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    Boneless Buffalo Wings

    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.


    • 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 cornmeal
    • 1/2 teaspoon cayenne pepper
    • 2 tablespoons canola oil, divided
    • 2 cups carrot sticks
    • 2 cups celery sticks


    Step 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.
    Step 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.
    Step 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.
    Step 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.
    Step 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.

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