healthy boneless buffalo wings

Well, another great season of football is upon us!

It is my favorite time of year, and I love no other lazy activity more than plopping down on the couch and watching hours of college and NFL football on Saturdays and Sundays.

Today I want to begin a series on healthy tailgating or party options when it comes to putting together an awesome spread to watch the games, enjoy friends and family, and stay on track with your nutrition plan by cheating healthfully.

Let’s take a look at some Boneless Buffalo Wings

Prep Time: 5 minutes

Make Time: 5 minutes

Cook Time: 20 minutes


2 Chicken Breast, trimmed of fat and cut into chunks

1 Cup Panko Bread Crumbs, whole wheat

1 Cup Whole Wheat Flour

1 Egg

Dash of Salt

Dash Black Pepper

Dash Cayenne Pepper

1 Tbsp Paprika

Splash of Water

Splash of Frank’s Hot Sauce

1/2 Cup Frank’s Hot Sauce

1 Tbsp Butter, melted


Preheat oven to 350-degress.

You’ll need 3 dipping stations. In the first one, put whole wheat flour, salt, black pepper, and paprika. Next container should have egg beaten with a splash of water and splash of Frank’s hot sauce.  The last container should have whole wheat bread crumbs, salt, black pepper, paprika, and cayenne pepper.

Begin by dipping chicken chunks separately or a few at a time into the flour station, then into the egg station, and finally into the bread crumbs station.  Once you complete breading all of the chicken chunks you can spread them out on a non-stick baking sheet covered with non-stick foil.

Place in the oven for 20 minutes or until done to your likeness.

While they are baking you can mix melted butter and 1/2 cup of Frank’s Hot Sauce in a medium bowl. When chicken is done, toss in the sauce.  Serve with carrots and/or celery sticks with some ranch dressing if you like.

Boneless Buffalo Wings

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