Boneless Buffalo Wings: A Healthy Take

March Madness is upon us! Even if you’re not a basketball person you should definitely grab some wings and fill out your bracket anyways—life is too short not to enjoy the drama and the spice.  Plus when you have these healthy boneless buffalo wings you don’t have to run 10 miles to burn off the calories!

Boneless Buffalo Wings made healthier! Perfect for game night!

Healthy Boneless Buffalo Wings


I pound chicken breast cutlets

3  slices light whole wheat bread, pulsed in food processor or 1-2 cup whole wheat breadcrumbs.

1/4 teaspoon garlic powder

1 teaspoon onion flakes

1 egg

1/2 cup milk

1 tablespoon olive oil

1/2 cup Wings sauce

1 cup Barbecue sauce

1 teaspoon garlic

1 teaspoon honey


Use meat hammer to tenderize chicken.  Cut chicken breast into small, wing-sized pieces. Beat egg and milk in small bowl.  Mix breadcrumbs, garlic powder, and onion flakes in another separate bowl.  Dip chicken pieces in milk/egg mixture and then cover thoroughly in breadcrumbs. (It works best to dedicate one hand to the crumbs and one hand to the liquid—otherwise grossness ensues!)  Place on plate as you finish.  Once all the pieces have been coated warm 1 tablespoon olive oil in nonstick fry pan or spray with olive oil cooking spray.  Once you can hear it start to sizzle add the chicken to the pan.  Cook chicken thoroughly 2-3 minutes on each side until golden brown.  At the same time heat wing sauce, barbecue sauce, garlic, and honey in a small saucepan (You can vary the amounts of wing vs barbecue sauce to make your chicken spicier.) Once chicken is cooked, place it in a 8×8 baking dish or pie pan and pour the wing sauce over the chicken.  Place pan of chicken in oven at 350 for 10 minutes.  Serve with ranch dressing (made from ranch packet and Greek yogurt) and celery sticks.   

1 serving is 4 ounces of chicken and is 363 calories, 20 grams of carbs, 12 grams of fat, and 43 grams of protein.

 Healthy Boneless Buffalo Wings

These are SO good you can skip the crowded bar and stay in for March Madness!

[tweetthis]Buffalo wings–perfect for gameday and healthier too! Can’t wait to make these! #yum #recipe[/tweetthis]

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