Boneless Buffalo Wings

  • Active Time 30m
  • Total Time 40m
  • Rating ****

8 servings (2 wings, 1/2 cup vegetables & 2 tablespoons dip each)

Sink your teeth into these spicy chicken breast tenders instead of the traditional skin-on buffalo wings. We've dramatically cut the saturated fat and sodium in this Super Bowl party favorite and added a generous serving of crunchy vegetables with a lighter version of blue cheese dip.

Make Ahead Tip: The chicken can marinate (Step 1) for up to 1 hour.


  • 3 tablespoons nonfat buttermilk
  • 3 tablespoons hot pepper sauce
  • 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 peeled carrot sticks
  • 2 cups celery sticks
  • Spicy Blue Cheese Dip (see recipe link above)

Companion recipe: Spicy Blue Cheese Dip


Whisk the buttermilk, 2 tablespoons hot pepper sauce and 2 tablespoons vinegar in a large bowl until combined. Add the 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 the flour and cornmeal in a shallow dish. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl.

Remove the chicken from the marinade and roll in the flour mixture until evenly coated. (Discard the remaining marinade and flour mixture.) Sprinkle both sides of the chicken with cayenne.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each 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. Transfer to the platter. Drizzle the chicken with the reserved hot sauce mixture. Serve with the carrots, celery and Spicy Blue Cheese Dip.

Recipe reprinted by permission of Publisher. All rights reserved.

RecID 9102

nutrition information per serving

257 calories; 10g total fat; 4g total saturated fat; 83mg cholesterol; 382mg sodium; 13g carbohydrates; 2g fiber; 31g protein

These nutrition facts are calculated according to the ingredients listed in this recipe. Any substitutions will change these facts. Although we strive for accuracy, please note that food manufacturers occasionally change their food formulas, which could affect the calculations as shown.

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