Honey Baked Wings (GAPS)

Lets talk wings for a bit.

Christopher in his pretend airplane we made the other day.

No. Chicken wings.


I love them. Not just for parties or when we go out and get an appetizer. I regularly serve them as a main dish for my family. Why?

  • They are really hard to mess up. I have never made a dry wing (even when we were first married).
  • They are simple to bake and usually take a matter of minutes to get into the oven.
  • The have so much skin and bones that the meat is incredibly flavorful and moist!
  • You get messy eating them, and there is no way around it.
  • They are fun.
  • They are as tasty as tenders with being about 1/3 the price. Yes, a lot of what you buy is bones and skin but for me, at least, those are just as valuable as the meat. The skin provides plenty of healthy fat as well as keeps the meat moist, and the bones can be saved to make stock- something we try to have plenty of for health reasons.


This honey baked wings version is deliciously sticky and messy, just like wings should be, without being any trouble to make.
I dare say they are the best wings I have ever had! The first bite I took of them instantly made me sigh with delight, my brother’s eyes popped out with happy surprise, and the kids chowed down. Poor Mark was not home.

Honey Baked Wings 

  • About 2 1/2 pounds wings
  • 2 t salt
  • 1 t garlic powder
  • 1 t dried ginger
  • 1/4 t ground thyme
  • 1 T onion powder
  • 2-3 T honey (3 is pretty sweet if you are also using coconut oil)
  • 1/4 cup coconut oil, or softened butter
  • 1 egg white
  • 1/2 t salt
Note: We are avoiding anything remotely spicy or super acidic because it irritates my daughters mouth. I am sure you could add sriracha to the honey sauce. Anything that will add spice without a lot of water content. 

Preheat the oven to 450.
Toss the wings with the salt and spices. Lay them on a sheet pan fat side up and put them in the oven. Bake the wings for 30 minutes, rotating the tray halfway through for even baking. The back of the oven is usually hotter.
While the wings are cooking assemble your glaze. Mix together the honey, coconut oil or butter, 1/2 t salt, and egg white. The oil was solid and I did not bother to melt it I just used a fork to mash it into the other ingredients. Use a bowl big enough to hold the wings too.
Take the wings off the pan and put them in the bowl with your glaze. Toss to coat. Don’t pour them into the glaze as the hot fat on the bottom of the pan might cook the egg white.
Put the wings back onto the sheet pan. Use a pastry brush to add leftover glaze to the top of the chicken pieces.
Bake for 5 minutes.
Flip the wings over, and turn the pan around. Spoon the oil that ran off the chicken back onto it. Note: the egg whites bake where it hits the pan that is fine.
Bake for an additional 5 minutes.
That’s it folks.
Serve with a hot sauce if desired.
Serve. Eat. Get messy. Repeat.