Low-Fat Buffalo Chicken 'Wing' Recipe

Buffalo wings
Brian Leatart/Photolibrary/Getty Images
Total Time 35 min
Prep 10 min, Cook 25 min
Yield 8-10 servings Buffalo "Wings"

Did you ever wish that your favorite high-fat foods, like Buffalo Chicken Wings, would magically morph into something healthy? Me,  too. This tender spicy chicken recipe satisfies even the deepest yearning for real Buffalo wings.

I grew up just 20 miles from the epicenter of the Buffalo chicken wing explosion that took place at the Anchor Bar in 1964. Wings are a fundamental part of Buffalo culture. Standard party fare is a sheet pizza and a bucket of wings.

Real Buffalo wings are deep-fried and tossed in a butter-based hot sauce. This is what makes them great, but not good for watching your waistline. But could I go through life never having another wing? Not an option, so this "Almost-as-Good, Not-Quite-a-Wing-but-Close" recipe was born.


  • 2 to 3 pounds boneless, skinless chicken breasts
  • Cooking spray
  • 1/2 cup to 3/4 cup 99% fat-free chicken broth
  • 1/2 cup to 3/4 cup Franks' RedHot Sauce (amount used depends on amount of chicken and how saucy you like it)
  • Celery sticks and low-fat blue cheese dressing for dipping, served on the side


  1. Slice 2 to 3 pounds boneless, skinless chicken breasts into 1-inch-wide strips.
  2. Lightly coat a non-stick skillet with cooking spray and brown the chicken until it's cooked through.
  3. In a small bowl, mix together 1/2 cup to 3/4 cup 99% fat-free chicken broth and 1/2 cup to 3/4 cup Franks' RedHot Sauce (see Note, below) and add them to the chicken in the skillet.
  4. Lower the heat, cover the pan, and simmer the chicken for 15 minutes, stirring occasionally, until the sauce has thickened and is coating the chicken in a beautiful, glossy layer of spicy goodness.
  1. Serve the Buffalo chicken "wings" with the prerequisite celery sticks and low-fat blue cheese dressing on the side. It's as close to an authentic Buffalo Wing experience as possible, without destroying your diet.

Note: You can adjust the spiciness of the chicken by adding more or less hot sauce in proportion to the chicken broth. For folks who like their wings on the mild side, 1/4 cup of hot sauce to 3/4 of broth might help keep the heat down. If you like your wings to be incendiary, or "nuclear," as we like to say, then increase the hot sauce and decrease the broth.

Hot Sauce Is a Good Low-Fat Condiment Option

Hot sauce, in general, is a good choice when following a low-fat / low-carb diet because most brands contain zero grams of fat and carbs. The thing to watch out for is the sodium.

Here is how Frank's RedHot Buffalo Wing Sauce stacks up:

Nutrition facts per 1-tablespoon serving: 0 calories, 0 calories from fat, 0 g total fat, 0 mg cholesterol, 460 mg sodium, 25 mg potassium, 0 g carbohydrates, 4% vitamin A

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