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Sticky BBQ Chicken Wings paleo diet primal recipe barbecue

Sticky BBQ Chicken Wings – Paleo Approved

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There’s something undeniably satisfying about eating with your hands, and chicken wings are the ultimate excuse to do just that. These Sticky BBQ Chicken Wings are the perfect way to celebrate the end of a busy week – full of flavour, finger-licking goodness, and 100% Paleo compliant.

What more is there to say? Hands down the perfect Friday night treat, these Sticky BBQ Chicken Wings are brilliant with a healthy green salad.

These chicken wings are not only delicious but also easy to prepare. The combination of coconut aminos, maple syrup, and tomato purée creates a sticky and flavourful BBQ sauce that makes these wings irresistible. Perfect for a fun and satisfying meal.

Sticky BBQ Chicken Wings paleo diet primal recipe barbecue
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5 from 1 vote

Sticky BBQ Chicken Wings

These Sticky BBQ Chicken Wings are the perfect Friday night treat. With a deliciously tangy and sweet BBQ sauce, they pair wonderfully with a healthy green salad. Easy to prepare and Paleo-friendly, these wings are sure to be a hit.
Prep Time10 minutes
Cook Time40 minutes
Course: Dinner
Cuisine: Paleo
Keyword: BBQ Chicken Recipe, Healthy Chicken Wings, Paleo Chicken Wings, Sticky BBQ Chicken Wings
Servings: 4
Calories: 350kcal
Cost: 20

Equipment

  • Roasting Dish

Ingredients

  • 16 free-range chicken wings
  • 2 tbsp coconut aminos
  • 1 tbsp maple syrup
  • 1 tbsp tomato puree
  • Juice of half a lemon
  • ½ tsp mustard powder
  • ½ tsp cayenne pepper
  • Salt and pepper

Instructions

  • First, preheat your oven to 200°C / 400°F / Gas mark 5. Place the chicken wings in a roasting dish, season with salt and pepper, then bake for 15 minutes.
  • Meanwhile, combine all the sauce ingredients in a bowl, mixing really well.
  • Remove the chicken wings from the oven. Next, lower the heat to 180°C / 350°F / Gas mark 4. Baste the wings in the sauce mixture before returning to the oven. Bake for a further 25 minutes, turning every so often and coating them in the juices.

Why These BBQ Wings Are Perfect for Paleo

Traditional BBQ sauces from the supermarket often come packed with refined sugars, preservatives, and additives that make them a no-go for those following a Paleo lifestyle. This recipe, however, is entirely grain-free, dairy-free, and free from artificial nasties – relying instead on natural ingredients to create depth and complexity in flavour.

Using coconut aminos in place of soy sauce keeps it soy-free while providing that savoury umami base. Maple syrup, while technically a natural sugar, is used sparingly and brings out that sweet caramelised flavour when baked. The tomato purée lends richness, while garlic and other seasonings elevate the whole dish to something really special.

Pairings and Serving Suggestions

These wings are incredibly versatile when it comes to serving options. For a complete meal, pair them with something fresh and green like this Spinach and Courgette Salad. The crisp vegetables and light dressing offer a nice contrast to the rich, sticky wings.

If you're preparing this meal for guests, serve alongside roasted sweet potato wedges, grilled zucchini slices, or a cauliflower rice pilaf. Add a simple dip like guacamole or homemade Paleo mayonnaise for an extra treat.

Great for Meal Prep and Leftovers

One of the best things about this recipe is how well it keeps. These wings can be prepared in advance and stored in the fridge for a few days. They taste just as good cold, making them a fantastic lunchbox addition or picnic item. Reheat in the oven for a few minutes to return the crispness, or enjoy cold as a protein-packed snack.

Cooking Tips for Perfect Sticky Wings

  • Use a wire rack: Place the wings on a wire rack set over a lined baking tray. This helps air circulate and allows the fat to drip away, giving you crispier skin.
  • Don’t overcrowd: Ensure the wings aren’t touching each other. Crowding will steam them, not roast them.
  • Baste frequently: For the ultimate sticky glaze, brush the wings with the sauce halfway through cooking, then again just before serving.
  • Adjust sweetness: If you prefer a more savoury glaze, reduce the maple syrup slightly. Add a splash of apple cider vinegar if you like your BBQ with a tangy edge.

