Boneless Buffalo Chicken Wings

A healthier recipe for buffalo wings, these boneless wings are lightly fried chicken tenders tossed with buffalo sauce. 
4.5 from 2 votes
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Course: Main Course
Cuisine: American
Keyword: Boneless Buffalo Wing, Buffalo Chicken Tender
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Servings: 8
Calories: 194kcal
Author: Kristen Chidsey


  • 2 pounds boneless skinless chicken breasts

For the Marinade

  • 1/2 cup buttermilk
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon garlic powder

For the Breading

  • 1/4 cup flour
  • 1/2 cup panko bread crumbs
  • 1 teaspoon kosher salt
  • 1 teaspoon chili powder
  • 1 teaspoon paprika
  • 1 teaspoon onion powder
  • 1/2 teaspoon black pepper

For the Buffalo Sauce

  • 1 tablespoon butter
  • 2 teaspoons garlic powder divided
  • 1/3 cup Tabasco
  • 1 tablespoon honey

For Frying

  • 2 cups canola or peanut oil


Prepare Boneless Wings

  • Cut each chicken breast into 1 inch wide strips. 
  • Heat the oil in a large heavy bottomed skillet to 375 degrees. (Or until a drop of water sizzles in oil)

Marinade Chicken

  • Whisk together buttermilk, salt, pepper, and garlic powder. Place chicken in buttermilk mixture and marinade for 30 minutes or overnight.

Bread Boneless Wings

  • Combine the flour, panko, 1 teaspoon of garlic powder in shallow pie plan.
  • Remove chicken from buttermilk and dredge in flour mixture, shaking off excess.
  • Place the chicken strips onto a cooling rack that is on top of a cookie sheet, while waiting to fry.

Fry Chicken Wings

  • Fry 3-4 pieces of chicken at a time for 5 minutes.
  • Remove from oil and drain on paper towels.

Season Boneless Wings

  • Combine remaining teaspoon of garlic powder with butter, honey, and Tabasco.
  • Brush each chicken strip with the mixture.
Nutrition Facts
Boneless Buffalo Chicken Wings
Amount Per Serving
Calories 194 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g6%
Cholesterol 77mg26%
Sodium 747mg32%
Potassium 481mg14%
Carbohydrates 9g3%
Sugar 3g3%
Protein 25g50%
Vitamin A 315IU6%
Vitamin C 8.8mg11%
Calcium 30mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
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