These Low Calorie Buffalo Chicken Wings are just 45 calories each! So you can have 1/2 the batch for just 225 calories or the entire batch for just 550 calories!. I like to make these healthy chicken wings two ways: in the air fryer, and in the oven. So I gave directions to make them both ways.
Ingredients You’ll Need:
- Olive Oil Spray
- 1 lb. chicken wings or wings and drumettes
- ½ teaspoon salt divided- if baking
- ½ teaspoon pepper divided- if baking
Low Calorie Buffalo Chicken Wings
Healthy Buffalo Chicken Wings Meal Prep and Storage
Meal Prep: You can meal prep 2 ways. You can cook the healthy recipe completely then store for later, or add the ingredients to a bag, mix and add to the freezer for later.
Storage: Will hold in the fridge for 5 days and the freezer for a month.
Reheating: Reheat in the microwave for 1-3 minutes, or in a 350 degree oven until warmed through (about 20 minutes)
Low Calorie Buffalo Chicken Wings
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Low Calorie Buffalo Chicken Wings
Ingredients
Low Calorie Buffalo Wings:
- Olive Oil Spray
- 1 lb. chicken wings or wings and drumettes
- ½ teaspoon salt divided- if baking
- ½ teaspoon pepper divided- if baking
Low Calorie Buffalo Sauce:
- 1 cup Franks RedHot sauce
- ¼ cup lemon juice
- 2 teaspoons garlic salt
- 2 teaspoons paprika
- 1 teaspoon cayenne
- 1 teaspoon pepper
Low Calorie Dipping Sauces:
Instructions
Oven Directions:
- Preheat oven to 400° and line a rimmed baking sheet with a wire rack or parchment paper.
- Pat chicken dry, then add to the prepared baking sheet. Spray the tops with olive oil, and sprinkle with 1/4 teaspoon both salt and pepper.
- Bake for 20 minutes, remove from the oven flip and spray with olive oil and sprinkle with 1/4 teaspoon both salt and pepper.
- Return to the oven and bake for an additional 20 minutes.
- Turn the Broiler on to HIGH.
- Broil the chicken for 5-10 minutes, until browned and crispy (watch closely and flip once).
- Meanwhile, to a large bowl, combine the Buffalo Sauce ingredients and mix well.
- When the chicken is done, remove from the oven, spray once more with olive oil and add to the large bowl of Buffalo Sauce. Toss well to coat.
- Serve hot with your favorite dipping sauces (see above for healthy options).
Air Fryer Directions:
- Preheat air fryer to 400° for 2 minutes.
- Pat chicken dry, and stray with olive oil and sprinkle with salt and pepper.
- Add wings in a single layer to the air fryer (they should NOT be touching), and air fry for 10 minutes.
- Flip the chicken wings and air fry for 8 more minutes.
- Meanwhile, to a large bowl, combine the Buffalo Sauce ingredients and mix well.
- When the chicken is done, remove from the oven, spray once more with olive oil and add to the large bowl of Buffalo Sauce. Toss well to coat.
- Serve hot with your favorite dipping sauces (see above for healthy options).
Nutrition
About the Author
Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.
After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.
Nutrition and Calories in Chicken Wings
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