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Boneless Buffalo Wings

Boneless Buffalo Wings

Even though boneless Buffalo wings are made with healthy white-meat chicken, they’re usually deep-fried and drenched in hot sauce laced with butter. The solution: chicken tenders are 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.


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

Prep Time

30 minutes

Total Time

40 minutes


Spicy Blue Cheese Dip

  • 3/5cup reduced-fat sour cream
  • 3/5cup crumbled blue cheese
  • 1tablespoon distilled white vinegar
  • 1/4teaspoon cayenne pepper

Wings & Vegetables

  • 3tablespoons nonfat buttermilk
  • 3tablespoons hot sauce, divided
  • 3tablespoons distilled white vinegar, divided
  • 2pounds chicken tenders
  • 6tablespoons whole-wheat flour
  • 6tablespoons cornmeal
  • 1/2teaspoon cayenne pepper
  • 2tablespoons canola oil, divided
  • 2cups carrot sticks
  • 2cups celery sticks


  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.
  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.
  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.
  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.
  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. Serve with carrots, celery and Spicy Blue Cheese Dip.


No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk,” the ratio is 1 tablespoon lemon juice or vinegar to 1 cup milk; let stand for about 10 minutes before using.

Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

The chicken can marinate (Step 1) for up to 1 hour.

Nutrition Facts

Per serving (recipe makes 8 servings (2 "wings", 1/2 cup vegetables & 2 tablespoons dip each))

Calories 223kcal
Carbohydrate Total 12g
Total Sugars 2g
Fiber 2g
Total Fat 7g
Saturated Fat 2g
Mono Saturated Fat 3g
Cholesterol 75mg
Sodium 270mg
Protein 29g
Potassium 221mg
Calcium 65mg
Folate 18mcg
Omega-6 1g
Vitamin E 1mg
Vitamin B3 1mg