Low Fat Boneless Buffalo Wings
Indulge in the irresistible flavors of these Low Fat Boneless Buffalo Wings—perfectly crispy, tender bites of seasoned chicken that deliver an authentic buffalo wing experience without the guilt! This healthier spin on a game-day favorite uses lean chicken breast, marinated in tangy low-fat buttermilk and hot sauce, and coated in a seasoned whole wheat flour blend for a golden, oven-baked finish. Tossed in a creamy, protein-packed yogurt-based buffalo sauce and served with blue cheese crumbles for dipping, these wings pack bold flavor with a fraction of the fat. Ready in under an hour, this easy recipe is perfect for a lighter snack, appetizer, or party dish that doesn’t compromise on taste.
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Recipe Information
Ingredients
- 1 pound Chicken breast
- 1 cup Low-fat buttermilk
- 0.5 cup Hot sauce
- 0.5 cup Whole wheat flour
- 1 teaspoon Baking powder
- 1 teaspoon Paprika
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- Cooking spray
- Non-fat cooking spray
- 1 tablespoon Chopped parsley
- 0.5 cup Low-fat Greek yogurt
- 0.25 cup Blue cheese crumbles
Instructions
Begin by cutting the chicken breast into 1-inch bite-sized pieces.
In a medium bowl, combine the low-fat buttermilk and half of the hot sauce. Add the chicken pieces to the mixture, stir to coat well, cover, and marinate in the refrigerator for 20 minutes.
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. Lightly spray with non-fat cooking spray.
Once the chicken is marinated, in another bowl, whisk together the whole wheat flour, baking powder, paprika, garlic powder, onion powder, salt, and black pepper.
Remove the chicken pieces from the marinade, allowing excess to drip off. Coat each piece of chicken in the flour mixture, pressing lightly to adhere. Place them on the prepared baking sheet.
Lightly spray the tops of the chicken pieces with the cooking spray to ensure they crisp up nicely.
Bake the chicken in the preheated oven for 15 to 20 minutes until golden brown and fully cooked, turning halfway through the cooking time.
While the chicken is baking, prepare the buffalo sauce by combining the remaining hot sauce with Greek yogurt in a small bowl, stirring until smooth.
Once the chicken is cooked, remove the baking sheet from the oven. Toss the baked chicken pieces in the buffalo sauce until thoroughly coated.
Arrange the buffalo wings on a plate, sprinkle with chopped parsley, and serve with a side of blue cheese crumbles for dipping.
Nutrition Facts
Calories |
1222 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.6 g | 41% | |
| Saturated Fat | 12.6 g | 63% | |
| Polyunsaturated Fat | 2.4 g | ||
| Cholesterol | 435 mg | 145% | |
| Sodium | 6691 mg | 291% | |
| Total Carbohydrate | 80.0 g | 29% | |
| Dietary Fiber | 10.4 g | 37% | |
| Total Sugars | 27.4 g | ||
| Protein | 160.4 g | 321% | |
| Vitamin D | 4.4 mcg | 22% | |
| Calcium | 649 mg | 50% | |
| Iron | 5.9 mg | 33% | |
| Potassium | 2267 mg | 48% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
