Low-Calorie Boneless Buffalo Wings for Any Occasion

Hungry Girl's H-O-T Hot Boneless Buffalo Wings
Hungry Girl's H-O-T Hot Boneless Buffalo Wings. Courtesy of Hungry-Girl.com

Even if it's not Super Bowl Sunday or March Madness, you can always find a football or basketball game on some TV station. Why am I suddenly a sports fanatic? Because watching sports is the number one excuse for eating boneless buffalo wings. Those crispy, spicy, juicy little nuggets are too tasty to resist, but be careful. Traditional BBWs have about 100 calories and 5 grams of fat per wing. Yup, they're pretty much always calorie bombs.

Luckily, there's an easy way to make low-cal boneless wings — perfect for any time you're craving them.

Prepare Your Protein 

Boneless buffalo wings are not to be confused with bone-in buffalo wings. The latter are made with store-bought chicken wings. BBWs, on the other hand, require an extra step: Just start with a boneless, skinless chicken breast, and cut it into bite-sized nuggets. Now you’ve got your chicken (and you don’t have to contend with pesky bones while you’re eating your wings).

Create Your Breading, Bust Out the Hot Sauce 

A lot of the excess calories and fat in boneless buffalo wings come from the breaded, fried exterior. That’s where Hungry Girl swoops in with a smart solution. Instead of using the flour-and-hot-oil combination to deliver that crispy texture, try this ingenious HG swap: high-fiber breadcrumbs made from bran cereal and reduced-fat BBQ baked/popped chips. Look for bran cereal that's high in fiber: Fiber One Original, All Bran Original, and Nature's Path SmartBran rock.

Pulverize them along with the chips using a blender or food processor. Once reduced to breadcrumbs, season with spices like garlic powder, onion powder, and cayenne pepper. (If you want to get creative, click here for our list of must-have seasonings.) Now coat your chicken with hot sauce: Frank's RedHot Original Cayenne Pepper Sauce is CLASSIC, but feel free to experiment with others.

Then toss the nuggets in those crumbs.

Ready, Set, Bake

You didn't really think I was going suggest frying these, did you? Crank up the oven to a steamy 375 degrees. Spray a baking sheet with nonstick spray, and lay down your boneless wings. Bake for 10 minutes, and then give them a flip. Bake until cooked through and crispy, about 6 minutes.

Choose Your Dips Wisely

Dips are dangerous. Thick, creamy dressings/dips like ranch and blue cheese are fatty nightmares. But there are ways to get that creamy taste without all the fat. To make a better-for-you ranch dipping sauce, mix fat-free plain Greek yogurt with ranch dressing/seasoning mix. The yogurt is on my list of fridge essentials, and that seasoning mix is one of my top pantry staples. And for blue cheese flavor without the crazy-high stats, top your wings with a teaspoon or two of real blue cheese crumbles. Don't forget to add some carrots and celery sticks to your platter.

Recipe Idea

Oh-Honey-Honey Boneless BBQ Wings - A sweet-n-smoky variation you'll flip for.

Instead of cereal and chips, this batch is breaded with whole-wheat flour. Then the nuggets are tossed in one all-star sauce.

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