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Low-FODMAP buffalo chicken wings

Everyone needs a little comfort food now and then. Satisfy your taste buds and your tummy with this recipe for savory low FODMAP buffalo chicken wings from Amy Agur! Agur is the founder of The FODMAP Formula, a website dedicated to explaining IBS and the low FODMAP diet simply.

To prep your wings

900 g (about 2 pounds) chicken wings, separated and trimmed

1/4 cup low FODMAP flour

a pinch of salt and pepper

To make your buffalo sauce

1/3 cup low FODMAP cayenne pepper sauce

2 tbsp unsalted butter

1 tsp Worcestershire sauce

1. Preheat your oven to 400 ℉ and line a low rimmed backing sheet with parchment paper. Set it aside.

2. Place your chicken wings, flour, salt, and pepper in a plastic bag. Seal the top and shake them until all of the chicken wings are evenly coated with flour.

3. Spread out your chicken wings in a single layer on your baking sheet and bake until they’re crispy and golden (about 45-50 minutes). Turn them once about halfway through cooking.

4. While your wings are cooking, combine the pepper sauce, butter, and Worcestershire sauce in a small sauce pan and bring to a boil. Once you see bubbles, remove the pan from the heat and allow it to cool to room temperature.

Once the wings are nice and crispy, place them in a bowl and toss them in the buffalo sauce. Serve immediately!

For more information about Amy Agur and her tasty recipes, visit To register for a free session, visit: (


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