Boneless Buffalo Wings

1. Serve it with a good sauce! Buffalo wings aren't complete without a dipping sauce. But most versions are loaded with mayonnaise and blue cheese, which are typically high in saturated fat. Our version replaces that mayo with reduced-fat sour cream and gets an extra-tangy boost from vinegar. And with just the right amount of blue cheese to impart flavor, but not contribute a significant amount of saturated fat, it's truly a dunk-worthy dip. 

2. We use chicken tenders instead of wings. That means you'll get more lean protein than you would if you were using bone-in wings. Consuming lean protein is an easy way to balance your carbohydrate intake and helps with satiety by slowing digestion. Going the tenders route also means that you'll be skipping out on the skin, which is a prominent source of saturated fat that can contribute to higher heart disease risk, a condition that's commonly associated with diabetes.

3. A marinade adds flavor and moisture. Chicken breast (and tenders) can be flavorless and dry when overcooked. Introducing a marinade like the one used in this recipe is an easy way to make this lean protein moist and delicious. The addition of a tangy Buffalo sauce adds to the flavor while eliminating the need for any extra salt. 

4. Breading adds another layer of flavor! Traditional wings are coated with breading and then deep-fried. To create that same experience, we created a breading using crunchy cornmeal, and pan-fried instead of deep-fried, to keep the total fat and saturated fat low. So you'll still get all of the crunch in a more heart-healthy way.

You definitely can! To create tender-size pieces from whole chicken breasts, simply cut lengthwise into pieces that are ½-inch thick. An average chicken tender weighs around 2 ounces, so you'll get about 8 tenders out of 1 pound of chicken breasts.   

We love the idea of using yogurt, but would recommend choosing Greek-style yogurt or Icelandic skyr for this application. They have a thicker consistency, similar to sour cream. And since they are naturally tangy, similar to sour cream, they make the perfect substitute.

Buttermilk powder is a great ingredient to keep in your pantry—you can follow the package directions to make buttermilk as you need it rather than buying a bottle. Or you can make "sour milk": mix 1 tablespoon lemon juice or vinegar with 1 cup milk and let stand for 5 minutes before using.

Looking to skip the stovetop and use your oven instead? We say go for it! Preheat the oven to 400°F and line a large baking sheet with parchment paper. Follow the recipe as written through Step 4. Arrange the chicken on the prepared pan and drizzle with 1 tablespoon oil. Bake for 8 minutes, then flip and drizzle the remaining 1 tablespoon oil over the other side. Bake until golden brown and cooked through, about 8 more minutes.

Great question! Vinegar is used twice in this recipe and, luckily, you can use other vinegars or citrus in its place. If you need a vinegar substitute, white-wine vinegar, red-wine vinegar or rice vinegar would work. And if you have lemons on hand, fresh lemon juice would be a great swap, too.

Planning is always a great idea and, luckily, both the dip and the marinade can be made up to one day in advance. Just be sure to label them and refrigerate them airtight.

We think a meatless wing would be delicious. And while we haven't tried making this recipe meatless, we think it's possible. Seitan, tofu or other plain meat substitutes could work, but you may need to play around with it a bit. If you're not up for experimentation, then try our recipe for Vegan Cauliflower Buffalo Wings.