Family Friendly and Crowd Pleasing

One of the joys of Paleo cooking is how easily it can bring people together over nourishing meals that don’t compromise on flavour. These chicken wings are a hit with kids and adults alike – they disappear fast from party platters and bring a bit of joy to everyday dinners.

If you’re catering for a mix of dietary preferences, you can serve these wings as part of a broader spread. Their bold BBQ flavour will appeal to even non-Paleo eaters, and they’re naturally gluten-free and dairy-free, making them a great inclusive option.

A Simple Way to Impress

Even though they’re easy to make, Sticky BBQ Chicken Wings look and taste like you’ve gone to a lot more effort than you actually have. They’re ideal for last-minute guests or when you just want something special without fussing in the kitchen all night.

You can even prep the wings and marinade the night before. That way, all you need to do when dinnertime rolls around is pop them in the oven and enjoy the incredible smell wafting through your home.

Choosing Quality Ingredients

As with all Paleo recipes, the quality of your ingredients matters. Choose organic or free-range chicken wings where possible – they tend to be more flavourful and align better with ethical food choices. Ensure your maple syrup is pure, not a flavoured sugar syrup. And check your tomato purée for added sugars or thickeners.

Other Ways to Use the Sticky BBQ Sauce

This sticky BBQ sauce isn’t limited to chicken wings. Once you’ve made it once, you’ll want to use it on everything. Try it with:

  • Grilled chicken thighs or drumsticks
  • Slow-cooked pork ribs
  • Beef kebabs on the barbecue
  • Vegetable skewers (try capsicum, mushrooms, and zucchini)

You can even use it as a dipping sauce for sweet potato chips or roasted cauliflower florets. It’s incredibly adaptable and sure to become a staple in your Paleo kitchen.

Storing and Reheating

Any leftovers (if there are any!) can be stored in an airtight container in the fridge for up to 3 days. To reheat, place the wings on a baking tray and warm in the oven at 180°C for 10–15 minutes until heated through and slightly crispy again.

You can also freeze the wings in individual portions. Just thaw overnight in the fridge and reheat as above. This makes it easy to have a Paleo-friendly protein option ready to go on busy weeknights.

Feedback from the Paleo Community

These Sticky BBQ Chicken Wings have been one of the most shared recipes on our blog, and it’s easy to see why. Here’s what some of our readers have had to say:

“I made these for my husband and teenage sons, and they absolutely devoured them. I had none left for lunch the next day!” – Amanda, QLD

“So easy and so delicious. I added a pinch of smoked paprika to the sauce and it gave it an extra kick.” – Jodie, VIC

Make It Your Own

Part of the fun of Paleo cooking is adapting recipes to your own tastes. Want it spicier? Add a little cayenne pepper or fresh chilli to the sauce. Prefer it smoky? Try a dash of liquid smoke or smoked sea salt. You can experiment to create your ultimate sticky wing flavour.

If you're doing a Whole30, skip the maple syrup and sweeten the sauce naturally with blended dates or roasted apple for a compliant variation. The beauty of this recipe is how customisable it is without losing its core appeal.

Get Involved

Creating these Sticky BBQ Chicken Wings allows you to enjoy a fun and delicious meal that aligns with your Paleo lifestyle. The combination of sweet and tangy flavours provides a delightful taste that will make your dinner special. This dish is perfect for those looking to maintain a grain-free and dairy-free diet while still enjoying a hearty and satisfying meal.

Moreover, this recipe is versatile and can be adjusted to suit your taste preferences. It’s an excellent option for family dinners or gatherings with friends, ensuring everyone can enjoy a nutritious and flavourful meal.

For more delicious Paleo recipes, don't forget to subscribe to our newsletter and follow us on social media! Let us know how you enjoyed these Chicken Wings in the comments below. Happy cooking!

