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Boneless Buffalo Wings

Boneless Buffalo Wings
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WebMD Recipe from

Traditional Buffalo wings are usually deep-fried and drenched in hot sauce laced with butter. The solution: healthy white-meat chicken tenders 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.

Prep: 30 Minutes | Total Time: 40 Minutes
  • 2/3 cup
    reduced-fat sour cream
  • 2/3 cup
    crumbled blue cheese
  • 1 tablespoon
    distilled white vinegar
  • 1 teaspoon
    cayenne pepper
  • 3 tablespoons
    nonfat buttermilk
  • 3 tablespoons
    hot sauce, divided
  • 3 tablespoons
    distilled white vinegar, divided
  • 2 pounds
    chicken tenders
  • 6 tablespoons
    whole-wheat flour
  • 6 tablespoons
  • 1/2 teaspoon
    cayenne pepper
  • 2 tablespoons
    canola oil, divided
  • 2 cups
    carrot sticks
  • 2 cups
    celery sticks
  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.
Nutritional Information

Makes: About 8 servings
Serving Size: 2 chicken tenders, 1/2 cup vegetables, 2 tablespoons dip
  • Calories223
  • Fat7 g
    • Saturated fat2 g
  • Cholesterol75 mg
  • Carbohydrates12 g
    • Dietary fiber2 g
  • Protein29 g
  • Sodium270 mg
* Nutritional Guidelines based on the USDA's MyPlate Standards.
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