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I am a sucker for wings.

I love them in all forms and all flavors. It’s hard to find wings in a restaurant that are safe for me to eat (they are either breaded with wheat flour or share a fryer with gluten-containing foods).

So, when I want wings, I make them at home. And this Glazed & Baked Chicken Wings with Mango and Lime recipe from Rachael Bryant’s new book, Nourish, is one that should be made often.

Rachael released Nourish as a paleo healing cookbook. The book focuses on recipes and foods that help heal autoimmune conditions. We all know food is the best place to start to recover our health, but typically that means eliminating some of our favorites (like grains, dairy, sugar, etc.).

Nourish is an excellent book for those who are going through the Paleo Autoimmune Protocol. I have done the AIP twice and it is TOUGH. Having to give up so many foods leaves you feeling like you pretty much can’t eat anything.

But you can, and Rachael will show you how. Even though I am no longer following the AIP style of eating, I still enjoyed the recipes Rachael presented in her book.

Features of the cookbook:

  • 120+ elimination phase recipes: from breakfast through to dessert
  • A clear and concise walkthrough of the Paleo Autoimmune Protocol
  • Your guide to nutrient density: what it is and why you want it
  • 8 themed menus that show you how to combine recipes for family feasts
  • 80 full color photographs
  • Approximately 90% coconut free and 85% Whole30 friendly recipes

Recipes include:

  • Swedish Meatballs and Gravy
  • Duck Fat Burgers and Bacon Avocado Spread
  • Perfect Oven Baked Ribs with a Sweet and Tangy BBQ Sauce
  • Grilled Thai Beef Skewers
  • Coconut “Oatmeal”
  • Chicken Street Tacos
  • Chicken Fried Steak with Creamy Gravy
  • Pita Wedges
  • Mango Sorbet
  • And more!

Want more info? Make sure you check out Rachael’s site here for more details on the book, as well as some very pretty pictures and info on how to order!

Glazed & Baked Chicken Wings with Mango and Lime from the Nourish Cookbook :: Gluten-Free, Grain-Free, Dairy-Free, AIP // deliciousobsessions.com

Excerpt from Nourish about Glazed & Baked Chicken Wings with Mango and Lime

Most chicken wing recipes are either slathered in processed sugar or doused in hot sauce. Neither of those options is exactly AIP friendly. I’m getting a stomachache just thinking about them. Thankfully, there is another way!

My version of chicken wings have a secret fruit ingredient that most people can’t guess—mango. The natural sugars help create that caramelized glaze but don’t interfere with the flavor coming from a combination of coconut aminos, fish sauce and plenty of fresh garlic and ginger. These wings are perfect for game day, parties or potlucks! ~Rachael Bryant, author of Nourish

Glazed & Baked Chicken Wings with Mango and Lime from the Nourish Cookbook :: Gluten-Free, Grain-Free, Dairy-Free, AIP // deliciousobsessions.com

Glazed & Baked Chicken Wings with Mango and Lime

Yield: 6-8 Servings
Prep Time: 10 minutes
Cook Time: 45 minutes
Additional Time: 30 minutes
Total Time: 1 hour 25 minutes

This version of chicken wings has a secret ingredient that most people can’t guess—mango. The natural sugars help create that caramelized glaze but don’t interfere with the other flavors. These wings are perfect for game day, parties, or potlucks!


  • 6 cloves garlic, peeled
  • 12 oz (340 g) mango peeled, pitted & cubed
  • ¼ cup (60 ml) fresh lime juice (about 2 limes)
  • ¼ cup + 2 tbsp (90 ml) coconut aminos
  • ¼ cup (60 ml) coconut oil
  • ¼ cup (60 ml) (or more) water
  • 3 tbsp (20 g) minced ginger
  • 1 tbsp (15 ml) gluten-free fish sauce
  • Zest of 2 limes
  • 6 lbs (2.7 kg) chicken wings



  1. Add all of the ingredients (except the chicken wings!) to a blender and process until combined.
  2. In a large freezer bag or container, pour the marinade over the chicken wings and toss to coat them evenly. If the marinade is a little thick, add an extra splash or two of water.
  3. Marinate the wings for at least 30 minutes.


  1. Preheat the oven to 400°F (205°C).
  2. Line two baking trays with foil.
  3. Place an oven-safe wire rack on each tray.
  4. Divide the chicken wings evenly between the two trays.
  5. Shake off any excess marinade and lay the wings on top of the wire racks.


  1. Cook the chicken wings for 30 minutes.
  2. Remove the wings from the oven and use tongs to turn them over.
  3. Turn the oven up to 425°F (220°C).
  4. Return the wings to the oven and continue to bake until golden brown, about 10 minutes.


