Allergy-Free Recipe: Summertime Sticky Wings

It’s the last full month of summer, and most of us are determined to keep dinner going outside on the grill while extending the long days of sunshine for as long as we possibly can.

But if you’re a food allergic family, that casein-free hot dog or plain burger you’ve been eating all summer is now boring and routine.

So before these warm summer nights pass you by, spice up an allergy safe sticky wing recipe all food-allergic and non-food allergic family members can enjoy! With this recipe, you can avoid hidden food allergens in pre-packaged marinades, making every tummy smile with satisfaction.

Cheers to delicious and safe eating…Enjoy!

Note to reader: *Always start with a clean grill to avoid cross-contact of previous food particles that may be invisible to the eye. For further precaution, protect food by pre-wrapping in heavy duty foil to avoid cross-contact from previous usage of grill. *Read ALL labels.  Manufacturing processes vary across brands.

Carson’s Kitchen~ Summertime Sticky Wings


12 chicken wings

Kosher salt

Fresh ground black pepper

1 small yellow onion (sliced in thin rings)

1 garlic clove (finely chopped)

½ cup Dark brown sugar (packed)

3 tbsp Organic Ketchup

1/3 c olive oil (may be substituted for vegetable or canola)

2 tbsp 100% maple syrup


  • Clean and season wings well on each side with kosher salt and black pepper.
  • Place wings in storage bag, add remaining ingredients.
  • Seal bag tightly, shake evenly.
  • Store entire bag in refrigerator for 2-4 hours. Occasionally rotate.
  • Pre-heat to medium; oil grill grates and tongs generously.
  • Grill wings on medium heat 15-20 minutes, turning frequently until golden brown.


K Leavy Miller photo

Chicago native Kristin Leavy Miller is a freelance writer and blogger, currently based in Baltimore.  She devotes her free time to writing about the daily life of her food-allergic preschooler.  When not writing, Kristin’s busy in her kitchen experimenting with allergy-free ingredients, making safe and delicious treats for all to enjoy. You can visit Kristin’s blog at or follow her on Twitter @TheLeavy_Miller.