Skip the bar food and make your own crispy hot wings instead! Marinating boneless chicken breast pieces in a mixture of buttermilk and hot sauce adds flavor to the meat, and the panko and almond flour coating creates a delicious crispy crust in the air fryer. The wings get a splash of hot sauce at the end. Be sure to read labels when choosing one, sodium in some brands can be quite high.
Snack on these wings with a salad to increase the vegetable and fiber content and make it a complete meal.
Active time: 20 minutes | Total time: 50 minutes + 8 hours to marinate
Air-Fryer Boneless Buffalo Wings
Ingredients
- 1 1/2 lb boneless skinless chicken breast
- 1 cup low-fat buttermilk, divided
- 1/4 cup plus 1 1/2 tablespoons hot sauce, divided
- 1 1/2 teaspoons garlic powder, divided
- 3/4 teaspoon salt, divided
- 3/4 cup (68 g) whole wheat panko breadcrumbs
- 1/2 cup (56 g) almond flour
- Cooking spray
- 1/4 cup (61 g) plain, fat-free Greek yogurt
- 2 tbsp avocado oil mayonnaise
- 2 tablespoons chives (or green onions), finely chopped
- 1 tsp apple cider vinegar
- 1/4 teaspoon ground black pepper
- 1 cucumber, sliced
- 2 large carrots, cut into matchsticks
- 4 celery stalks, cut into sticks
Directions
Cut the chicken into 1 1/2 x 3-inch (3.8 cm) strips. In a large bowl, combine 3/4 cup buttermilk, 1/4 cup hot sauce, 1 teaspoon garlic powder, and 1/2 teaspoon salt and stir to combine. Add the chicken and stir to coat. Cover and refrigerate for at least 8 hours or up to 24 hours.
Preheat air fryer to 375°F (191°C) and coat basket with cooking spray. Combine breadcrumbs and almond flour on a large plate. Remove a piece of chicken from the marinade, letting the excess drip off, then add the breadcrumb mixture, pressing gently to adhere. Place on a clean plate and repeat with the remaining chicken, working in batches as needed to avoid overcrowding. Lightly mist the coated chicken with cooking spray.
Transfer the breaded chicken in batches to the air fryer basket and fry for approx. 15 minutes, turning once halfway through, or until cooked to an internal temperature of 165°F. Transfer to a baking sheet and keep warm in a low oven while you prepare the remaining batches. Discard the marinade.
Meanwhile, whisk together remaining 1/4 cup buttermilk, yogurt, mayonnaise, chives, vinegar, 1/2 teaspoon garlic powder, remaining 1/4 teaspoon salt, and black pepper until smooth.
Toss the cooked chicken with the remaining 1 1/2 tablespoons hot sauce. Serve with the vegetables and ranch dressing.
Serves: 6 | Serving Size: About 4 oz. chicken, 3/4 – 1 cup of vegetables and about 2 tablespoons of dressing
Nutrition (per serving): Calories: 311; Total fat: 12g; Saturated fat: 2g; Monounsaturated fat: 1g; Polyunsaturated fat: 1g; Cholesterol: 91mg; Sodium: 697mg; Carbohydrate: 19g; Dietary fiber: 4g; Sugar: 6g; Protein: 32g
Nutritional bonus: Calcium: 11%; Iron: 7%; Potassium: 655mg; Vitamin A: 271%; Vitamin C: 1%
Originally published August 2025; Updated March 2026