Sticky BBQ Chicken Wings paleo diet primal recipe barbecue

Paleo recipe Roasted Sweet Potatoes with Carrots and Fresh Thyme

Roasted Sweet Potatoes with Carrots and Fresh Thyme: A Quick and Easy Guide

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When it comes to simple, wholesome side dishes that deliver both flavour and nutrition, it’s hard to beat a tray of perfectly roasted vegetables. These Roasted Sweet Potatoes with Carrots and Fresh Thyme tick all the boxes for a satisfying Paleo-friendly side. Packed with vibrant colour, natural sweetness, and subtle herby depth, they’re the kind of dish that looks beautiful on your table and works with just about any main.

Roasted sweet potatoes are a great side dish for a Paleo dinner. Bright orange and packed with vitamins A, B and C, don’t be surprised if you’re wearing sunglasses indoors and singing the alphabet whilst tucking into these!

This recipe is deceptively simple, using just a handful of real food ingredients. But the way those ingredients interact in the oven — caramelising gently with the help of maple syrup, deepening in flavour from the cloves, and brightened by aromatic fresh thyme — is nothing short of magic. Whether you’re feeding your family midweek or entertaining friends on the weekend, this dish will always be welcome on the table.

Paleo recipe Roasted Sweet Potatoes with Carrots and Fresh Thyme
Print Recipe
5 from 1 vote

Roasted Sweet Potatoes with Carrots and Fresh Thyme

Roasted Sweet Potatoes with Carrots and Fresh Thyme is a vibrant and nutritious side dish perfect for any Paleo dinner. Packed with vitamins A, B, and C, these sweet potatoes are drizzled with olive oil and high-grade maple syrup, then roasted with cloves and fresh thyme for a deliciously caramelized finish.
Prep Time10 minutes
Cook Time40 minutes
Total Time50 minutes
Course: Sides
Cuisine: Paleo
Keyword: easy paleo recipes, healthy side dish, Paleo Side Dish, roasted sweet potatoes, sweet potatoes with thyme
Servings: 4 people
Calories: 150kcal
Cost: $10

Equipment

  • Roasting Dish

Ingredients

  • 3 sweet potatoes peeled and chopped into wedges
  • 6 carrots peeled and chopped
  • Olive oil
  • High grade maple syrup
  • 2 cloves
  • A few sprigs of fresh thyme

Instructions

  • Preheat the Oven: Start by setting your oven to 180C / 350F / Gas mark 4.
  • Prepare the Vegetables: Peel and chop the sweet potatoes and carrots into uniform pieces, ensuring they cook evenly. Transfer the chopped vegetables to a roasting dish.
  • Add Oil and Syrup: Drizzle a little olive oil and an equal part of high-grade maple syrup over the vegetables, giving them a light and even coating.
  • Season: Add the cloves and a few sprigs of fresh thyme to the dish. Toss the vegetables to mix everything well and ensure even distribution of flavors.
  • Roast: Place the roasting dish in the preheated oven. Roast for around 40 minutes, occasionally turning the vegetables to ensure they cook evenly and caramelize beautifully.
  • Serve and Enjoy: Once the sweet potatoes and carrots are well cooked and slightly caramelized, remove them from the oven. Serve as a delightful side dish with your favorite Paleo main courses.

The Power of Colourful Vegetables

Sweet potatoes and carrots are nutritional superstars, offering a host of benefits beyond just looking pretty on the plate. Their rich orange hue comes from beta carotene, a powerful antioxidant that the body converts into vitamin A. This supports eye health, skin regeneration, and immune system function — making these root veggies a great addition to your weekly rotation.

Carrots also deliver plenty of vitamin K, potassium, and fibre, while sweet potatoes are known for being high in complex carbohydrates, making them an excellent source of sustained energy. Combined, they provide a naturally sweet, earthy base that pairs well with savoury mains, hearty stews, and even grilled meats or fish.

Why Thyme is the Ideal Herb for Roasting

Thyme may be delicate in size, but its impact in this dish is significant. This Mediterranean herb has a mild, woodsy flavour that plays beautifully against the sweetness of the vegetables. Roasting it brings out its essential oils, intensifying its aroma and weaving its subtle earthiness through the entire tray.

