid food and grown up food – good food should be enjoyed by all.

But I do understand that some kids can be pickier eaters. If this is the case with your child then you need to find ways that make food more appealing to the youngsters.

Here are a few tips I have discovered for getting kids to eat.


It seems that kids like to eat things off a stick! Get some wooden skewers and tread pieces of fruit on them. Cut meat and veggies into bite sized pieces and cook on skewers shish kabob style.


It seems that kids will be more willing to try something if they can dip it into something. Make dips for veggies, meats, and fruits. Let’s face it, it is just fun to dip and eat!


Texture can be a big deal for kids. I have found that most kids like crunchy textures over mushy. Try coating foods in crispy cracker coatings before baking to add crunch.


Making food size appropriate is always a good tip. A child may not want to eat a whole chicken leg but very few will turn down a mini chicken “leg.” Chicken wing drumettes are fun and the wing has the most flavor of any part of the chicken.

Finger food:

Honestly everyone (not just kids) likes to eat with their fingers now and again. This is especially helpful when your child has not yet mastered the use of silverware. Cut food into bite sized pieces and let them use their hands.

This Gluten Free Crispy Chicken Wings recipe uses many of these tips. And in our family they are always devoured by both kids and adults.

I start with the drumettes part of the chicken wing (ask your butcher for them if they are not sold that way, they will be happy to oblige. I marinate the wings in a tasty sauce of gluten free barbecue sauce and honey for added favor and then coat them with a cracker crust before baking.

I like to use Crunchmaster crackers for the coating. First of all, their crackers are delicious and stay crispy and have exceptional crunch thanks to a proprietary baking process. When using Crunchmaster Multi Grain Sea Salt Crackers you also get to sneak in a little extra fiber, always a good thing in any diet. And the hint of sea salt compliments the savory/sweet sauce. Also Crunchmaster crackers are such an easy gluten free product to find; they are available in most regular grocery stores and even at Costco. Many of my friends who are not even gluten free like to use Crunchmaster crackers simply because they taste so darn good!

Choose a gluten free barbecue sauce that is not too spicy for the kids and I think you will find this recipe is a winner for everyone.

If you provide good food that is fun to eat for the whole family, you will find that you don’t have to make separate meals for the kids and adults and will have much better chances of getting the whole family to sit down for dinner!

Gluten Free Crispy Chicken Wings

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Gluten Free Crispy Chicken Wings Recipe
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Gluten Free Crispy Chicken Wings Recipe

Prep Time15 mins
Cook Time30 mins
Total Time1 hr 15 mins
Course: Appetizer
Cuisine: American
Servings: 6 people
Calories: 532kcal
Author: Gluten Free & More



  • Pour ¾ cup of the barbeque sauce and ¼ cup of the honey in a large plastic storage bag and mix. Add the chicken wings, close the bag and toss several times to coat the wings with the sauce. Let sit in the refrigerator for at least 30 minutes or up to 24 hours.
  • Preheat oven to 450 degrees. Spray two baking sheets with gluten free, non-stick cooking spray.
  • Grind the crackers in a food processor or blender to fine crumbs and pour onto a dinner plate. Remove a chicken wing from the marinade, roll in the cracker crumbs to coat and place on prepared baking sheet. Repeat with remaining chicken wings. Discard the marinade. Spray the tops of the wings lightly with gluten free, non-stick cooking spray. Bake for 25 – 30 minutes or until browned and cooked through (registering 165 degrees on an instant read thermometer inserted into the thickest part of the wing).
  • Combine the remaining ¼ cup barbeque sauce with the remaining ¼ honey and serve with the wings for dipping.


Nutrition Facts
Gluten Free Crispy Chicken Wings Recipe
Amount Per Serving
Calories 532 Calories from Fat 234
% Daily Value*
Fat 26g40%
Saturated Fat 7g35%
Cholesterol 125mg42%
Sodium 612mg26%
Potassium 380mg11%
Carbohydrates 42g14%
Sugar 39g43%
Protein 30g60%
Vitamin A 345IU7%
Vitamin C 1.6mg2%
Calcium 37mg4%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

The views and opinions expressed on this blog are purely the blog owner’s. This blog accepts free manufacturers’ samples and forms of cash advertising, sponsorship, paid insertions or other forms of compensation. Affiliate links may be included in this post.

Disclaimer: All nutrition facts on Gluten Free & More are meant only as a guide and may differ depending on product brands used or ingredient substitutions. Some errors may occur, so you are encouraged to confirm the recipe’s ingredient and nutrition suitability for your own diet.
Have you tried this recipe? Give it a star rating and let us know your thoughts in the Ratings & Reviews section below.
Tags: Barbecue Chicken Crackers Crispy Dairy Free Easy Kid Friendly Wings
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  1. April 29, 2013

    My husband just asked me tonight to make a gluten-free “Kentucky-Fried-Chicken”. Well, now I have a recipe and don’t have to come up with one! Thank you for saving me some time. These look delicious!

  2. April 29, 2013

    You’ve just confirmed what I’ve suspected all along: me and my husband are still kids. All we need is crunch and finger foods. :-)

    1. Gluten Free & More
      May 3, 2013

      Haha! Welcome to my world!

  3. April 29, 2013

    Gluten-Free Chicken Fingers is my kids favorite meal as of the moment. I always let mine brine in a milk mixture before breading, but I can’t wait to try this bbq mixture now! Does it give the wings a lot more flavor?

    1. Gluten Free & More
      May 3, 2013

      Hi Carolyn, so much flavor! Enjoy!

  4. May 3, 2013

    I have never made chicken wings before (always bought them). I will have to give this a try and see how it goes. These look great :)

    1. Gluten Free & More
      May 3, 2013

      Thanks Lee! Enjoy!

  5. May 14, 2013

    These look simply delicious, especially dipping them in the barbeque sauce. Guess I still have a little kid in me, at least when it comes to food.
    Thank you for the tips on how to get the children to eat better. We are just starting our family, and any tips help a lot. I really like the idea of putting meat and veggies on skewers.

    1. Gluten Free & More
      May 14, 2013

      Thanks Michelle – I love anything that can be dipped or on a stick too so I guess I am a little kid at heart as well :) Good luck to you and your family!

  6. Kenny
    June 10, 2013

    What gluten free barbeque sauce do you use? I want to make this for my wife tonight. Thanks!

    1. Gluten Free & More
      June 10, 2013

      There are a few that I love – Bone Sucking Sauce, Rufus Teague, and Sauce Goddess are my favorites. They sell Bone SUcking Sauce and Rufus Teague at my local health food store.

  7. June 14, 2013

    Great gluten-free recipes at your blog for patients who are intolerant to gluten. I want to try some.

    1. Gluten Free & More
      June 15, 2013

      thank you!

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