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Healthier Buffalo Wings
Rocco Fuhrman

Buffalo Wings

A healthier version of classic Buffalo Wings that is easy to make and diabetes-friendly. Baked instead of fried, these wings retain all the iconic flavors while promoting better health.
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Prep Time 20 minutes
Cook Time 50 minutes
Total Time 1 hour 10 minutes
Servings: 4 servings
Course: Main Course
Cuisine: American
Ingredients Method Notes

Ingredients
  

  • 2.5 - 3 pounds chicken wings (drumettes and flats)
  • 2 tablespoons avocado oil (or olive oil)
  • 1 tablespoon baking powder (aluminum-free)
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon paprika (smoked or sweet)
  • 1 teaspoon salt (or to taste)
  • ½ teaspoon black pepper (or to taste)
  • ½ cup hot sauce (e.g., Frank's RedHot Original)
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon Worcestershire sauce (low sodium)
  • ½ - 1 teaspoon erythritol or monk fruit sweetener (optional)
  • ¼ teaspoon xanthan gum (optional, for thickening sauce)

Method
 

  1. Pat the chicken wings very dry with paper towels.
  2. In a small bowl, combine the baking powder, garlic powder, onion powder, paprika, salt, and black pepper.
  3. Drizzle avocado oil over the chicken wings and toss to coat. Sprinkle the dry rub mixture over the wings and toss until evenly coated.
  4. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper and place a wire rack on top. Arrange the wings in a single layer on the rack.
  5. Bake for 40-50 minutes, flipping halfway through, until the wings are golden brown and crispy, with internal temperature reaching 165°F (74°C).
  6. In a small saucepan, combine the hot sauce, apple cider vinegar, Worcestershire sauce, and optional sweetener. Heat until just simmering.
  7. Carefully transfer the cooked wings to a clean large mixing bowl and pour the warm sauce over them. Toss until thoroughly coated.
  8. Transfer to a serving platter and serve hot.

Notes

Ensure wings are patted dry for crispiness. Use aluminum-free baking powder for the best texture. Bake the wings at a single layer for even cooking. Toss immediately in sauce for better coating.