Reduced Fat Buffalo Wings

Reduced Fat Buffalo Wings by I bake he shoots. Be kind to your waistline. Enjoy these hot wings with 50% less fat and over 45% less calories.

The Super Bowl is almost here!

Are you excited? Are you ready to stuff your face with super-fatty, artery-clogging, crazy delicious food?

I’m assuming that you’re nodding your head excitedly and thinking about the many beers you will drink with a mountain of spicy, buttery, this-is-what-I-was-really-waiting-for chicken wings.

This year I want you to take it in a different direction. I’m thinking…yes, to delicious, mouth watering buffalo wings, but no to the deep fryer and expanding your jeans 2 sizes.

Let’s make some reduced fat buffalo wings.

Reduced Fat Buffalo Wings by I bake he shoots. Be kind to your waistline. Enjoy these hot wings with 50% less fat and over 45% less calories.

Stop laughing! I’m serious.

America’s Test Kitchen came up with a recipe that’s so crazy-good, I called my mom and told her she could still have buffalo wings on her diet. After she blew my eardrums with screams of joy, I went back to the recipe. Compared to a typical serving of Buffalo Wings, these wings have 50% less fat and 45% less calories per serving. Wtf?

I’m thinking…if I’m saving calories on wings, I can drink way more beer, right? Now, that’s what I’m talkin’ about!

Happy Super Bowl!


Recipe for Reduced Fat Buffalo Wings

Recipe from America’s Test Kitchen: Best Recipes and Reviews 2014

Reduced Fat Buffalo Wings
Prep time
Cook time
Total time
Note: Use a mild flavored hot sauce or it will be very spicy. Make sure your wings are dry before coating with salt and baking powder.
Serves: 4
  • 3 lbs chicken wings, cut at joints, wingtips discarded, trimmed (I used 2¾ lbs)
  • 1 T baking powder
  • ½ t salt
  • ⅔ c Frank's RedHot Original Cayenne Pepper Sauce
  • 1 T unsalted butter, melted
  • 1 T molasses
  1. Adjust rack to middle position.
  2. Preheat oven to 475 degrees.
  3. Set metal rack in aluminum foil lined rimmed baking sheet.
  4. Pat wings dry with paper towels.
  5. Toss wings with salt and baking powder.
  6. Arrange wings in single layer on rack.
  7. Roast wings for about 40 minutes or until golden on both sides, flipping halfway through. (I did 45 minutes)
  8. Meanwhile, whisk hot sauce, butter, and molasses in large bowl. ( I used a measuring cup)
  9. Remove wings. Adjust oven rack 6 inches from broiler element.
  10. Broil for 6-8 minutes until golden on both sides, flipping halfway through. (I did 6 minutes)
  11. Add wings to sauce and toss to coat. ( I poured sauce directly onto wings and tossed to coat)
  12. Serve.

Reduced Fat Buffalo Wings: Behind the Scenes

buffalo-wings-bts-featuredTo find out how this was photographed, check out Dave’s post – Reduced Fat Buffalo Wings: Behind the Scenes 


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  1. 2

    After hearing Mondo’s mom’s screams of delight after her now deaf daughter described the super-fatty, artery-clogging, crazy delicious food she could once again indulge in, I was ready to jump into a giant vat of spicy, buttery, buffalo wings and wasn’t disappointed. I could actually see my weight coming down. Don’t wait diet watchers, try this recipe now!

  2. 5

    Hi my favorite Daughter I am getting ready to try this recipe. I am so excited to try a low fat buffalo wing recipe. I think it is so great that you put recipe’s on line. I am so proud of you. I will post the outcome after I complete my TASK. I love you! Mom

    • 6

      Mom! I’m so happy you’re trying this recipe. When I first made them I thought of you; I know how much you love wings(duh, I get it from you).

      Once you learn the technique you can toss the wings with any sauce you like. Happy cooking. Love you!

    • 7

      Great! Great! & awesome! I loved the buffalo wings. I had to double everything because I had 5.5lbs. of wings. I used less hot sauce and more molasses which is what we like. It’s a great recipe, I will use it often. love you-a-lot. Mom

      • 8

        You made me feel so special when you said you thought of me when you first made them. (so cool) Yes in deed, I love wings. Although, cooking the wings set off my smoke alarm (smile) Chuck told me what I have to do to prevent that from happening next time. Because there will be a next time. love you Mom

      • 9
  3. 10

    I saw this one on Americas Test Kitchen too. Call me crazy, but I think chicken wings may be healthier (less unhealthy?) out of the fryer than when they’re done in the oven. Wings are very fatty. Most of that fat renders out in the fryer, and chicken doesn’t absorb frying oil. Baking doesn’t render out so much of the fat.

  4. 12

    Hi Mondo!

    Do you have nutrition info for this recipe? I might be able to figure it out myself, but it’s a PITA. Thanks! If it’s there and I missed it, please point it out to my 47-year-old-in-denial-need-glasses eyes. Thanks!

    • 13

      Hey Cid! Sorry, but I don’t have the nutrition info for this recipe. I’m going by America’s Test Kitchen standards as far as the “reduced fat” content is concerned. I hope it fits your nutritional needs. When you make them let me know how it goes! Happy Cooking!

  5. 14

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