Picture this… you walk into a Super Bowl party, expecting that glorious, sticky, spicy pile of buffalo wings—but instead, you see… a veggie tray. No wings. No sauce. Just sad, dry carrots. What kind of cruel joke is this?! Wings are the heart and soul of every gathering! Without them, it’s just… people standing around, pretending to care about the game.
Buffalo Wings Almost Didn’t Exist… Insane, Right?
Here’s the real kicker—High-Protein Buffalo Wings were a complete accident! Teressa Bellissimo’s son came home starving one night, and instead of making him a regular meal, she threw together some leftover chicken wings, doused them in hot sauce, and hoped for the best. And boom—history was made! But imagine if she had just made him a ham sandwich instead… would we even know the joy of buffalo wings today? I don’t even want to think about it.
Future Without Wings? No, Thank You!
If Teressa had played it safe with a boring sandwich, we’d all be mindlessly chewing on bologna during game day instead of licking buffalo sauce off our fingers like the proud, sauce-covered humans we are. Thank goodness for that last-minute decision—because life without buffalo wings? That’s just not a life I want to live.
Table of Contents
Look at the Recipe (Key Highlights)
This High-Protein Buffalo Wings recipe is a game-changer, and here’s why you’ll love it:
Crispy Without the Frying – Forget deep-frying! These wings are broiled to perfection, keeping them crispy while cutting out excess oil.
Packed with Protein – With 35g of protein per serving, these wings are perfect for muscle-building, weight loss, or just staying fuller longer.
Spicy, Tangy, and Flavor-Packed – Marinated in a bold blend of Frank’s Hot Sauce, garlic, chili powder, and oregano, every bite is a burst of heat and flavor.
Quick & Easy – No need to babysit a fryer! Marinate, broil, toss in sauce, and enjoy. That’s it!
Perfect for Any Occasion – Game nights, meal prep, party platters—these wings fit into every scenario where delicious, spicy food is needed!
Ready to make the best High-Protein Buffalo Wings ever? Let’s get cooking!
Ingredients Needed
Here’s what you’ll need to make these delicious High-Protein Buffalo Wings:
For the Wings:
- Chicken wingettes and drummettes
- Frank’s Hot Sauce
- White vinegar
- Dried oregano
- Paprika
- Garlic powder
- Chili powder
- Kosher salt and black pepper
For Serving:
- Celery stalks
- Carrots
- Low-fat blue cheese dressing (optional)
How to Make High-Protein Buffalo Wings
Making these wings is super easy! Here’s an overview of the process:
Marinate the Chicken: Toss the wings in a bold hot sauce marinade with vinegar and spices. Let them soak up the flavors for at least 30 minutes.
Broil for Crispiness: Arrange the wings on a broiler rack and cook them at high heat, flipping halfway through, until they’re golden brown and crispy.
Toss in Warm Sauce: Heat additional hot sauce and toss the wings to coat them evenly.
Serve & Enjoy: Arrange them on a platter with celery, carrots, and blue cheese dressing for dipping.
Tip: Keep an eye on them while broiling to prevent burning!
Storage & Serving Suggestion
Storage Tips
Got leftovers? No problem! Store your high-protein buffalo wings like a pro… because you’ll definitely want more later!
Refrigerate for up to 3 days – Place cooled wings in an airtight container and pop them in the fridge.
Reheating for that fresh-off-the-grill crisp? Toss them in the oven at 375°F (190°C) for 8-10 minutes… or better yet, air-fry at 375°F for 4-5 minutes for max crispiness!
Avoid the microwave! Unless you like soggy wings (no judgment, but crispy is king! ).
Freezing? Sure thing! Place wings in a zip-top bag, squeeze out air, and freeze for up to 2 months. Thaw in the fridge overnight before reheating.
Serving Tips
Classic Pairing? Serve with celery & carrot sticks… because what’s buffalo wings without the crunch?
Dipping Sauce Matters! Low-fat blue cheese or Greek yogurt ranch keeps it WW-friendly & protein-packed.
Make It a Meal! Pair with a big crunchy salad, roasted veggies, or baked sweet potato fries.
Buffalo Wing Wraps? Yes, Please! Shred the meat and roll it into lettuce wraps or whole wheat tortillas for a next-level meal.
Game Night Approved! Serve up a big platter with extra napkins… because things are about to get deliciously messy!
Tips & FAQs
How do you reheat buffalo wings without losing crispiness?
To keep your High-Protein Buffalo Wings when reheating:
- Oven Method: Preheat to 350°F (175°C), place wings on a baking sheet, and bake for 10-20 minutes.
- Air Fryer Method: Set to 360°F (182°C), air fry for 5-7 minutes for the best texture.
- Avoid the microwave! It makes them soggy—unless you like that sort of thing!
How much protein is in buffalo wings?
Buffalo wings are a great high-protein option!
- One wingette or drummette has about 8-9g of protein.
