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.
I’ve even included a low calorie ranch and a low calorie blue cheese dip to make with these low calorie buffalo wings! So the entire meal (or appetizer) is healthy and all-natural.
Low Calorie Buffalo Chicken Wings
What You’ll Find in this Article:
Ingredients in Healthy Chicken Wings
The real key to the best buffalo wings might surprise you. It’s all about using the right hot sauce!
Frank’s RedHot is always the best hot sauce for buffalo sauces. You can find it at most grocery stores, and I have included a link in the recipe card so you can see what is looks like, or order it online.
Shopping List for Low Calorie Buffalo Wings:
Low Calorie Buffalo Wings:
- Olive Oil Spray
- Chicken wings (or wings and drumettes)
- Salt and pepper
Low Calorie Buffalo Sauce:
- Franks RedHot sauce
- Lemon juice
- Garlic salt
- Paprika
- Cayenne
- Pepper
Optional Low Calorie Dipping Sauces:
How to Make Healthy Chicken Wings
You can make these healthy buffalo wings in the air fryer, or the oven. So choose your favorite method and enjoy these yummy wings!
How to Make Healthy Buffalo Wings:
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).
Low Calorie Buffalo Chicken Wings Recipe
I know you’ll love these healthy buffalo wings! Here are some more low calorie chicken recipes I think you’ll love.
More Low Calorie Chicken Recipes:
Low Calorie Buffalo Chicken Wings
These Low Calorie Buffalo Chicken Wings are just 45 calorie each, and they come with 3 yummy dipping sauces!Unsure how many you might want to eat (this could be an appetizer, snack or main course) I supplied you with the calories for one wing. All you need to do is choose how many you would like to have, and do the math. So you could have 1/2 the batch for just 225 calories!Special Tip: The Frank's RedHot Sauce is the key ingredient to make these taste like the buffalo wings you get at a restaurant. I've included a link so you can see what it looks like (you can find it at most grocery stores).
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
Serving: 1wingCalories: 45kcalCarbohydrates: 2gProtein: 2.6gFat: 3gSaturated Fat: 0.8gCholesterol: 10mgSodium: 1310mgPotassium: 28mgFiber: 0.1gSugar: 0.6gCalcium: 3mgIron: 0mg
Tried this recipe?Let us know how it was!
Nutrition and Calories in Chicken Wings
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