This recipe for homemade barbecue chicken wing sauce and marinade will have your family coming back for seconds. Made with 5 whole food ingredients blended in less than five minutes!
Our family loves barbecue chicken wings but the ones you get when eating out are a surefire recipe for a nasty headache.
Using a commercial wing sauce from the supermarket to make wings at home isn’t much of an improvement.
The reason is that commercially-made wing sauces are loaded with MSG using one of dozens of aliases on the ingredients label which confuses consumers into complacency. There are also typically a number of other unhealthy additives and GMOs.
So, when making a platter of wings at home, it is worth it to take a few minutes and mix up the sauce yourself!
My husband actually came up with this wing marinade recipe which uses bottled organic sauces that are MSG-free plus a couple of other whole food ingredients to achieve the right flavor and consistency.
If you have some on hand, homemade ketchup works the best as the base. In a pinch, there are fortunately some good brands to substitute as needed.
Another key to killer wings is to invest the time to source them directly from a local poultry farm.
You will notice the cleaner taste even compared to organic brands from the supermarket that have passed through the Industrialized Food System (where who knows what can happen despite official certifications)!
Barbecue Chicken Wings Marinade
This recipe for a homemade barbecue marinade for chicken wings will have your family coming back for seconds. Made with 5 whole food ingredients!
Ingredients
- 3 pounds chicken wings
- 1 cup ketchup preferably organic
- 2 Tbsp Worcestershire sauce
- 1/2 cup filtered water
- 1 Tbsp sucanat
- sea salt to taste
Instructions
-
Mix all the marinade ingredients together in a large glass bowl.
-
Place the chicken wings in the bowl and mix with the sauce until the wings are thoroughly covered.
-
Place the bowl in the refrigerator to marinade for at least 4 hours (and up to 24 hours).
-
Place marinaded wings in a baking dish preheated to 425°F / 218°C. Bake for 30-40 minutes until the wings are crispy on the outside.
-
Serve and enjoy. Be sure to eat every bit of the skin. Chicken fat is good for you!
Recipe Notes
Substitute date syrup if you are on a gut healing diet like GAPS and are avoiding all types of sugar.
I do not recommend honey as a substitute since this sauce will be cooked with the chicken after marinating. Heating honey is an unhealthy practice.
More Healthy Sauces and Marinades
Love homemade sauces? Here are more healthy DIY recipes to try.
I had never heard of sucanat until reading this recipe. Thank you for introducing this natural sweetener. My wife and I have been looking for a healthier alternative to white sugar, and all of the sugar alcohol and monk fruit blends seem complicated.
Can someone please tell me if it is good and healthy, or a bad idea to eat the chicken skin?
It’s fine!!!!!! Eat and enjoy 🙂