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Low FODMAP Baked Peri Peri Chicken Wings

  • Author: Amy Agur
  • Total Time: 1 hour 15 minutes
  • Yield: 2 lbs chicken wings 1x


Looking for a summer show stopper? These easy low FODMAP peri peri chicken wings will be a family favourite in no time!


  • 2 cups red bell pepper, roughly chopped
  • 50 g (2-3) red Thai chilli peppers, chopped
  • 2 tbsp fresh ginger, roughly chopped
  • 1 tbsp smoked paprika
  • 1/2 tsp ground black pepper
  • 1/4 cup white vinegar
  • 2 tsp salt
  • 1/4 cup low FODMAP shallot-infused olive oil
  • 1 tbsp dried oregano
  • 1 tsp lemon zest
  • 1 tbsp lemon juice
  • 2 tbsp coconut milk * optional
  • 2 lbs chicken wings (separated and trimmed)
  • 4 tbsp low FODMAP flour
  • pinch salt and pepper


  1. Add all of your ingredients to a strong blender or food processor and blend until very smooth. 
  2. Transfer the sauce to a medium-sized saucepan and cook on medium-low heat. The sauce is done when you can drag a spoon across the bottom of the pan and leave a trail. Let the sauce cool to room temperature
  3. Preheat oven to 400 degrees and line a baking sheet with parchment paper. 
  4. Place your chicken wings in a Ziplock bag with the salt and pepper and give them a shake to coat. Then add the flour and shake them again. You might need to massage them a little to make sure you get full coverage. 
  5. Place the chicken wings on the lined baking sheet, making sure each wing has it’s own personal space. Bake them until they’re crispy and golden (about 45-50 minutes). Remember to turn them once about halfway through cooking. 
  6. Once the wings are cooked, place them in a bowl and toss them in the peri peri sauce. Serve immediately. 


Recommended low FODMAP serving – 1/2 lb of peri peri chicken wings per sitting. 

This sauce is traditionally made with African bird’s eye chilli peppers, but this pepper has not been tested by Monash, yet. Sub any spicy low FODMAP pepper during the first or second phase of the program. 

This sauce loses a bit of its bite after freezing. So if you find it a little too spicy for your taste buds, try freezing it before you use it. 

  • Prep Time: 30 min
  • Cook Time: 45 min
  • Category: appetizer, lunch, dinner
  • Method: baking
  • Cuisine: South African, American


  • Serving Size: 1/2 lb wings
  • Calories: 715
  • Sugar: 6 g
  • Sodium: 1403 mg
  • Fat: 52 g
  • Saturated Fat: 12 g
  • Unsaturated Fat: 0 g
  • Trans Fat: 0 g
  • Carbohydrates: 18 g
  • Fiber: 2 g
  • Protein: 42 g
  • Cholesterol: 170 mg

Keywords: Low FODMAP Peri Peri Chicken Wings, Low FODMAP baked peri peri chicken wings, low FODMAP piri piri wings