Skip the greasy bar food and make your own crispy hot wings instead! Marinating boneless chicken breast pieces in a mix of buttermilk and hot sauce infuses the meat with flavor, and the panko and almond flour breading creates a delicious crisp crust in the air-fryer. The wings get a splash of hot sauce to finish. Be sure to read labels when choosing one, the sodium in some brands can be very high.
Snack on these wings alongside a salad to up the veggie and fiber content and make it a complete meal.
Active time: 20 minutes Total time: 50 minutes
Air-Fryer Boneless Buffalo Wings With Easy Homemade Ranch
Ingredients
- 2 (11 ounces/312g each) boneless skinless chicken breasts
- 1 cup (177ml) low-fat buttermilk, divided
- 1/4 cup, plus 1 1/2 tablespoons (81ml) Cholula hot sauce
- 1 1/2 teaspoons garlic powder, divided
- 3/4 teaspoon salt, divided
- 3/4 cup (63g) whole-wheat panko breadcrumbs
- 1/2 cup (56g) almond flour, finely ground
- 1/4 cup (59ml) 2% Greek yogurt
- 2 tablespoons avocado oil mayonnaise
- 2 tablespoons chives (or green onions), finely chopped
- 1 teaspoon apple cider vinegar
- 1/4 teaspoon freshly ground black pepper
- 1 medium cucumber, sliced
- 2 large carrots, cut into sticks
- 4 celery ribs, cut into sticks
Directions
Cut chicken breast into 1 1/2-by-3-inch (3.8cm) strips. Pour 3/4 cup (177ml) buttermilk into a non-reactive, airtight container or bowl, add 1/4 cup (59ml) of hot sauce, 1 teaspoon of the garlic powder and 1/2 teaspoon salt. Stir to dissolve the salt. Add the chicken to the buttermilk mixture and stir to coat. Cover and refrigerate for at least 8 hours or up to 24 hours.
Preheat the air fryer to 375°F (191°C). Coat the air-fryer basket well with the cooking spray. Mix together the breadcrumbs and almond flour on a large plate. Pick up a chicken piece, letting the excess marinade drip off. Roll the chicken piece in the panko mixture, pressing gently to adhere the crumbs, and place it on another clean dinner plate. Repeat the process with enough chicken pieces to make an even layer in the air fryer with about 1/2-inch (1.3cm) between pieces to allow the air to circulate. Mist the chicken all over with the cooking spray.
Transfer the breaded chicken pieces to the air-fryer basket, lock on the lid, and cook, carefully turning pieces over once, for 15 minutes or until cooked through. Transfer chicken to a baking sheet and keep warm in the oven while breading and air frying the remaining chicken. Discard buttermilk marinade.
While the chicken cooks, prepare the ranch dressing. Combine the remaining 1/4 cup (59ml) buttermilk, yogurt, mayonnaise, chives, vinegar, 1/2 teaspoon garlic powder, 1/4 salt and pepper in a medium bowl. Whisk to combine. Set aside.
Sprinkle the chicken pieces with the remaining 1 1/2 tablespoon hot sauce. Serve with the vegetables and ranch dressing, for dipping.
Serves: 6 | Serving Size: 4 pieces chicken (125g), 1/4 of the vegetables and about 2 tablespoons dressing
Nutrition (per serving): Calories: 295; Total Fat: 13g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 58mg; Sodium: 528mg; Carbohydrate: 15g; Dietary Fiber: 2g; Sugar: 4g; Protein: 29g
Discover hundreds of healthy recipes — from high protein to low carb — via “Recipe Discovery” in the MyFitnessPal app.
