Recipe of the Week: Air Fried Boneless Wings

Published by John Stein on

Air Fried Boneless Wings

Air fried boneless wings

One of my favorite parts of watching sports is having a great snack. The problem is that many snacks are high in calories but low in nutrients. Healthier snacks can lack the flavor I am looking for. These bonless wings however fit the bill though.

They have tons of protein with not too much carbohydrate or fat like normal fried wings. The best part is that you can add whatever sauce you want to them.

Ingredients:

– 1 1/2 pounds chicken breast (cut into 1 inch cubes)

– 2 large eggs, whisked

– 3/4 cup flour

– 3/4 breadcrumbs

– 1 teaspoon chili powder

– 1/2 teaspoon paprika

– 1/2 teaspoon cayenne pepper

Directions:

1. In a small bowl mix together the flour, tapioca flour, chili powder, paprika, cayenne, and salt and pepper. In another small bowl, add the whisked eggs. Set up an assembly line with cubed chicken, eggs, flour mixture, and breadcrumbs.

2. Roll in the flour mixture, fully coating and shaking off any excess. Then dip it in the egg mixture, making sure it is fully coated. Next, dredge through the breadcrumbs. Place on a plate and repeat with remaining chicken.

3. Place chicken in your air fryer basket, evenly spreading out and leaving room in between pieces so the air can easily flow through. If using, spray chicken with a light coating of avocado oil. Close drawer, set air fryer on manual at 375°F for 15 minutes, pausing halfway through to stir them up, making sure they are still evenly spread out after stirring. Depending on the size of your air fryer, you will probably have to cook the chicken in two batches to make sure they are not overcrowded.

4. Once chicken is done, add to a large bowl and pour buffalo sauce over chicken. Carefully mix to coat the chicken. Make sure to mix carefully as you don’t want the breading to come off. 

Nutritional Information

Calories: 262 calories

Protein: 36 g

Carbohydrates: 16 g

Fat: 6 g

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