My Body. My Life. : Clean Eating Spicy Buffalo Wings

            Clean Eating Spicy Buffalo Wings

clean eating buffalo wingsThis is a recipe I found on The Gracious Pantry website and made for the Super Bowl. I liked the tenders most! It was really quick and easy to make! Perfect for when you want to bring a clean app to not so clean eating people. I substituted agave nectar for the honey.The Recipe makes 8 servings (about 1/2 lb each).

Sauce Ingredients:
  • 1 cup Frank’s Hot Sauce (or any clean hot sauce you like, low sodium is best)
  • 1 tablespoon olive oil
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 1/2 cup honey (if you prefer a less spicy wing) or 1/4 cup (if you prefer a more spicy wing) 
  • 2 teaspoons molasses
  • 1 teaspoon paprika
  • 1/2 cup clean BBQ sauce 

Chicken Ingredients:

  • 4 pounds chicken wings
  • 2 tablespoons olive oil
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder   


  • Preheat oven to 350 degrees F.
  • If you purchased your wings frozen, be sure to allow ample time for them to defrost.
  • Line a large casserole dish (you may need 2 dishes depending on the size you have) with foil. You will be wrapping the chicken completely in foil, so allow enough to completely cover the chicken all the way around.
  • Place your wings in the foil and be sure they are single layered.
  • Pour the oil over the chicken and mix the chicken in the dish to completely coat it with the oil.
  • Sprinkle the chicken generously with garlic powder and onion powder. The given measurements are only suggestions. You could certainly use more or less if you like.
  • Pack the foil around the chicken so that it is sealed on all sides.
  • Bake in oven for 50 minutes.
  • While the chicken bakes, combine all sauce ingredients in a medium mixing bowl with a whisk. (Be sure to whisk again just before pouring over your chicken.)
  • Remove the wings from the oven, open the foil (don’t burn yourself with steam), and pour off any liquid in the bottom of the foil.
  • Pour your sauce over the chicken.
  • Turn your oven to broil.
  • Place the chicken back in the oven UNcovered, for 10 minutes. Watch the wings carefully. If they need to be removed in less than 10 minutes, do so. You just want to brown them a bit and get the sauce to sear just slightly on to the meat.
  • Remove from oven, allow to cool and place in a serving dish, being sure to pour any sauce left behind in the dish over the chicken.

  • Nutritional Information: (This info is an estimation from and may not be 100% exact)

    Regular wings with skin and bone
    Calories: 583
    Total Fat: 37 gm
    Saturated Fats: 10 gm
    Trans Fats: 0 gm
    Cholesterol: 172 mg
    Sodium: 1365 mg
    Carbohydrates: 19 gm
    Dietary fiber: 0 gm
    Sugars: 18 gm
    Protein: 41 gm
    Estimated Glycemic Load: 11
    Boneless, Skinless Chicken Breast (meat tenders)
    Calories: 332
    Total Fat: 4 gm
    Saturated Fats: 1 gm
    Trans Fats: 0 gm
    Cholesterol: 130 mg
    Sodium: 1365 mg (you can lower this with a low sodium hot sauce)
    Carbohydrates: 19 gm
    Dietary fiber: 0 gm
    Sugars: 18 gm
    Protein: 52 gm
    Estimated Glycemic Load: 11


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