Baked Boneless Buffalo Wings: A Healthy Take On The Bar Food Favorite

I don’t know about you, but after a long week nothing sounds better than an ice cold drink and some bar food!

I know, I know… It’s not the healthiest thing – which is why I came up with this recipe that will be featured in the upcoming Kino Chef (the new cookbook from

This recipe is so good that you feel guilty afterwards (but don’t worry, you have no reason to). The only thing that these wings are missing is a creamy ranch dipping sauce!

…Oh wait, there is one… at the bottom of the page! (It’s a healthy version though, of course.)

Ingredients (Baked Boneless Buffalo Wings):

2 lb boneless skinless chicken breast tenders (trimmed and cut into 2 inch chunks)
1 egg, beaten
1 cup uncooked oatmeal
1 tsp. garlic powder
1 tsp. onion powder
1/2 tsp. salt
1/2 tsp. pepper
6 tbsp. Buffalo sauce (I used Frank’s Red Hot Buffalo Sauce)


  1. Preheat oven to 425
  2. Combine oats with garlic, salt and pepper in food processor. Pulse for 30 seconds and pour into a shallow baking dish. Take chicken and dip in egg, then into oatmeal, and press into both sides and place on baking sheet. Repeat until all chicken is coated.
  3. Cook for 18-20 min until chicken is fully cooked.  After it’s done, take ½ of the chicken and place in large metal bowl, then pour sauce of your choice over the top (make sure you measure it out) and toss chicken until they are completely coated.

Enjoy with a side of baked potatoes wedges and veggies.

Ingredients (Greek Yogurt Ranch Dipping Sauce):

1 tbsp. hidden valley ranch dry seasoning
1 cup nonfat plain greek yogurt
2 tbsp. 2% milk


  1. Combine all ingredients in small bowl and set in fridge until ready to serve.

Nutritional Information:

For the Baked Boneless Buffalo Wings

Servings: 4

Calories: 379
Fat: 9 g
Carbs: 20 g
Sodium: 621 mg
Protein: 56 g

For the Dipping Sauce:

Servings: 4
Serving Size: 4 tbsp

Calories: 45
Fat: 1.5 g
Carbs: 3 g
Sodium: 53 mg
Protein: 6 g


EMILY NESS is a full-time food and lifestyle author who’s passionate about developing simple yet mouth-watering recipes that anyone can make. Since founding her website in 2013, she’s went on to share her passion for cooking healthy and tasty recipes with the thousands of people around the world.
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Emily Ness

Sharing a passion for food and fitness to live a healthy lifestyle - with the occasional hint of chocolate.

new cookbook!


The Testosterone Chef is a cookbook all about eating in a way that supports your hormones. With 90+ recipes for both men and women, there's something for everyone in here...
Click here to check it out!


Kino Chef, the Kinobody cookbook, is full of healthy recipes that are easy to make, very satiating and make dieting and weight loss easier than ever before. 
Click here to check it out.