Boneless Buffalo Chicken Wings

A healthier recipe for buffalo wings, these boneless wings are lightly fried chicken tenders tossed with buffalo sauce. 

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 194 kcal


  • 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

  1. Cut each chicken breast into 1 inch wide strips. 

  2. Heat the oil in a large heavy bottomed skillet to 375 degrees. (Or until a drop of water sizzles in oil)

Marinade Chicken

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

Bread Boneless Wings

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

Fry Chicken Wings

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

Season Boneless Wings

  1. Combine remaining teaspoon of garlic powder with butter, honey, and Tabasco.
  2. Brush each chicken strip with the mixture.
Nutrition Facts
Boneless Buffalo Chicken Wings
Amount Per Serving
Calories 194 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Saturated Fat 1g 5%
Cholesterol 77mg 26%
Sodium 747mg 31%
Potassium 481mg 14%
Total Carbohydrates 9g 3%
Sugars 3g
Protein 25g 50%
Vitamin A 6.3%
Vitamin C 10.7%
Calcium 3%
Iron 5.4%
* Percent Daily Values are based on a 2000 calorie diet.