Recipe: Baked Boneless Buffalo Chicken Strips

A healthier way to snack during the game
Baked boneless chicken strips coated in orange sauce on a cooling rack

Make these spicy chicken “wings” lower in fat by using skinless chicken and olive oil. Use hot red pepper sauce instead of traditional barbeque sauce to eliminate the extra sugar.

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2 pounds skinless boneless chicken (dark or white)
¾ cup flour (all-purpose or white whole wheat)
½ tsp ground cayenne pepper
½ tsp garlic powder
½ tsp salt
½ cup olive oil
½ cup hot red pepper sauce
Cooking spray


  1. Cut chicken in “wing-sized” pieces (about 1” x 3”). This is easier to do if the chicken is semi-frozen.
  2. Line a baking sheet with foil and lightly grease with a cooking spray.
  3. Place flour and spices into a gallon-size plastic storage bag, seal and shake to mix.
  4. Add chicken, seal and toss until well coated with flour mixture.
  5. Place chicken onto the prepared baking sheet and place into the refrigerator. Refrigerate at least 1 hour.
  6. Preheat oven to 400ºF.
  7. Whisk together the oil and hot sauce in a small bowl. Dip the wings into the hot sauce mixture and place back onto the baking sheet.
  8. Bake in the preheated oven for about 20 minutes, or until the chicken is no longer pink in the center and crispy on the outside (turn over halfway during cooking).

Nutritional Information (Per serving)

Makes 8 servings

Calories: 250
Total fat: 12 g
Saturated fat: 1.5 g
Trans fat: 0 g
Cholesterol: 75 mg
Sodium: 410 mg
Total Carbohydrate: 9 g
Fiber: 2 g
Sugars: 0 g
Protein: 28 g

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Recipe provided by Digestive Disease Health Team dietitians.

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