  • Frozen mango chunks work perfectly in the marinade. I find I get the best crisping results in a convection oven. If your wings are not crisped to your liking after cooking, pop them under a broiler to finish up for a few minutes.
  • Not crazy about coconut? Omit the coconut aminos and add another 2 tablespoons (30 ml) of avocado oil, as well as an additional 2 tablespoons (30 ml) of fish sauce.
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    Nutrition Information:
    Yield: 8 Serving Size: 1
    Amount Per Serving: Calories: 102Total Fat: 5gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 29mgSodium: 92mgCarbohydrates: 5gFiber: 1gSugar: 0gProtein: 9g

    This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered from Nutritionix and we often find their calculations to be slightly inaccurate based on the whole food ingredients we use on this site. Nutrition information can vary for a recipe based on many factors. We strive to keep the information as accurate as possible, but make no warranties regarding its accuracy. We encourage readers to make their own calculations based on the actual ingredients used in your recipe, using your preferred nutrition calculator.

    Hey AIP (and even non-AIP) Friends! Listen Up! It’s Finally Time for “FAST” Food on the AIP!

    Yes, you read that right. FAST FOOD on the AIP! How is that even possible you ask? Well, I’ll tell you:

    The Instant Pot!

    Yes, this small kitchen appliance will take your healing autoimmune protocol meals to a whole new level of deliciousness and simplicity. You’ll be preparing gourmet, restaurant-style dishes in the comfort of your own home, easily and quickly.

    I know, it sounds too good to be true, but I assure you, it’s not. And listen, while this eBook was created for our AIP friends, everyone will LOVE the nourishing, real food recipes in this book, regardless of your eating style.

    I’ve done the AIP twice in my life, once for 6 months and then the second time for about 18 months. Both times I found myself struggling with the amount of time it took to prepare my food. And, because our food choices are limited, especially during the initial healing phase, I started to get really bored and stuck in a rut with food.

    That is why I am so passionate about The Paleo AIP Instant Pot Cookbook that myself and 36 other experienced AIP bloggers and practitioners have put together just for you. We created this resource as a way to help you alleviate the burden of time and energy that comes with cooking AIP meals from scratch.

    This is the first digital eBook written specifically for the AIP community using the Instant Pot. This book:

    • Focuses on the pressure cooker function, creating fast and delicious meals. Are you nervous about using a pressure cooker? No worries. There’s a tutorial in the front of the e-cookbook.
    • Features over 140 recipes, including Broths, Sauces/Condiments, Vegetables, Poultry, Meat, Seafood, Organ Meat, and Dessert.
    • Special diet modifications: Over half the recipes in this e-cookbook can be easily modified for Low-FODMAP, GAPS/SCD and Coconut-Free diets. (Charts are included at the back of the book.)
    • Packed with flavor with such diverse recipes as: Bone Broth (of course), Cranberry BBQ Sauce, Marinara Sauce, Cauli-fredo Sauce, Bacon Orange Cherry Jam, “Baked” Sweet Potatoes, Cauliflower Rice, Artichokes with Lemon Tarragon Dipping Sauce, Smothered Okra, Creamy Kabocha Squash Soup, Fall Off the Bone Whole Chicken, Mole Chicken with Bluecumber Salsa, Lemongrass and Ginger Chicken Zoodle Soup, Stuffed Acorn Squash, Turkey and Gravy, Speedy Chili, Teriyaki Garlic Beef, Ukrainian Borscht, Sticky Pork Short Ribs, Pork Vindaloo, Lamb and Apricot Curry, Simple French Navarin Lamb Stew, Chicken Liver Pâté, Steak and Kidney Stew, Tongue Tacos, Jambalaya, Steamed Crab, Leek and Shrimp Risotto, Salmon and Sweet Potato Chowder, Poached Pears, “Chocolate” Cake, Pina Colada Tapioca Pudding, Mini Pumpkin Pies, and over 100 other fabulous recipes!
    • Written by 37 AIP bloggers who have used the paleo autoimmune protocol to improve their own health. The result is a book far better than any one person could have created alone.

    It’s time to stop using all of your precious time and energy slaving away in the kitchen. Eating real food can be time-consuming enough, but adding the AIP on top of it can lead to even more work.

    Now you can FINALLY enjoy “fast” food on your healing protocol. Less time, less stress, more flavor. You deserve it. Learn more about the Paleo AIP Instant Pot Cookbook and how to download your copy here (or just click on the image below).

    The Paleo AIP Instant Pot Cookbook // DeliciousObsessions.com

    Ultimate Healthy Living Bundle 2015 // deliciousobsessions.com

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