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.

EatingWell Test Kitchen
Source: EatingWell Magazine, January/February 2007


Read the full recipe after the video.


Spicy Blue Cheese Dip
Wings & Vegetables


Instructions Checklist
  • 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.

  • 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.

  • 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.

  • 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.

  • 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 Facts

229 calories; protein 30g; carbohydrates 11.9g; dietary fiber 2.4g; sugars 2.2g; fat 7.9g; saturated fat 2.1g; cholesterol 63.8mg; vitamin a iu 5609.9IU; vitamin c 2.9mg; folate 18.3mcg; calcium 65mg; iron 1.1mg; magnesium 8.9mg; potassium 221.4mg; sodium 280mg; thiamin 0.1mg.

Reviews (16)

Read More Reviews
16 Ratings
  • 5 star values: 2
  • 4 star values: 13
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0
Rating: 3 stars
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. Read More
Rating: 5 stars
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 Read More
Rating: 4 stars
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 Read More
Rating: 4 stars
We left off the veggies and the dip and made cornbread instead to use the rest of the buttermilk. Chelle Stoneville NC Read More
Rating: 4 stars
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! Read More
Rating: 4 stars
Perhaps I didn't use the right type of skillet or it wasn't enough oil because the breading did not cook evenly and fell apart easily. The flavor was great though! Read More
Rating: 4 stars
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 Read More
Rating: 4 stars
Hey - I want to know how to get mine to look like the picture! Seriously though these were great. We are Buffalo natives and our diets don't allow for the fried version. This recipe filled the void. The only trouble I had was the breading kept falling off. Next time I will try chilling them like the other poster recommended. korey Port Huron MI Read More
Rating: 4 stars
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 Read More