crispy oven-baked chicken wings built on lemon, permitted aromatics, and arrowroot, with black pepper omitted for Core AIP

Read the label on a jar of lemon pepper seasoning and pepper is right there, second or third on the list, hiding inside a name that does not even say so. That is the trap with wings: the one seasoning built for them rests on a seed-spice Core AIP asks you to set down. This version rebuilds the blend from sea salt, onion powder, garlic powder, and real lemon zest, and the wings come out just as sharp.

Lemon is where the real nutrient work happens. Its vitamin C supports collagen formation and has a real part to play in immune function, and the parsley scattered over the top at the end brings a little more of the same into a dish that would otherwise be almost entirely fat and starch.

Pat the wings bone dry before they go anywhere near the arrowroot, since that dry surface is the only thing standing between you and real crisp instead of steamed skin. Source them from a bird raised with room to move if you can, and when they come out gold at the edges, put the parsley and lemon wedges on the plate instead of leaving them in the tray. It is a small shift, and it changes how a tray of wings actually feels to eat.

Ingredients

• 2 lbs chicken wings
• 2 tbsp arrowroot starch
• 3 tbsp avocado oil (in place of ghee, which is dairy)
• 1 tbsp lemon juice
• 1 tbsp honey (optional)
• 1 clove garlic, minced
• 2 tbsp fresh parsley, chopped
• lemon wedges, to serve

For the AIP lemon seasoning (in place of commercial lemon pepper):

• 1 tsp sea salt
• 1 tsp onion powder
• 1 tsp garlic powder
• zest of half a lemon

Two swaps make this Core-compliant. The original calls for ghee, which is a dairy fat, so this uses avocado oil instead. The bigger one is the seasoning: commercial lemon pepper contains black pepper, a seed-spice excluded on Core AIP, so it is replaced with the homemade blend of sea salt, onion powder, garlic powder, and lemon zest above. Onion powder and garlic powder are ground vegetables, not seed-spices, so they stay. The honey is optional; leave it out for a lower-sugar wing.

Method

Heat the oven to 400 F and line a large baking sheet with parchment paper.

In a small bowl, whisk together the avocado oil, lemon juice, honey if using, minced garlic, and the AIP lemon seasoning. Set it aside.

Pat the wings thoroughly dry, then toss them in the arrowroot starch until each one is lightly and evenly coated. The dry coating is what gives you the crisp exterior, so do not skip the patting.

Pour the seasoned oil over the wings and stir until every surface is coated. Lay them out in a single layer on the baking sheet with space between each one so they crisp rather than steam.

Bake for 35 to 40 minutes, flipping once halfway through, until the wings are crisp and reach an internal temperature of 165 F. Serve topped with fresh parsley and lemon wedges.

Air fryer variation

The air fryer suits wings well and gives you a crisp exterior with less oil. Toss and coat the wings the same way, then arrange them in a single layer in the basket, working in batches so they are not crowded. Cook at around 380 to 400 F, shaking the basket and flipping the wings partway through, until they are crisp and reach 165 F internally. The exact time is untested for this dish and should be confirmed in the kitchen.

*Adapted from unboundwellness.com*