Baked Salt and Pepper Wings


Two things my kids love: Chinese food and chicken wings. This recipe ticks both boxes, is pretty simple, and absolutely delicious! And the icing on the cake (well, the spice on the wings), is that it’s dairy and gluten free!


  • 1 egg
  • 2 tablespoons of light soy sauce
  • 1 tbsp of rice wine
  • 1 tbsp of water
  • 1 tsp sugar 
  • 2 cloves crushed garlic
  • 1.5 kilos of chicken wings cut into drumettes and flats
  • 4 tablespoons of gluten free plain flour
  • ¼ tsp Chinese 5 Spice powder
  • 1 tsp Malaysian curry powder
  • 4 tsp salt
  • 3 tsp pepper (crushed Szechuan if you have it)
  • 2 cloves of minced garlic
  • 4 sliced spring onions
  • Optional: two long red chillies – seeds removed – thinly sliced
  • 2 tbsp coconut oil


  1. Take the first five ingredients and whisk together in a bowl.  Throw in your wings and marinate for 30 minutes. If you don’t have time, that’s okay, just forget the garlic, toss the wings in there and then move onto the next step.
  2. Preheat the oven to 200C.
  3. Mix the flour, 5 Spice, curry powder, and salt and pepper in a bowl.
  4. Add the wings to the flour mix and toss to evenly cover
  5. Grease an oven pan with coconut oil and then add the wings to the pan.
  6. Cook for 45 minutes, or until crisp, turning once at the halfway point.
  7. When you have about 5 minutes to go on the wings take a frypan, add your two tbsp of coconut oil and bring it up to a medium heat on the stove.
  8. Add the garlic and cook till lightly brown, then throw in the spring onions and chilli (if you’re using it) and heat through.
  9. Take out the wings (if they haven’t crisped up yet, you can pop them under the grill for a couple of minutes) and place on a plate.
  10. Pour over the garlic oil.
  11. Add extra salt and pepper and even dried chilli flakes to taste.
  12. Serve with rice and stir fried greens.

Trending Articles

Paleo GF Healthy Sweet Potato Brownies

These delicious moist brownies are a favourite in our house! Paleo, gluten free, dairy free and sugar free. They are the only way I love my sweet potatoes after all they are meant to be sweet right?? Packed full of goodness and no nasties!! 2 medium sweet potatoes...

read more
Conversation Starters

As a parent, most of us feel as though we know our children pretty well. Their likes, dislikes and their unspoken emotions that are shown on their face and in their body language. However, as our children grow more independent of us the constant change can leave them...

read more
10 Ways to Find Peace During Chaos

At this moment many people are struggling, feeling like their world, life, and mind are in a state of flux. During a time of chaos, you often have feelings of uncertainty, fear,  insecurity, and a loss of control of the situation. But, it is crucial to keep a calm...

read more
Gratitude in a Crisis

Saying things are uncertain at the moment is a bit of an understatement, We have record unemployment, stay-at-home orders, and kids aren’t able to go to school.  Covid-19 has brought an unprecedented situation and it’s distressing on multiple levels. One of the things...

read more
Dragonfruit Popsicles

As the weather is still warm this is an easy recipe for a quick and healthy snack or dessert for the family.  You can swap dragon fruit for any other fruit of your choice  1 cup frozen dragon fruit  ½ cup coconut milk 1 banana  1 sachet vanilla complete protein powder...

read more
Rustic Autumn Vegetable Soup

This hearty delicious soup is gluten free, dairy free and so packed full of goodness! It is so versatile you can really add or leave out anything you want! We sometimes love it with cooked gluten free pasta added in too! Just find any vegetables in your fridge you...

read more

Love our vibe?

Learn about becoming a part of our tribe of Mumpreneurs…