Baked Boneless Buffalo Wings

Well folks, this is it. The buffalo chicken that became a staple in our home every Friday night for years. I set out to replace the deep-fried take out boneless wings that we just couldn’t live without, and after many Friday nights perfecting the recipe, I finally nailed it. Enjoy!

Baked Boneless Buffalo Wings


Baked Boneless Buffalo Chicken
Container count per serving: 1¼ red, ½ yellow, and 1 teaspoon
INGREDIENTS

  • 2 boneless, skinless chicken breasts, cut into bite-sized pieces
  • ½ cup flour
  • 1 egg
  • 1 tbsp butter, melted (I use Smart Balance)
  • ¾ cup Frank’s Red Hot Sauce
  • 1 tsp garlic powder
  • ½ tsp cayenne pepper
  • ½ tsp salt
  • poultry seasoning, to taste

DIRECTIONS

  1. Preheat the oven to 400.
  2. On a plate, crack the egg and whisk. In another plate, add the flour and season with garlic powder, cayenne, and salt.
  3. Season the chicken pieces with poultry seasoning, and then dip the chicken in the egg to coat. Next, dredge the chicken in the flour and place coated chicken pieces on a baking sheet sprayed with cooking spray.
  4. Spray the chicken with cooking spray to ensure it browns when baking. Bake the chicken pieces for 10-15 minutes and then flip and cook the other side for another 10-15 minutes, or until golden brown.
  5. Stir the melted butter and hot sauce together in a bowl. Dip the baked chicken in the hot sauce mixture until fully coated. Serve and enjoy!

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37 Comments on “Baked Boneless Buffalo Wings

  1. According to the Frank’s Hot Sauce website the ingredients are: Distilled Vinegar, Aged Cayenne Red Peppers, Salt, Water, Canola Oil, Paprika, Xanthan Gum, Sodium Benzoate (as a preservative), Natural Butter Type Flavor And Garlic Powder. It states Natural Butter Type Flavor, not actual butter.

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  2. Butter is in Frank’s Hot Sauce so I would be careful on the amount you use

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  5. How is this only 1 1/4 red when you said you use 1 chicken breast per serving and 1 chicken breast equals 2 red? Wouldn’t it be 2 1/4 red containers

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  6. Does flour count towards anything? I am on day 1 of the fix and still learning the ropes. These look awesome!

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  7. Hi Cammi, you’re absolutely right, flour isn’t listed in the Eating Plan. However, whole grain flour is approved and is counted as a yellow container. I hope your son likes the recipe!

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  8. These look delicious, although I’m still confused. I have my book here at work with me, and I don’t see flour in there anywhere. I’m starting tomorrow, along with my 16 year old son, and I think he would love these. Can you tell me where I can find the flour listed? Thanks!

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  9. Hi Sherron, we love these brussels sprouts, and they’re super easy! I just get a bag of frozen ones and microwave them until they’re almost fully cooked. Then I slice them in half, toss them in a little olive oil and lay them on a baking sheet. I sprinkle them with salt and pepper and bake them at 425 for 10 minutes, flip them, then bake 5-10 more min. Meanwhile, I caramelize some onions and toss them with the brussels sprouts before serving, and season them with more salt if necessary.

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  10. Do you have a recipe for the brussel sprouts??? They look delicious.

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  11. Hi Melissa, thanks for your question! Yes, flour is approved. I like to use organic, unbleached, and unenriched all purpose flour or organic whole wheat flour.

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  12. Hi! I’ve looked in the book and can’t seem to find an answer to this. Are you sure the flour is allowed to be used and counted as a yellow? These look and sound amazing!! Just wanted to check before I make them tonight 🙂 thanks!

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  14. Jennifer, yes, just divide it in half and you should have your serving! However, measuring it in a red container isn’t a bad idea either, since the size of chicken breasts vary quite a bit.

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  15. Love this! Only question I have is the servings, you said this makes two servings. So when I have the final product how should I divide the meal to make one serving? Put it into a red?

    Sincerly,

    Very confused 21 day fix new comer

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  16. The only thing I wanted to comment is that franks has 190 mg of sodium where Tabasco only has 35 mg of sodium so I am hesitant to use franks although I love it

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  17. I just made these last night and the verdict is in – AMAZING! Even my super-picky husband who *never* wants to eat my fix-friendly meals loved them. They feel like a cheat but are good for you. Love them. Thanks for sharing!!

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  18. Hello this recipe looks great. Question did you use white flour or whole wheat flour? Just checking before I make this. Thank you

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  19. Great question ShanVan. I analyzed the recipe with CalorieCount.com and found that it is 431 calories per serving (the recipe makes 2 servings). Hope this helps!

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  20. Does anyone have a guess as to the amount of calories in this meal?

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  21. Kaci, you’re right, according to the Eating Plan, Tabasco is the only approved hot sauce. However, if you compare the ingredients on Frank’s RedHot Original sauce (aged cayenne red peppers, distilled vinegar, water, salt and garlic powder) and Tabasco (aged red peppers, salt and distilled vinegar), you can see they’re pretty darn similar! I believe they’re both approved 🙂

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  22. These look amazing!!! Quesiton – is Frank’s Red Hot fix approved? I thought we could only use Tabasco sauce? Am I wrong?

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  23. On day 11 of the fix and just tried these! They are SO good! Thanks for the recipe! I just did one big chicken breast and measured out a red cup’s worth for my serving and it was perfect with a side of veggies!! It made 3 servings total so I have some for lunch this week, too! This is a new fave that will probably be a weekly staple at my house!! Thanks a bunch for sharing!:)

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  25. if we don’t like spicey is there another sauce that would be 21 day fix approved?

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  26. Found these on Pinterest this morning…made them for dinner tonight! verdict: these are seriously amazing! I think I may even like it better than restaurant buffalo wings 🙂 now all I need is a 21 day fix friendly ranch dressing or something to dip these spicy little things into! Suggestions?

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  27. Hi Tara, great question! So I use 1 chicken breast per serving, which usually equals about 2 red containers. I also use 1/2 an egg to coat each breast, which equals 1/4 red. 1/2 yellow for the flour coating. I use Smart Balance or Earth Balance vegan butter spread instead of regular butter. They’re made from a blend of oils, so I would count them as teaspoons. So each serving is: 1 1/4 red, 1/2 yellow, and 1 teaspoon. I hope this helps!

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