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Healthy Boneless Buffalo Wings

Boneless Buffalo Wings

Author: Ryan Chapman
Servings : 4


  • 1 lb boneless, skinless chicken breast cut into 1" cubes, see notes
  • 1/2 cup 100% whole wheat flour divided, see notes
  • 1/4 cup cornmeal
  • clean buffalo sauce see notes


  • Preheat oven to 400 F and line a baking sheet with parchment paper.
  • Cut chicken breast into 1" cubes.
  • Add 1/4 cup of flour to a shallow dish. Add 3/4 cup of buffalo sauce to a second shallow dish. Add 1/4 cup of flour and 1/4 cup of cornmeal to a third shallow dish and mix together.
  • Working one or two pieces at a time, coat the chicken in the flour, then dredge in the buffalo sauce, and finally coat with flour/cornmeal mixture. Place each piece on the parchment-lined baking sheet.
  • Bake at 400 F for 20 minutes or until chicken is cooked through. No turning is necessary.
  • Serve with more buffalo sauce, clean ranch dressing, celery and carrots if desired.


NOTE:  Buying boneless chicken tender meat makes cutting the chicken even easier.
NOTE:  To make this gluten free, try replacing the whole wheat flour with brown rice, coconut, or almond flour.
NOTE:  You can serve this with a clean ranch dressing such as Primal Kitchen Ranch available at Thrive Market. Or, you can make your own with this recipe.
NOTE:  For clean buffalo sauce, we used Ashanti Chicken Wing Sauce.  Frank's Red Hot (original) also works
Tried this recipe?Let us know how it was!