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
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Mix all the marinade ingredients together in a large glass bowl.
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Place the chicken wings in the bowl and mix with the sauce until the wings are thoroughly covered.
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Place the bowl in the refrigerator to marinade for at least 4 hours (and up to 24 hours).
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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.
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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.
This is exactly what I need! I eat BBQ sauce all the time and can really use a healthier version than what I’ve been using.
I love chicken wings and haven’t had them in a long time since I haven’t eaten out in a very long time 🙂 But I’d love to make my own..
Question: Where do you get organic wings? I bet maybe only from a local, organic farmer, right? Because I haven’t seen them in health food stores…
This is great, I’m going to try this! I havent made anything with BBQ sauce since we started traditional cooking. Can’t wait! Thanks for all you do.
That bbq sauce was delicious….I added some liquid smoke to it to give it.that smoked flavor and it really worked well. I know maybe the liquid smoke isnt real.food, but it sure added great flavor. I didnt label the packages in the freezer, so instead of defrosting chicken, surprise, I defrosted pork chops…lol. It still came.out great.
My husband cant take.msg either. He gets bad headaches plus he is hypoglycemic and the msg wreaks havoc with his blood sugar. Msg doesnt affect me, but I avoid it anyway.
This recipe was delicious! We used chicken thighs instead and it was so tasty! Thank you for posting 🙂
Whoops…*my*
M hubby experiences severe itching on his hands and feet when he eats MSG. Anyone else have a reaction like this?
actvated charcoal. I take this when I go somewhere I might get MGS by mistake. No heavey eye feels, breathing issuesyuk feeling, or headache if I take it.
That’s what the vet gave my German Shepherd once when she ate some mushrooms in the yard and started hallucinating!!! Worked like a charm. Where do you get this for human consumption? This could really come in handy when traveling when it is so difficult to avoid every single bit of MSG.
They sell it at most health food stores in the supplements section. It is AMAZING for any type of food poisoning, I always have it on hand when I travel!
Thanks for this! I get nasty migraines from MSG and as I get older I seem to be more sensitive.
Me too. I avoid MSG totally … it not only gives you headaches but it messes up your hormones too and I’m having NONE of that!
Thank you for posting this recipe. I’ve been wanting to make a healthy bbq sauce. I will make it with the lacto fermented ketchup that I made and stevia…all I need to shop for is the organic worchestire sauce.