• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Pinch of Wellness
  • Breakfast
  • Main Entrees
  • Side Dishes
  • Snacks
  • Desserts
  • Wellness
  • Navigation Menu: Social Icons

    • Facebook
    • Instagram
    • Pinterest
    • Twitter

Baked Boneless Chicken Wings (Buffalo or BBQ)

July 14, 2020 by Pinch of Wellness 4 Comments

Jump to Recipe Print Recipe

Baked boneless chicken wings are a healthier alternative to normal wings, however taste just as great! This recipe has two options for flavoring - they can be flavored from either a zesty buffalo flavor, or sweet and sticky BBQ sauce.

I'm always looking for ways to make my recipes taste healthier without compromising the flavor. This specific recipe was created because my family was craving some wings, yet I couldn't find anywhere that sold gluten free wings. Making them at home was an option, but I had no desire to fry them in my house. So, hello BAKED Chicken wings!

These baked wings are tender, healthy and addicting! They have a crispy coating on the outside with the perfect amount of breading. I hope you love these as much as I do!

Are Baked Chicken Wings Healthy?

Baked chicken wings are healthier than fried because they do not get fried in oil. This cuts down on the fat and calorie content of the wings.

Boneless wings are an excellent lean protein source because they are made from chicken breast. The Buffalo flavor contains 260 calories/serving and the BBQ flavor has 280 calories/serving.

How to Make Gluten Free Boneless Wings

Flour is the main ingredient substitution that must be made for these wings to be considered Gluten Free. Simply replace the all purpose flour with a gluten free 1:1 measure for measure flour. I used the brand "King Arthur's Gluten Free Flour" and it worked perfectly!

Gluten Free Wings- Alternatives to Flour

While the boneless wings require some form of breading to make them taste the best, there are other alternatives to use in place of flour.

Place 1 cup of gluten free oatmeal in the food processor or blender, and blend until smooth and no large chunks remain. Another alternative is to use rice chex cereal that has been pureed in a blender. The end texture should be very fine, similar to flour. Please note that using these alternatives may affect the texture and create a slightly crunchier chicken wing.

Tips for Success

  • Create an assembly line when dipping the chicken. Set up your cube chicken, egg and flour mixtures so that they are all right next to each other.
  • Short on time? Place 6-7 wings in the egg mixture at once, and then dip into the flour mixture until evenly coated.
  • Use a pair of small tongs when dipping to prevent hands from getting too messy.
  • Don't skip the broil step! This helps make sure that the wings have a crispy outer edge.
  • Wings taste great dipped in low fat ranch or blue cheese dressing.

Foods that go well with Baked Chicken Wings

Wings are great as appetizers, or they can be served as a main entree. Here's a couple ideas of side dishes that go well with boneless wings:

  • Side Salad
  • Sweet Potato Fries
  • Baked Beans
  • Fresh carrots and celery

How to Make Boneless Baked Chicken Wings

Cut chicken breasts into 1 inch cubes. Prepare your dipping stations: mix the flour and spices in one bowl and mix the egg with milk in another bowl. Tip: Place a piece of waxed paper underneath the bowls to make for easy cleanup. Place the bowls close together to prevent excess mess.

Being the dipping process. Dip a piece of chicken in the egg mixture and then dip the chicken into the flour mixture. The chicken should be evenly coated with flour.

Place the coated chicken on a greased cookie sheet about ¼ in apart. Bake in the oven for 10 minutes, then turn on the broil and bake for another 2 minutes.

Choose your sauce of choice: BBQ or Wing sauce. Mix with butter and water, then pour over wings. Enjoy!!

baked boneless chicken wings

Leftover Wings

These wings will still taste great if they are eaten as leftovers. The wings reheat well and maintain their crispy, texture. Store the leftover wings in an airtight container and keep in the refrigerator for 3-4 days. It is not recommended to freeze boneless wings.

Reheating wings

Reheat the wings for 2 minutes in a microwave prior to serving. To make these taste extra fresh, prepare the boneless wings as indicated in the recipe, and then wait to add the sauce until right before eating. This helps keep a crispy outer texture on the wings.