Fresh thyme works best in this recipe, though dried thyme can be used in a pinch. If you do use dried, be sure to reduce the quantity slightly, as its flavour is more concentrated.

The Magic of Cloves and Maple Syrup

It may not be the first combination that comes to mind, but cloves and maple syrup create an incredible flavour contrast that elevates this humble side dish into something memorable. The cloves add warm, slightly sweet spice notes that complement the roasted vegetables, while a drizzle of pure maple syrup enhances the natural sugars and encourages golden caramelisation in the oven.

As with all Paleo recipes, ingredient quality matters. Use 100% pure maple syrup — not maple-flavoured syrup — and ensure your cloves are fresh for the best results. You’ll be amazed how much depth these two small additions can add.

Choosing the Right Olive Oil

To bring everything together, the vegetables are coated with a generous splash of olive oil. Not only does this help them roast evenly and develop a beautiful crispy edge, but it also contributes heart-healthy monounsaturated fats to the dish. If you’re unsure whether your olive oil is the real deal, check out this guide to choosing a high-quality, genuine product.

You can also experiment with avocado oil or melted ghee if you prefer a different fat source — both handle high heat well and add their own subtle flavour profiles.

Preparing the Vegetables

One of the reasons this dish is so popular is that it’s almost impossible to mess up. Here are a few simple tips to ensure roasting perfection every time:

  • Uniform size: Cut your sweet potatoes and carrots into similar-sized pieces so they roast evenly. Too small, and they may burn; too large, and they’ll take forever to cook.
  • No overcrowding: Use a large baking tray or two smaller ones to make sure the vegetables are in a single layer. Crowding the pan traps steam, preventing caramelisation.
  • Preheat the oven: Don’t skip this step. A hot oven helps the edges crisp while the insides stay tender.
  • Toss thoroughly: Mix the vegetables well with the oil and seasonings to ensure an even coating on every piece.

Serving Suggestions

This dish is versatile enough to complement a wide range of Paleo mains. Try it alongside grilled chicken thighs, a slow-cooked lamb shoulder, or even baked salmon. The natural sweetness pairs beautifully with spiced or smoky proteins, and the thyme and cloves add just enough interest without competing for attention.

For a vegetarian Paleo meal, you could serve this dish with a big leafy salad, some avocado, and a handful of toasted nuts or seeds for extra protein. It’s also a lovely side for brunch, paired with poached eggs or served cold the next day as part of a packed lunch.

Make it Your Own

One of the best things about this recipe is how easy it is to customise. Try swapping out the carrots for parsnips or beetroot for a twist on colour and flavour. You can use Japanese white-flesh sweet potatoes for a slightly nuttier taste, or mix in some red onion or fennel to add complexity.

Love a bit of spice? Sprinkle over some ground cinnamon, nutmeg, or even a touch of cayenne pepper before roasting. You could also add crushed garlic cloves or a handful of rosemary if thyme isn’t your favourite herb. The basic technique stays the same — you’re simply tailoring it to your tastes and what you have on hand.

Storage and Meal Prep

These roasted vegetables store well, making them perfect for meal prep. Once cooled, transfer to an airtight container and refrigerate for up to four days. Reheat in a hot oven for 10 minutes to bring back their crisp edges, or toss them cold into a salad with greens and a protein of your choice.

You can also freeze leftovers, though the texture may change slightly upon thawing. For best results, reheat from frozen in a hot oven until warmed through and slightly crisp.

Final Thoughts

Roasted Sweet Potatoes with Carrots and Fresh Thyme is a simple yet flavourful dish that perfectly complements any Paleo meal. The combination of sweet potatoes and carrots, enhanced with olive oil, maple syrup, cloves, and thyme, creates a delicious and nutritious side that is both visually appealing and satisfying to eat.

If you try this recipe, let me know how it turned out for you in the comments below! Share any favourite additions or tweaks, and enjoy the best roasted sweet potatoes with this easy Paleo recipe.

