Buffalo wings are a popular appetizer or snack made of chicken wings that are deep fried and then coated in a spicy sauce made with hot sauce and butter. They originated in Buffalo, New York in the 1960s and have since become a staple menu item at many restaurants and bars, especially during sporting events.
For people with celiac disease or gluten sensitivity, a common question is whether traditional buffalo wings are gluten-free. The answer is that they usually are, but there are a few things to keep in mind.
Are Traditional Buffalo Wings Gluten Free?
The typical ingredients in traditional buffalo wings are relatively simple:
– Chicken wings
– All-purpose flour for dredging
– Oil for frying (often canola or vegetable oil)
– Hot sauce (such as Frank’s RedHot)
– Butter
None of these ingredients inherently contain gluten. So plain buffalo wings fried and tossed in just hot sauce and butter are generally safe for those avoiding gluten.
Some restaurants may add thickening agents like cornstarch to their sauces, which should also be fine for gluten-free diets. But it’s always smart to ask about ingredients when ordering just to be sure.
It’s also important that any buffalo wings are made in oil that hasn’t been contaminated with gluten-containing foods like breaded items. Reputable restaurants with good kitchen practices will follow protocols to avoid cross-contact between fried foods.
Potential Sources of Gluten
There are a few potential sources of gluten that could make some buffalo wings unsafe:
Breading
Some restaurants bread their wings before frying using a typical batter containing flour. This would add gluten and make the wings unsuitable for a gluten-free diet. Always check that wings are not breaded or ask for naked/unbreaded wings.
Flour in Sauce
While uncommon, some buffalo wing recipes call for a small amount of all-purpose flour to help thicken the butter/hot sauce mixture. So if you are very sensitive, verify the sauce ingredients.
Shared Fryers
Since traditional wings are fried, they can pick up gluten if cooked in oil shared with breaded fried foods. Be sure the fryer oil is only used for plain wings and not items with breading.
Marinades or Seasonings
Some restaurants marinate or season their wings in ways that could introduce gluten, like soy sauce, before frying. Check for gluten-free seasonings.
Blue Cheese Dressing
A common dipping sauce for buffalo wings is blue cheese dressing, which often contains flour or breadcrumbs. Request gluten-free dressing or stick with celery and ranch.
Tips for Ordering Gluten-Free Wings
Here are some tips for ordering buffalo wings gluten-free at a restaurant:
– Ask if they can be made gluten-free and explain your needs. Many kitchens are used to accommodating this request.
– Verify no breading or flour is used in prep or cooking.
– Request fresh oil rather than shared fryer if cross-contact is a concern.
– Ask about ingredients in any sauces or seasonings.
– For dipping sauce, request gluten-free ranch or blue cheese dressing.
– Check if celery and carrot sticks are prepared separately from breaded items.
– Consider ordering boneless wings, as these are less likely to be breaded.
– Check menus online first and call ahead if you have questions.
Preparing Gluten-Free Wings at Home
To make sure your buffalo wings are gluten-free, the safest bet is preparing them yourself at home. Follow this simple recipe:
Ingredients
– 3 lbs chicken wings, tips removed
– 1 cup hot sauce (Frank’s RedHot or your preferred brand)
– 4 tbsp unsalted butter (or ghee/oil for dairy-free)
– 1/2 tsp garlic powder
– 1/2 tsp paprika
– Salt and pepper to taste
Instructions
1. If baking: Preheat oven to 400°F. Line a rimmed baking sheet with parchment paper. Arrange wings on sheet and bake 20 minutes.
2. If frying: Heat 1 inch oil in skillet or deep fryer to 350°F. Fry wings 8-10 minutes until golden brown and crispy. Drain on a paper towel-lined plate.
3. Melt butter in a small saucepan over medium heat. Add hot sauce and spices and whisk until combined.
4. Transfer wings to a large bowl. Pour sauce over wings and toss to coat evenly.
5. Serve immediately with celery sticks and gluten-free ranch or blue cheese dressing if desired.
This simple recipe avoids any sources of gluten and results in tasty buffalo wings you can enjoy worry-free! Frying instead of baking gives them an extra crispy texture.
Are Store-Bought Buffalo Wings Gluten Free?
When purchasing prepared buffalo wings from the store, check the ingredient labels carefully. Here’s what to look for:
Breaded vs. Naked
Many brands offer both breaded and “naked” or unbreaded buffalo wings. Only choose naked.
Flour in Sauce
Scan the buffalo wing sauce ingredients for sources of gluten like wheat flour. Choose brands without.
Shared Equipment
Look for labels indicating wings and sauce were prepared in a gluten-free facility and/or shared equipment was avoided.
Some brands known to offer gluten-free buffalo wings include Tyson Naked Wings, Bell & Evans, and Foster Farms. Always verify by reading labels.
Allergens and Cross-Contact Considerations
Those with celiac disease or severe gluten sensitivity also need to watch out for potential cross-contact with gluten even when wings have gluten-free ingredients.
For very sensitive individuals:
– Opt for wings prepared separately at home
– Avoid wings fried in shared fryer oil at restaurants
– Carefully vet manufacturing practices of packaged wings
People with wheat allergy in particular need to use extra caution, as even tiny traces of gluten could trigger a reaction.
Other Allergens in Buffalo Wings
Here are some other potential allergens found in buffalo wings to be aware of:
– Soy: Soy sauce is sometimes used as a marinade. Also, soybean oil may be used for frying.
– Dairy: Butter is a traditional buffalo wing ingredient. Many blue cheese dressings contain dairy as well.
– Eggs: Some buffalo wing sauces use egg as an ingredient. Also, blue cheese dressing often contains eggs.
– Shellfish: Oyster sauce is occasionally an ingredient. Anchovies are sometimes in Caesar dressing used for dipping.
Talk to your server about how to avoid exposure to your specific food allergies when ordering. And diligently read labels if purchasing packaged wings.
Healthier Buffalo Wing Options
Traditional buffalo wings are deep fried, which can make them heavy and high in calories/fat for some diets. Here are some healthier alternatives:
– Baked wings: Use a rack to elevate wings and allow air flow for crisping in oven
– Air fried wings: Air fryers can make wings crispy with less oil
– Grilled wings: Get char from grill without frying
– Cauliflower wings: Replace chicken with bite-sized cauliflower florets
– Dry rubs: Skip buttery buffalo sauce and use a spice blend instead
– Lighter dipping sauces: Opt for hummus, salsa, Greek yogurt dips, etc. over blue cheese dressing
– Cool to lower heat: Blue cheese cools the spice versus ranch which can accentuate it
So you can still enjoy the delicious flavors of buffalo wings on a gluten-free diet. Just take some simple precautions when ordering and prep your own at home when possible. With the right modifications, wings can also be a bit healthier too. Enjoy!