- A serving of six wings provides 25-30g of protein, making them perfect for muscle-building and weight loss diets.
What nutrients do buffalo wings have
Buffalo wings offer a mix of protein, fats, and vitamins:
- Protein: Helps with muscle repair and satiety.
- Fats: Mostly from the skin—great for energy but should be consumed in moderation.
- Vitamins & Minerals: Rich in B vitamins, iron, and zinc.
- Sodium: Watch out—it can be high depending on the sauce!
What are the best side dishes to serve with buffalo wings?
Buffalo wings pair well with a variety of sides:
- Classic Pairing: Celery & carrot sticks with ranch or blue cheese dressing.
- Healthy Options: A crisp green salad, grilled veggies, or coleslaw.
- Comfort Sides: Sweet potato fries, potato wedges, or garlic bread.
How many calories are in buffalo chicken wings?
Caloric content depends on preparation and serving size:
- One wingette or drummette: ~88 calories.
- A serving of six wings: ~510 calories (without sauce).
- With sauce & dressing: Calories can jump higher, depending on portion size.
Want to enjoy wings guilt-free? Try baking or air frying them instead of deep frying!
Why This High-Protein Buffalo Wings is Perfect Year-Round
Buffalo wings aren’t just for game nights or Super Bowl parties—they’re a year-round favorite, and here’s why:
Perfect for Any Season
Summer BBQs & Cookouts – These wings are grill-friendly, making them a smoky, spicy addition to any outdoor gathering.
Cozy Winter Comfort Food – When the weather gets chilly, nothing beats a plate of crispy, spicy buffalo wings fresh from the oven. Pair them with a warm dip or roasted veggies for the ultimate cozy meal.
Fall Game Days & Tailgating – Football season = buffalo wings season! Whether you’re hosting a game-day party or tailgating, these High-Protein Buffalo Wings are always a hit.
Springtime Get-Togethers – Need an easy, crowd-pleasing dish for picnics or casual dinners? These low-carb, gluten-free buffalo wings are light, flavorful, and pair perfectly with fresh, crisp sides.
High-Protein Meal That Fits Any Lifestyle
Great for Meal Prep – These wings store and reheat beautifully, making them a go-to for easy high-protein lunches or dinners throughout the week.
Fits Multiple Diets – Whether you’re following Weight Watchers, keto, paleo, or a low-carb diet, this recipe checks all the boxes.
Quick & Easy – No matter how busy your schedule gets, you can whip these up in under 30 minutes—without sacrificing flavor or nutrition.
Bottom Line: These High-Protein Buffalo Wings are a must-have recipe all year long—easy to make, packed with bold flavor, and perfect for any occasion!
I’d love to hear how you make it your own! Leave a comment below and let me know how it turned out, or share a photo of your dish on social media and tag me. Don’t forget to share this recipe with friends and family who are looking for the ultimate High-Protein Buffalo Wings—they’ll thank you for it!
Crispy High-Protein Buffalo Wings – Guilt-Free & Spicy!
Description
Crispy, spicy High-Protein Buffalo Wings—broiled, not fried! A WW-friendly, keto, & low-carb recipe perfect for any occasion. Ready in 30 mins!
Ingredients
For the Wings:
For Serving:
Instructions
Marinate the Wings:
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In a large mixing bowl, combine the chicken, 2 tbsp hot sauce, vinegar, oregano, paprika, garlic powder, chili powder, salt, and black pepper.
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Toss well to coat and let the wings marinate for at least 30 minutes to absorb all that flavor.
Broil the Wings for Crispiness:
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Preheat your oven’s broiler to low.
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Arrange the marinated wings on a broiler rack, placing them about 8 inches from the heating element.
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Broil for 10-12 minutes per side, flipping once, until golden brown and crispy.
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Tip: All ovens vary, so keep an eye on them to prevent burning!
Toss in Hot Sauce & Serve:
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While the wings are cooking, warm the remaining hot sauce in a small saucepan.
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Once the wings are done, toss them with the warm sauce to coat evenly.
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Arrange them on a serving platter with celery and carrot sticks.
Enjoy with Low-Fat Blue Cheese Dressing:
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Serve immediately with low-fat blue cheese dressing for dipping.
Nutrition Facts
Servings 6
- Amount Per Serving
- Calories 290kcal
- % Daily Value *
- Total Fat 12g19%
- Sodium 800mg34%
- Total Carbohydrate 2g1%
- Protein 35g70%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Buffalo wings have always been a household favorite, but I wanted a version that fit my healthy lifestyle without sacrificing that bold, spicy, crispy goodness. When I first made these high-protein buffalo wings, my husband took one bite and said, “Wait… these aren’t fried?!” That’s when I knew I had nailed it!
As for my kids? They demolished a whole plate and begged for more (even after claiming they "don’t like spicy food" ). Now, this recipe is a family staple—perfect for **game nights, meal prep, and those random wing cravings!**
