Boneless Buffalo Wings

Boneless Buffalo Wings

15 Reviews
From: EatingWell Magazine January/February 2007

Even though boneless Buffalo wings are made with healthy white-meat chicken, they're usually deep-fried and drenched in hot sauce laced with butter. The solution: chicken tenders are dredged in seasoned whole-wheat flour and cornmeal, pan-fried in only a small amount of oil and then drizzled with a tangy hot pepper sauce. With a fraction of the fat, calories and sodium, these boneless wings are reason enough to throw a party.

Ingredients 8 servings

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Original recipe yields 8 servings
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  • Spicy Blue Cheese Dip
  • 2/3 cup reduced-fat sour cream
  • 2/3 cup crumbled blue cheese
  • 1 tablespoon distilled white vinegar
  • 1/4 teaspoon cayenne pepper
  • Wings & Vegetables
  • 3 tablespoons nonfat buttermilk, (see Tip)
  • 3 tablespoons hot sauce, such as Frank’s RedHot, divided
  • 3 tablespoons distilled white vinegar, divided
  • 2 pounds chicken tenders, (see Ingredient Note)
  • 6 tablespoons whole-wheat flour
  • 6 tablespoons cornmeal
  • 1/2 teaspoon cayenne pepper
  • 2 tablespoons canola oil, divided
  • 2 cups carrot sticks
  • 2 cups celery sticks


  • Active

  • Ready In

  1. To prepare dip: Whisk sour cream, blue cheese, 1 tablespoon vinegar and 1/4 teaspoon cayenne in a small bowl. Cover and refrigerate until ready to serve.
  2. To prepare wings: Whisk buttermilk, 2 tablespoons hot sauce and 2 tablespoons vinegar in a large bowl until combined. Add chicken; toss to coat. Transfer to the refrigerator and let marinate for at least 10 minutes or up to 1 hour, stirring occasionally.
  3. Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl; set aside.
  4. Remove the chicken from the marinade and roll in the flour mixture until evenly coated. (Discard remaining marinade and flour mixture.) Sprinkle both sides of the chicken with 1/2 teaspoon cayenne.
  5. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each piece in a little oil. Cook until golden brown and cooked through, 3 to 4 minutes per side. Transfer to a serving platter. Repeat with the remaining 1 tablespoon oil and chicken, reducing the heat if necessary to prevent burning. Transfer to the platter. Drizzle the chicken with the reserved hot sauce mixture. Serve with carrots, celery and Spicy Blue Cheese Dip.
  • Make Ahead Tip: The chicken can marinate (Step 1) for up to 1 hour.
  • No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.
  • Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

Nutrition information

  • Serving size: 2 “wings,” 1/2 cup vegetables & 2 tablespoons dip
  • Per serving: 229 calories; 8 g fat(2 g sat); 2 g fiber; 12 g carbohydrates; 30 g protein; 18 mcg folate; 64 mg cholesterol; 2 g sugars; 0 g added sugars; 5610 IU vitamin A; 3 mg vitamin C; 65 mg calcium; 1 mg iron; 280 mg sodium; 221 mg potassium
  • Nutrition Bonus: Vitamin A (120% daily value).
  • Carbohydrate Servings: 1
  • Exchanges: 1/2 starch, 1 vegetable, 3 1/2 lean meat

Reviews 15

February 06, 2012
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By: Rebecca Grenier
A restaurant favorite, makeable and healthy at home One of my very favorite food items, this healthy version had great flavor and it felt very indulgent. Unlike other breaded items I have made in the past, the breading stuck on like a champ and the result was attractive and great tasting. I will be making these again, thank you EatingWell! Pros: great taste, the breading stuck, findable ingredients Cons: the dip wasn't great until the next day when it was more liquidy
January 25, 2012
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By: EatingWell User
Make 'em Easier, Healthier Try using REAL wings, marinate in Frank's hot sauce for an hour, bake on a broiling pan at 325 for an hour, or until they are fall-off-the bone done. That's it. Use your favorite ranch or blue cheese bottled dressing. Breaded and fried is fine, but these are healthier, easier, and not so messy. Pros: These are good, but too much prep IMO.
April 03, 2011
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By: chefliz
So Much Better than Greasy Wings I made these for superbowl and they were fantastic. I used one pound of chicken tenders (there were only two of us) but made the breading for 2 pounds. I let them rest for about 10 minutes after I breaded them, then put fried them up. I used a little more oil than the recipe called for. I had never tried Frank's Red Hot Sauce until now, and I am now saying goodbye to my Tabasco.
November 10, 2009
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By: kelley.borer
These were a tasty alternative to buffalo wings... but I think in the future I'd drizzle more sauce over them... that's usually my favorite part. I also had trouble with the breading sticking to the chicken and would cut back on flour in favor of my cornmeal the next time I make them as I know this works fine from other recipes I've made. They were a hit for Monday Night Football...even with the breading falling off!
October 02, 2009
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By: EatingWell User
I followed the recipe without reading comments. What would work better though is to use cornbread mix instead of the flour and cornmeal then add cayenne to the mix instead of the wet ingredients. Then bake for 35-45 min. or until the juices run clear.
September 22, 2009
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By: EatingWell User
Oh dear. As other reviewers said, this turned out a bit of a mess. Breading wouldn't stick. The flavor was pretty decent, but I wouldn't bother making again, until the breading issue is fixed. Anyone else attempting to make, stick with the oven baked method. Spray oil on after the breading and bake on a rack. There are similar fish and chicken recipes on Eating Well that use this method. Ms. Jones, Milwaukee, WI
September 22, 2009
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By: EatingWell User
I actually made a hybrid of this recipe. I marinated in the buttermilk/hot sauce way, but used the breading and cooking technique (baking) from the Maple Mustard Turkey Fingers. It turned out wonderful! Definately a hit. I used FF sour cream and RF feta instead of the bleu cheese and it was still great. Mel, Austin, TX
September 22, 2009
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By: EatingWell User
I have not made this exact recipe, but I have used Panko bread crumbs, as another user suggested. I used an egg wash, then dipped in Panko to coat, and placed on a baking rack. I then spray with cooking spray and cook at 375 - 400 for 25 minutes, turning once. The result is great! I am going to try for the superbowl, and add the sauce after baking. Nicole, Chicago, IL
September 22, 2009
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By: EatingWell User
Whenever you reheat anything with breading use a stone (pampered chef my fav}. It helps with extra liquid. I reheat left overs from resturants and they come out just like new. ELE, Worcester, MA

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