Baked Buffalo Wings

Baked Buffalo Chicken Wings

Buffalo chicken wings are a favorite go-to party food!  I know they’re extremely popular in our house!

The problem is, most buffalo wings are coated in flour, then fried.  Not a good combination for a healthy eating lifestyle.

This year I’m so super excited for Superbowl Sunday!  My Eagles are actually playing in the game, so I wanted to make this gameday something special by making one of our favorite party foods….Buffalo Chicken Wings.

The conundrum was to make them in a healthy way, so that we can stay on track with our health goals.

This baked version is so super delicious, you won’t even miss that they are baked and not fried!

I will say however, that when I was creating this recipe, I was SHOCKED at the amount of sodium that bleu cheese has!  I mean REALLY?!  Over 1000 grams for 4 measely ounces?!  WOW!!!

Certainly you could opt for a ranch dressing instead, which would also be delish, just be aware of the high amount of sodium that bleu cheese has!

All that being said, make sure you drink LOTS of water when you’re eating wings to offset the sodium.

Bon Appetit!

Baked Buffalo Wings

Baked Buffalo Chicken Wings

Enjoy your party in a healthy way! Gluten-free, no refined sugar, diabetic friendly and delish!
Course: Chicken, Main Course
Cuisine: American
Keyword: buffalo wings, gluten-free, healthy eating
Prep Time: 1 hour
Cook Time: 1 hour
Total Time: 2 hours
Servings: 10 servings
Calories: 338kcal
Author: Coach Collette
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For the marinade

  • 3 lbs free-range organic chicken wings
  • 1/2 C hot pepper sauce (I used Franks)
  • 1 C unsweetened almond milk
  • 1 TBSP fresh lemon juice

For the coating

  • 1 C almond flour
  • 1 tsp kosher salt
  • 1/4 tsp fresh ground black pepper
  • 1 tsp chili powder
  • 1 tsp garlic powder
  • 2 TBSP baking powder

For the buffalo sauce

  • 1/2 C hot pepper sauce (I used Franks)
  • 3 TBSP grass-fed organic butter
  • 1 TBSP raw honey
  • 1 TBSP fresh lime juice
  • 1 tsp chili powder
  • 1 tsp garlic powder
  • 1/2 tsp ground cumin
  • 1/2 tsp onion powder
  • 1/4 tsp fresh ground black pepper
  • 1/4 tsp cayenne pepper (or more, optional - to taste)

For the Bleu Cheese dressing

  • 1/2 C greek yogurt
  • 1/2 tsp Worcestershire sauce
  • 1'4 tsp garlic powder
  • 1/4 tsp fresh ground black pepper
  • 1 TBSP fresh lemon juice
  • 4 oz bleu cheese crumbles (or gorgonzola)


For the chicken marinade

  • Arrange chicken in a large dish (or zip-lock bag). Combine lemon juice with almond milk. Let stand for 10 minutes (creates buttermilk). Add hot sauce, stir to combine. Pour mixture over chicken and refrigerate for ` hour (or overnight).

For the coating

  • Line a baking sheet with foil or parchment paper. Place a cooling rack onto baking sheet and spray with non-stick olive or coconut cooking spray.
  • Whisk together all coating ingredients to combine well.
  • Remove chicken from refrigerator, shake off excess moisture, toss in the coating mixture and place on the rack on the baking sheet. Return the chicken to the refrigerator for 1 hour
  • Preheat oven to 400 degrees. Bake chicken for 1 hour (or until internal temperature of 165 is reached). Turn chicken after 30 minutes so that it doesn't stick to the rack and cooks evenly.

For the buffalo sauce

  • Combine all ingredients in a medium saucepan. Bring to a simmer over medium heat, stirring often. Simmer for 5 minutes then remove from heat and cool. (sauce can be made ahead of time)

For the Bleu Cheese sauce

  • Combine all ingredients and 1/2 of bleu cheese in food processor. Pulse to combine. Place sauce in an airtight bowl, stir in remaining bleu cheese. Cover and refrigerate. (Sauce is best if it's allowed to sit for several hours [or overnight])

To serve

  • You can either serve the chicken as is at this point, or you could coat each piece with the buffalo sauce and broil for 3-5 minutes. Serve with buffalo sauce, bleu cheese dressing and plenty of celery sticks


Serve either coated or uncoated.  Either way is delish!  Make sure you have plenty of celery sticks!


Nutrition Facts
Baked Buffalo Chicken Wings
Amount Per Serving
Calories 338 Calories from Fat 225
% Daily Value*
Fat 25g38%
Saturated Fat 8g40%
Cholesterol 75mg25%
Sodium 1163mg48%
Potassium 504mg14%
Carbohydrates 11g4%
Fiber 2g8%
Sugar 3g3%
Protein 21g42%
Vitamin A 519IU10%
Vitamin C 20mg24%
Calcium 242mg24%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

So tell me, what are you making for your Superbowl Sunday gathering?  Better yet, what team will you be rooting for?


Here's to your health!

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All information provided on Holistic Happy Living is based on my own and our expert’s personal experience. We are not medical professionals and no adjustments to care should be made without consulting your medical team. If you are new to exercise, haven’t exercised in a while and/or haven’t seen your medical team in the last 3 months, it is advised to do so before engaging in any kind of physical activities. You must not rely on the information on Holistic Happy Living as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information on this website.


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