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Whole 30 Instant Pot Buffalo Wings

Shout out to everyone doing their first or thirteenth Whole 30. Buckle up for 24 more days of eggs for breakfast, making pints of homemade mayo and hangrily yelling at every waiter who doesn't know if the grilled chicken is cooked in soybean or olive oil.

My favorite buffalo wings in Baltimore are at iBar. Hands down. Get a dozen cooked chef style (buffalo + parmesan garlic) and hard (crispy). Thank me later.

For those times when I don't feel like shlepping to iBar and want to make wings at home, this Whole 30-compliant dish comes together in a half hour. Keep the quarts of oil for another Fry Day. Things wings get crispy in the broiler.

Whole 30 Instant Pot Buffalo Wings


  • 2 lb chicken wings - drumettes and flats

  • 1/2 cup Franks Hot Sauce

  • 2 T ghee (Not doing Whole 30? Oh. Em. Ghee! Just use butter.)

  • 1 T coconut aminos (or soy sauce)

  • 1 tsp apple cider vinegar

  • 1/4 tsp cayenne pepper

  • 1/4 tsp garlic powder

  • 1/4 tsp smoked paprika (optional)

  • 1/4 tsp Old Bay (optional)

  • 1/4 tsp seasoned salt (optional)


  1. Put trivet inside Instant Pot and pour in 1 cup of water. Season wings with salt and garlic powder then place on trivet. Seal lid and set Instant Pot to manual. Cook for 5 minutes for fresh wings or 7 minutes wings for frozen.

  2. While wings are cooking, melt ghee in a sauce pan on medium heat. Pour in hot sauce, coconut aminos, vinegar, and spices. Stir to combine. Take sauce off heat after a few minutes.

  3. Preheat oven to high broil. Line a sheet pan with aluminum foil with a cooling rack on top.

  4. Do a manual release once the wings are done cooking. Place wings with tongs on the cooling rack. Season wings with regular or seasoned salt, or Old Bay. Broil each side for 7-10 minutes. Watch wings carefully to avoid excess charring.

  5. Pour the buffalo sauce in a large bowl. Place broiled wings in bowl. Toss until wings are well coated.

  6. Get lost in the sauce.

Bone Apple Tea, as the kids say.