Additionally, feel free to share your thoughts and any variations you tried in the comments below. Happy cooking!

Paleo recipe Roasted Sweet Potatoes with Carrots and Fresh Thyme

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The Definitive Guide to Paleo Sweeteners sugar stevia healthy agave-min

The Definitive Guide to Paleo Sweeteners

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Whenever I write about sugar, I get a lot of spam comments trying to advertise brands of “natural, healthy” sweeteners that, apparently, are simply bursting with healthiness. I’m also constantly aware of people choosing artificial sweeteners to avoid sugar; as well as people choosing “natural” sweeteners over artificial, or just regular sugar.

So what is the difference between all of these types and brands of sweeteners? Are there really new natural sweeteners out there, or is it just clever marketing of an existing product, with a new brand name?

The Definitive Guide to Paleo Sweeteners sugar stevia healthy agave-min

 

Natural Sweeteners

A natural sweetener, by definition is one that is unprocessed, and naturally occurring in nature – in the same state (or requiring minimal processing that you could do yourself). A lot of sweeteners sold as natural, actually require a lot of refining and processing to get to the state they reach us in – far from natural.

Stevia

One of the most talked about sweeteners, Stevia is actually a herb. It has a natural sweet taste, but no actual sugar molecules. The green leaf Stevia plant is therefore a great alternative to sugar. Unfortunately, far more readily available than the green leaf versions, is the white powdered form of Stevia (i.e. branded as Natvia, Truvia or Sun Crystals). This is very processed, and definitely one to be avoided.

Honey

Raw Honey is a great natural sweetener. Using a local honey is even supposed to reduce hayfever. Whilst honey is natural (and in fact the only sweetener I use), it still produces an insulin effect and is definitely best suited for occasional use – as are all forms of sweeteners.

Maple Syrup, traditionally made Agave Nectar (Miel de Agave), Sorghum Syrup, Coconut Sugar, Palm Sugar, Molasses, Date Sugar, Cane Sugar, Fruit Juice, Muscovado and Sucanat are also natural sugars – but, again, no sweetener is the healthier choice, even if they are natural! Incidentally you might have seen Brown Rice Syrup in you health food shop – and whilst it too is “natural”, it contains malt and is therefore a source of gluten!

Not So Natural?

Agave Nectar is another one that seems to be thought of as another supremely healthy product. Agave is natural, in that it comes from the juice of the agave plant. It has a low glycemic profile, which means less of an insulin spike. However, this is because Agave nectar contains only 10% glucose – which means the other 90% is fructose, which comes with all sorts of health issues and is definitely to be avoided. Not only should Agave be avoided for its high fructose concentration, but it also contains saponins; toxins that have less than desirable effects on the body. Agave Nectar is produced in a not too dissimilar way to High Fructose Corn Syrup – yet at least HFCS is seldom marketed as a healthy sweetener.

Turbinado Sugar and Sugar Alcohols (i.e. xylitol and erythritol) are also not natural; but often sold with impressive health claims.

Artificial Sweeteners

The chemical sweeteners really are a no brainer. Recognised as toxins in the body – and in many cases not established enough for us to really understand their impact, I can’t see any reason why anyone would want to consume these. There is also a lot of research into the insulin response, with many suggesting that the sweet taste, even in the absence of sugar, is enough to trigger an insulin response.

Artificial sweeteners include Aspartame (sold as NutraSweet or Equal), Saccharin (Sweet n Low), Sucralose (Splenda), Acesulfame-K (Sunette or Sweet One), Sorbitol, Mannitol and Tagatose.

Sweeteners – Are They Paleo?

Whilst the natural sweeteners are without doubt less harmful than their chemical or processed alternatives, they still aren’t “Paleo”. As an occasional treat Raw Honey is the only sweetener I would suggest.

Ultimately, it’s best to give up the need for constant sweetness. Since doing so, I’ve found my taste buds have changed and I no longer crave sweet things like I used to. Try giving up sugar; after a few weeks you’ll be glad you did!

Have you given up sugar? If not, what types of sweeteners do you use?