Boneless Buffalo Wings

This spin on wings results in pan-fried tenders that are much easier on your health.

Boneless Buffalo Wings
William and Susan Brinson

A single deep-fried chicken wing has 160 calories—not counting the buttery hot sauce—so a quick dozen has almost as many calories as an entire cheese pizza. But to make them easier on your gut, go with pan-fried white-meat chicken tenders instead.

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!

Prep time

5 min.

Cook time

15 min.

  • 1 lb chicken breast
  • 1/2 cup cornmeal
  • 1/2 cup whole wheat flour
  • Your favorite tangy hot sauce, to taste

Cut boneless chicken breasts into strips.​

Dredge in a mixture of equal parts whole-wheat flour and cornmeal.

Pan-fry in a little canola oil until crispy.

Drizzle with your favorite tangy hot sauce, and serve.