Crunchy Gluten Free Boneless Chicken Wings with Dipping Sauce Trio

Crunchy, gluten free boneless chicken wings are the perfect homemade appetizer for a party or dinner. Serve with a trio of dipping sauces for something extra special!

Crunchy gluten free chicken nuggets on serving plates with sauce

This post is part of a collaboration between Enjoy Life and My Gluten Free Miami. All opinions are my own.

Crispy, Crunchy, Gluten Free Boneless Chicken Wings

I’m going to start with the elephant in the room. You probably think that the term boneless chicken wing is just a fancy way of saying chicken nugget.  Yes, and no.

At my house, we might also consider these crispy crunchy bites of chicken goodness to be chicken nuggets, but the real difference, I think, is that chicken nuggets are often made of chopped up chicken, and boneless chicken wings are chunks of chicken breast.

Really though, you can call these either because they are so good. I use Enjoy Life Plentils to crust them and my toddler just couldn’t get enough. These boneless chicken wings aren’t just for little kids though. Paired with delicious dipping sauces, they are perfect for a party or game night!

Bags of Plentils with Crunchy gluten free boneless chicken wings

Plentil Crust

I started with Enjoy Life Plentils. We love Plentils. They are like a potato chip, only healthier and made of lentils. Plus, they are free of the Top 8 Allergens, so they are perfect for get-togethers. Everyone can enjoy them.

I will admit when I was first introduced to Plentils I wasn’t sure they could hold up their crunchiness to dips, but I was wrong. These babies make an excellent crunchy crust, without getting soggy.

trio of dipping sauces for crunchy gluten free boneless chicken wings

Sauce Trio

One of my favorite things about Plentils is the amazing flavors. To elevate these crunchy, gluten free boneless chicken wings a bit, I paired the Plentils flavors with dipping sauces to match! Because Enjoy Life prides themselves in being free of Top 8 Allergens, all of these dips are top 8 free as well.

Here are the flavor combos I chose to use:

Sour Cream and Dill Plentils with a Dairy Free Taziki Sauce

Moroccan Spice Plentils with a Honey-Tahini Dipping Sauce

Thai Chili Lime Plentils with Sweet and Sour Sauce

When you make these for your next party, be sure to check with your guests about allergens and adjust as needed. No one is going to want to miss out on these!

overhead shot of plates of crunchy gluten free boneless chicken wings with sauces

Beyond the Party

I created these boneless chicken wings because I thought they would be perfect for watching football, basketball, or any sport you like. They are delicious way beyond the party realm though.

Consider doubling a batch and freezing them for a quick dinner. They would be great in lunch boxes. If your kids aren’t into fancy dipping sauces, a bit of ketchup or bbq sauce is great too!

These Plentil crusted crunchy gluten free boneless chicken wings are now a favorite at my house!

close up of boneless chicken wings with plentils

A Few Recipe Notes

The real trick to getting these so crunchy is coating the chicken well. I used a standard breading technique. Standard breading is egg, flour, egg, crumbs. In order to keep them Top 8 Free, I use olive oil instead of eggs. If you don’t have an allergy I would you use eggs, but both are equally tasty. Use your favorite gluten free flour for the flour step.

The way I keep these extra crispy, is using a cooling rack on top of a baking sheet so that the hot air can circulate all around.

I haven’t tried this yet, but I’m going to put it out there anyway. I think that these would be great done in an air fryer. I don’t own one, but it is on my list of things to buy soon, as soon as I pick one out, I’m going to try it!

I know you are going to love these wings. Give them a try and let me know what you think!

If you can’t find Plentils locally, they can be ordered online on the Enjoy Life Foods website or Amazon. Be sure to check out these Plentil Chicken Tacos as well, so good!

Happy Gluten Free Eating!

Crunchy Gluten Free Boneless Chicken Wings with Dipping Sauce Trio

Crunchy Gluten Free Boneless Chicken Wings with Dipping Sauce Trio
Rate this recipe
6 ratings
Category: Appetizer
Cuisine: American

    Gluten Free Boneless Chicken Wings
  • 1 pound chicken breast, cut into cubes
  • 2 eggs, whisked or 1/2 cup olive oil
  • 1/2 cup gluten free flour
  • 14 ounce bag [Plentils:https://enjoylifefoods.com/our-foods/plentils/]
  • salt and pepper
    Tzatziki Sauce
  • 1 6 ounce cup plain gluten free yogurt
  • 2 teaspoons lemon juice
  • 2 teaspoons minced garlic
  • 1/4 cup shredded cucumber, water squeezed out
  • 1 Tablespoon fresh chopped dill
  • 1/4 teaspoon salt
    Tahini Sauce
  • 2 Tablespoons lemon juice
  • 1/3 cup tahini
  • 1 Tablespoon white wine vinegar
  • 1 Tablespoon honey
  • 2 Tablespoons water (more if to thick)
    Sweet and Sour Sauce
  • 1 Tablespoon coconut aminos (or gluten free Tamari)
  • 1 1/2 Tablespoons ketchup
  • 1/2 cup apricot preserves
  • 1 Tablespoon rice vinegar

    Gluten Free Boneless Chicken Wings
  1. Preheat oven to 425.
  2. Place plentils in food processor. Pulse until fine crumbs.
  3. Salt and Pepper chicken chunks.
  4. Dip chicken chunks in egg or oil, gluten free flour, back in egg or oil, then dredge in plentil crumbs.
  5. Place crusted chicken on wire cooling rack, on top of a baking sheet.
  6. Bake for 20 minutes, turning once.
    Tzatziki Sauce
  1. Place all ingredients in blender or magic bullet and blend well.
  2. Refigerate
    Tahini Sauce
  1. Mix all ingredients together well.
  2. Refigerate
    Sweet and Sour Sauce
  1. Mix together all ingredients well.
  2. Add additional coconut aminos as needed.

Prep Time: 15 minutes - Cook Time: 20 minutes
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32 thoughts on “Crunchy Gluten Free Boneless Chicken Wings with Dipping Sauce Trio

  1. My Dad has to eat a GF diet so I made a batch of these when he visited.
    He loved them, although he wasn’t impressed that everyone else loved them too! It meant he got less!
    Thank you for a great recipe 😀

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