These Hot ‘n' Sassy Buffalo “Wings” deliver all the spicy flavor of classic Buffalo wings using crispy chicken strips coated in a seasoned oat crust. Served with a creamy blue cheese yogurt dip, they're a lighter alternative that still satisfies every Buffalo wing craving.
Flavor Profile
Spicy, tangy, crunchy, savory, creamy
Equipment Needed
Blender or food processor
Two shallow dishes
Broiler pan with rack
Nonstick cooking spray
Mixing bowl
Whisk
Tongs
Measuring cups and spoons
Serving platter
Ingredients
For the Buffalo Chicken Strips
1½ cups old-fashioned oats
1 teaspoon paprika
1 teaspoon garlic powder
1 teaspoon salt
3 egg whites
3 tablespoons hot pepper sauce
3 chicken filets, cut into strips
Nonstick cooking spray
For the Blue Cheese Dip
¼ cup plain low-fat yogurt
¼ cup blue cheese dressing
Celery sticks, for serving
Instructions
- Preheat the broiler and position the oven rack approximately 4 inches from the heat source.
- Place the oats, paprika, garlic powder, and salt into a blender or food processor.
- Process for approximately 1 minute until finely ground.
- Transfer the oat mixture to a shallow dish.
- In a second shallow dish, whisk together the egg whites and hot pepper sauce.
- Coat each chicken strip in the oat mixture and shake off excess.
- Dip the chicken into the egg white mixture.
- Coat again in the oat mixture, pressing lightly to adhere.
- Arrange the coated chicken strips on the rack of a broiler pan.
- Spray the chicken evenly with nonstick cooking spray.
- Broil for 3 minutes.
- Remove the pan from the oven and carefully turn the chicken strips over.
- Spray the second side with cooking spray.
- Broil for an additional 2 to 3 minutes, or until golden brown and the chicken reaches an internal temperature of 165°F (74°C).
- In a small bowl, combine the yogurt and blue cheese dressing.
- Stir until smooth.
- Serve the chicken strips with the blue cheese dip and celery sticks.
Recipe Notes
Heat Adjustment Suggestions
Add additional hot pepper sauce to the egg mixture for extra heat.
Mix cayenne pepper into the oat coating for a spicier crust.
Serve with Buffalo sauce on the side for dipping.
Make-Ahead Tips
The oat coating mixture can be prepared several days ahead.
The dip can be made up to 2 days in advance and refrigerated.
Serving Suggestions
Serve with celery sticks, carrot sticks, and extra blue cheese dressing.
Pair with a side salad or roasted vegetables.
Excellent as a healthier game-day appetizer or family-friendly snack.
HOT ‘N' SASSY BUFFALO “WINGS” (Buffalo-Style Crispy Chicken Strips)
Ingredients
Equipment
Method
- Preheat the broiler and position the oven rack approximately 4 inches from the heat source.
- Place the oats, paprika, garlic powder, and salt into a blender or food processor.
- Process for approximately 1 minute until finely ground.
- Transfer the oat mixture to a shallow dish.
- In a second shallow dish, whisk together the egg whites and hot pepper sauce.
- Coat each chicken strip in the oat mixture and shake off excess.
- Dip the chicken into the egg white mixture.
- Coat again in the oat mixture, pressing lightly to adhere.
- Arrange the coated chicken strips on the rack of a broiler pan.
- Spray the chicken evenly with nonstick cooking spray.
- Broil for 3 minutes.
- Remove the pan from the oven and carefully turn the chicken strips over.
- Spray the second side with cooking spray.
- Broil for an additional 2 to 3 minutes, or until golden brown and the chicken reaches an internal temperature of 165°F (74°C).
- In a small bowl, combine the yogurt and blue cheese dressing.
- Stir until smooth.
- Serve the chicken strips with the blue cheese dip and celery sticks.
Nutrition
Notes
Mix cayenne pepper into the oat coating for a spicier crust.
Serve with Buffalo sauce on the side for dipping. Make-Ahead Tips The oat coating mixture can be prepared several days ahead.
The dip can be made up to 2 days in advance and refrigerated. Serving Suggestions Serve with celery sticks, carrot sticks, and extra blue cheese dressing.
Pair with a side salad or roasted vegetables.
Excellent as a healthier game-day appetizer or family-friendly snack.
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Let us know how it was!Inspired By
Inspired by classic Buffalo wings and healthier oven-broiled chicken recipes that deliver bold flavor with less frying.
Source: Eating Well
Nutrition Information
Estimated per serving (based on 6 servings)
Calories: 220
Protein: 21 g
Carbohydrates: 14 g
Fat: 8 g
Saturated Fat: 2 g
Cholesterol: 20 mg
Sodium: 520 mg
Fiber: 2 g
Sugar: 1 g
Prep Time: 15 minutes
Marinate Time: None
Cook Time: 6 minutes
Total Time: 21 minutes
Yield: 6 servings
Difficulty: Easy
