Quick Answer
Chicken wings are naturally gluten-free. However, many restaurants bread or toss their wings in flour before frying, which adds gluten. So plain naked wings are gluten-free, while breaded wings likely contain gluten. Check with the restaurant on how they prepare their chicken wings.
What is Gluten?
Gluten is a group of proteins found in wheat, barley, and rye. For people with celiac disease or non-celiac gluten sensitivity, consuming gluten triggers an immune response that damages the small intestine. This can cause symptoms like abdominal pain, bloating, diarrhea, constipation, vomiting, fatigue, and more.
The only treatment is a strict lifelong gluten-free diet. This means avoiding foods and ingredients containing wheat, barley, rye, and related grains.
Are Chicken Wings Naturally Gluten-Free?
Yes, plain chicken wings are inherently gluten-free. Chicken does not naturally contain any gluten.
Gluten is only present if it has been added during processing, cooking, or preparation. Breading, battering, sauces, and seasonings applied to chicken may contain glutenous ingredients.
So naked, plain chicken wings without any coatings are gluten-free. But chicken wings can become contaminated with gluten depending on how they are prepared.
Breading and Batter
Many restaurants bread chicken wings in flour or batter before frying. This gives the wings a crispy coating.
Unfortunately, most flour contains gluten unless specifically stated. Common sources are wheat flour, all-purpose flour, breadcrumbs, panko, etc.
Therefore, breaded or battered chicken wings are not gluten-free unless a certified gluten-free flour is used.
Sauces and Seasonings
Chicken wings are often tossed or served with savory sauces, such as:
- Buffalo
- BBQ
- Teriyaki
- Garlic Parmesan
These wing sauces may contain glutenous thickeners, flavorings, or preservatives such as soy sauce.
Seasoning blends applied to wings may also have gluten-containing additives. Always check the ingredients list on sauces and seasonings.
Fried in Shared Fryer Oil
Another consideration is cross-contact from frying. Wings cooked in the same fryer oil as breaded foods could pick up traces of gluten in the oil.
Those with celiac disease or gluten sensitivity should avoid chicken wings fried in a shared fryer. Opt for wings cooked separately or ask for a fresh oil change.
Tips for Ordering Gluten-Free Wings
Here are some tips for ordering gluten-free chicken wings at a restaurant:
- Ask for naked, plain wings with no breading or sauce
- Verify wings are not seasoned with glutenous mixes
- Request wings to be cooked in a separate fryer
- Avoid wings fried in the same oil as breaded foods
- Check that wing sauces do not contain soy sauce or wheat
- Ask for sauce to be served on the side
- Stick to simple flavors like lemon pepper or Cajun
If you’re unsure, don’t hesitate to ask your server detailed questions about ingredients and preparation. Many restaurants offer gluten-free menus and are accustomed to accommodating dietary needs.
Preparing Gluten-Free Wings at Home
Making gluten-free wings at home gives you full control. Follow these simple tips:
- Use plain chicken wings and coat with gluten-free cornstarch if desired
- Fry wings in a clean pot to prevent cross-contact
- Toss cooked wings in homemade sauces thickened with cornstarch, not wheat flour
- Season wings with salt, herbs, spices, lemon, etc. instead of premixed seasonings
- Serve wings with gluten-free dipping sauces like ranch, blue cheese, etc.
Conclusion
Plain chicken wings without any coatings or sauces are naturally gluten-free. However, many restaurants add gluten during preparation through breading, battering, sauces, and shared fryers.
When dining out, confirm your wings are naked and cooked separately. At home, coat or toss wings in gluten-free ingredients. With the proper precautions, you can safely enjoy gluten-free chicken wings!