Flavorful Grilled Chicken Wings: A Twist for Reflux-Friendly Delights

Flavorful Grilled Chicken Wings: A Twist for Reflux-Friendly Delights

Published on Wednesday, June 28, 2023 by Lisa Green

The sun is out, and so is my charcoal grill.  

Chicken wings are one of my favorite foods to cook on a charcoal grill. I enjoy using charcoal over a gas grill. They take a little bit more time, but the end flavor is entirely worth it. In this recipe, I decided to try something completely different from the usual BBQ flavor, perfect for anyone with GI sensitivities, especially acid reflux, and GERD.

I am dusting some with my GERD-Friendly Curry Rub, which this spice blend was used in the Curried Lentil Soup, and I’m pairing it with a Cucumber Herb Greek Yogurt Sauce. The Sweet Carrot Ginger Glaze is a spin-off of the Carrot Ginger Soup. I made Roasted “Garlic” (NO GARLIC) and Arugula Pesto for the final flavor. You probably won’t use all of the GERD-Friendly Curry Rub the recipe calls for on the chicken wings, but that’s okay! The spice blend stores for up to 6 months!

The chicken wing is connected directly to the breast of the chicken. It is white meat, but it doesn’t get as dry as a chicken breast can when cooked. The wing is my favorite part of the bird, next to the thigh. When grilling wings, I like to have leftovers! So, 3 pounds is what I recommend.

When purchasing chicken wings, I look for a wholly attached wing, meaning the drum and the flat are still connected. Most of the time, they are split, turning one wing into two branches. This makes them too small for me to chase them around the grill. If grilling is not something you enjoy doing, these wings can quickly be baked in the oven at 375°F for approximately 25-35 minutes, be sure to check the temperature right at the bone to ensure they are fully cooked. We are looking for a rising temperature past 165°F.

[[ recipeID=recipe-8liszkclo, title=Grilled Chicken Wings with a Trio of Reflux-Friendly Flavorings ]]

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Grilled Chicken Wings with a Trio of Reflux-Friendly Flavorings

Servings: 5


  • Prep Time: 30 mins
  • Cook Time: 30 mins
  • Total Time: 1 hours 0 mins




Carrot Ginger Glaze:

  • 3 carrots cut into chunks
  • 1 chunk ginger (1 tablespoon)
  • Dash sriracha (optional)
  • 1 tablespoon rice wine vinegar
  • Salt and pepper
  • ¼ cup sugar

GERD-Friendly Curry Rub:

  • ¼ cup fennel seeds
  • ¼ cup cumin seeds
  • 2 cloves
  • 4 tablespoons turmeric
  • 4 tablespoons ground ginger
  • 2 tablespoon cinnamon

Roasted “Garlic” (NO GARLIC) and Arugula Pesto:

  • 5 celery stalks
  • 3 star anise
  • ½ cup olive oil
  • ¼ cup walnuts
  • ¼ cup arugula
  • Salt and pepper

Cucumber Herb Greek Yogurt Sauce:

  • ¼ English cucumber peeled and diced
  • ½ celery stalk diced
  • ⅛ tsp oregano
  • ⅛ tsp thyme
  • ⅛ tsp celery salt
  • ¼ cup greek yogurt

Additional Ingredients:

  • 3 lbs. chicken wings
  • ¼ cup mayonnaise for the pesto dip


  1. First, start the charcoal grill or preheat the oven to 375°F.
  2. Next, make the carrot ginger glaze. Add the carrots and ginger to a small sauce pot and cover with water. Bring to a boil on high heat, turn the heat down to medium, and simmer until the carrots and ginger are tender. This will take approximately 10-12 minutes.
  3. After they have softened, add the carrots and ginger to a food processor. Save the saucepan and the water in it; that’s where you’ll strain the pureed carrot/ginger blend. Using a fine mesh strainer, strain back into the water. Add the remaining ingredients and reduce for about 5 minutes. Let cool slightly.
  4. Next, make the curry rub. Toast the seeds, then add to a spice grinder (a coffee bean grinder works fine). Add the remainder of the spices to a bowl, mix with the ground seeds, and set aside.
  5. Time for the pesto! In a saute pan, add the olive oil (yes, all of it, this is the oil you’ll be using to blend the pesto all together as well!). Add the chopped celery, including the leaves, and the star anise to the oil. The goal is to soften the celery and infuse it with the anise flavor.  This is the substitute for roasted garlic. This process takes about 10 minutes.
  6. Once softened, add the celery (not the anise) to a food processor. Add the remainder of the ingredients, and puree until smooth.
  7. Time to marinate the wings. Divide the wings into three different bowls. For the first set of wings, pour about ½ of the carrot ginger on top and thoroughly coat the wings. Rub them with the GERD-friendly curry rub for the second bowl, and use about ½ off the pesto for the third bowl. If you are using an oven, grease the pan so they don’t stick. 
  8. Cook the wings either on a grill or in the oven. They are finished when the temperature reaches 165°F and is still rising. While the wings are cooking make the dips.
  9. Pesto Dip: Add ¼ cup mayonnaise to the leftover pesto.
  10. Carrot Ginger Sauce: Reduce the rest of the sauce until the sauce coats the back of a spoon. This step might not have to be done if the sauce is thick enough already.
  11. Cucumber Herb Greek Yogurt Sauce: Add all the ingredients to a food processor and puree until smooth.
  12. Once the wings are finished, put them on a large party plate with the sauces to accompany them! Enjoy!

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 5

Amount Per Serving
Calories 378
% Daily Value*
Total Fat 27.1g 41%
Saturated Fat 5.1g 25%
Trans Fat 0g
Sodium 314.1mg 13%
Total Carbohydrate 12.9g 4%
Dietary Fiber 3.5g 14%
Sugars 5.3g
Protein 20.9g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:


Difficulty level: 3

*Difficulty level on a scale of 1-10, with 1 being easy (little to no cooking experience required) and 10 being difficult (having a strong background in cooking and using equipment)

Nutritional Analysis does not include optional ingredients or dips and sauces.