More Chicken Recipes

  • Instant Pot Chicken Fajitas
  • Healthier Buffalo Chicken Dip
  • Crockpot Shredded BBQ Chicken
baked Chicken Wings
Print Recipe
5 from 2 votes

Baked Boneless Chicken Wings (Buffalo or BBQ)

Baked boneless chicken wings have chicken that's covered in a seasoned breading and baked to perfection. Make them buffalo flavor or BBQ flavor.
Prep Time20 mins
Cook Time12 mins
Total Time32 mins
Course: Main Course
Cuisine: American
Keyword: buffalo chicken, chicken recipes
Servings: 10
Calories: 260kcal

Ingredients

  • 3 medium boneless chicken breasts, raw about 4 pounds
  • 1 egg
  • ½ cup milk 1%
  • 1.25 cup all purpose flour (ok to sub with gluten free flour that is 1:1 measure to measure ratio)
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • ½ tsp paprika
  • ½ tsp black pepper
  • ½ tsp chipotle seasoning optional
  • ½ tsp salt optional

To Make BBQ Wings

  • ¾ cup Sweet Baby Ray's BBQ Sauce
  • 2 tbsp butter
  • 1 tbsp water

To Make Buffalo Wings

  • 2 tbsp butter melted
  • ¾ cup Sweet Baby Ray's Wing Sauce
  • 2 tbsp water

Instructions

  • Preheat oven to 450F.
  • Line a cookie sheet with parchment paper. Spray with non-stick pan release spray.
  • Cut chicken breast into ½ inch cube pieces, discarding any excess fat that is on chicken. Set aside.
  • Combine the egg and milk. Mix well using a fork until combined. Set aside.
  • Combine the flour, garlic powder, onion power, paprika, black pepper, salt and chipotle powder. Set aside.
  • Prepare to assemble the chicken wings. Dip each piece of chicken breast in the egg mixture, remove and immediately dip in the flour mixture. Roll chicken in flour until it is evenly coated, place on the prepared cookie sheet.
  • Repeat the dipping process until all chicken has been coated with egg and flour mixture.
  • Place cookie sheet in the oven and bake for 10 minutes.
  • Once timer goes off, set oven to broil and cook for another 2 minutes. (No need to remove the chicken from the oven prior to broiling.
  • Remove from oven and prepare dipping sauce. Baked wings should reach a temperature of 165F with your meat thermometer.

To Make Buffalo Chicken Wings

  • Combine the Sweet Baby Ray's buffalo sauce, melted butter and water in a large mixing bowl.
  • Add chicken wings and toss until evenly coated. Serve immediately.

To Make the BBQ Wings

  • Combine the Sweet Baby Ray's BBQ Sauce, melted butter and water in a large mixing bowl.
  • Add chicken wings and toss until evenly coated. Serve immediately.

Notes

Buffalo Wings: 260 calories/serving
BBQ Wings: 280 calories/serving
Tweet
Pin
Share

Subscribe

to Pinch of Wellness today!

Previous Post: « BBQ Chicken Stuffed Sweet Potatoes
Next Post: Southwest Chicken Salad »

Reader Interactions

Comments

  1. Jackson's mom

    July 15, 2020 at 12:56 pm

    I love this recipe offers a gluten free option and it is baked not fried! Looks yummy - Thank you!

    5 stars

    Reply
  2. Curt

    August 10, 2020 at 5:03 pm

    This is the best boneless chicken wing recipe I've ever had. It was restaurant good. Thank you for the recipe! It is a family favorite.

    5 stars

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Welcome!

Pinch of Wellness is all about making recipes easy and healthy! I’m a Registered Dietitian, self proclaimed lover of food and have a passion for nutrition and health! Most recipes on Pinch of Wellness are intended for the individual who is looking for convenient meal ideas that taste great and have healthy ingredients! Learn More!

As an Amazon Associate I earn from qualifying purchases.

Join Today!

Join the Pinch of Wellness community for recipe updates and exclusive member only content!

Southwest Quinoa Salad

Cheesecake Fruit Salad

cheesecake fruit salad

Easy Gluten Free Scalloped Potatoes

Easy gluten free potatoes

Footer

  • About Me

  • Privacy Policy
  • Terms and Conditions
  • Disclosure

  • Contact
  • Work With Me

As an Amazon Associate I earn from qualifying purchases.

Copyright © 2021 Pinch of Wellness LLC

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Cookie settingsACCEPT
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
Necessary
Always Enabled

Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.

Non-necessary

Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.

SAVE & ACCEPT