Low Fat Honey BBQ Boneless Wings
Satisfy your cravings with these irresistible Low Fat Honey BBQ Boneless Wings—a guilt-free version of a classic comfort food! Made with tender, bite-sized pieces of boneless, skinless chicken breasts, these wings are seasoned to perfection and baked, not fried, for a healthier twist. The secret lies in the homemade honey BBQ sauce, a tangy-sweet blend of barbecue sauce, honey, low-sodium soy sauce, and a splash of apple cider vinegar. Coated in crispy whole wheat flour breading and baked until golden brown, each piece is then tossed in the sticky, flavorful sauce for a mouthwatering finish. Perfect for game days, family dinners, or as a crowd-pleasing appetizer, these wings pack all the flavor with fewer calories. Plus, they're quick and easy to prepare, making them an ideal choice for health-conscious food lovers!
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Recipe Information
Ingredients
- 1 pound Boneless, skinless chicken breasts
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Onion powder
- 1 cup Whole wheat flour
- 2 large Egg whites
- 0.25 cup Skim milk
- 0.5 cup BBQ sauce
- 2 tablespoons Honey
- 1 tablespoon Low-sodium soy sauce
- 1 tablespoon Apple cider vinegar
- 1 as needed Cooking spray
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly spray it with cooking spray.
Cut the chicken breasts into bite-sized pieces. Season with salt, black pepper, garlic powder, and onion powder.
In a shallow dish, place the whole wheat flour. In another dish, whisk together the egg whites and skim milk.
Dip each piece of chicken into the flour, shaking off any excess, then into the egg mixture, and back into the flour. Ensure each piece is well-coated.
Arrange the coated chicken pieces in a single layer on the prepared baking sheet. Lightly spray the tops with cooking spray.
Bake in the preheated oven for 20 minutes, turning the pieces halfway through for even cooking.
While the chicken is baking, prepare the honey BBQ sauce. In a small saucepan, combine the BBQ sauce, honey, soy sauce, and apple cider vinegar.
Heat the sauce over medium heat, stirring occasionally, until it simmers. Reduce the heat to low and keep it warm until the chicken is ready.
Once the chicken is fully cooked and golden brown, remove it from the oven. Toss the chicken pieces in the warm honey BBQ sauce until well-coated.
Serve immediately, garnished with your choice of fresh herbs or alongside celery sticks if desired.
Nutrition Facts
Calories |
1511 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.8 g | 24% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 387 mg | 129% | |
| Sodium | 3705 mg | 161% | |
| Total Carbohydrate | 162.9 g | 59% | |
| Dietary Fiber | 18.8 g | 67% | |
| Total Sugars | 67.7 g | ||
| Protein | 172.1 g | 344% | |
| Vitamin D | 0.8 mcg | 4% | |
| Calcium | 264 mg | 20% | |
| Iron | 11.2 mg | 62% | |
| Potassium | 2183 mg | 46% | |
*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.
