These healthy chicken wings or healthy buffalo wings are poached first to release all their fat. By adding this extra step, it definitely makes them less fat and “healthier”.

healthy sriracha chicken wings on plate

Healthy Chicken Wings Recipe

Is it even possible to have healthy chicken “buffalo” wings? Well, with a few compromises and an open mind, this recipe can certainly satisfy chicken wing cravings without all the fat. Read our previous write up on frying vs. baking vs. pre-poaching . This article shows the differences on how each technique can affect the calorie content.

Poaching or steaming chicken wings to have less fat

This chicken wing recipe is healthier because the wings are slightly poached or steamed to render off excess fat. Unlike traditional buffalo wing recipes where butter is a main ingredient, this sauce has no butter. The flavor of the sriracha still comes through. With a tomato based sauce, combined with fragrant onions and garlic and spicy sriracha hot sauce, you won’t miss the butter.

healthy sriracha wings on plate

Healthy Buffalo Wings Recipe

Once the chicken wings are rendered of excess fat, they’re baked in the oven to crisp up the skin. During this process, more fat is released from the wings. If you really want to get serious about reducing the fat, put the wings on a wire rack while you bake them. But for us that is a little too hard core. We want a little fat still in there for juiciness. The end results are chicken wings with a crisp texture, tossed in a clingy, flavorful sauce without all the butter. So yes, these might not be a classic butter laden buffalo wing recipe. But they sure are delicious and simple to make. Best of all, you won’t feel so guilty when eating a big plate all to yourself on Superbowl or game day. Enjoy!

Healthy Sriracha Chicken Wings Recipe

The wings can either be pre-poached (pre-boiled) or steamed. This will render the excess fat and after baked in the oven, more fat will be released. Because there's no oil or flour added to the skin, you'll get a less "crisp" wing than the traditional fried buffalo wings, but these healthy ones are still delicious with the sauce!
Chicken wings can be prepared in different ways: fried or baked, either way dredged in flour or not. Visit this write up on different ways to prepare chicken wings. This recipe shows a healthy, poached and then baked technique, but you can certainly fry them if you like.
5 from 6 votes

{click on stars to rate}


  • 2-3 pounds (907-1360 g) chicken wings
  • 2 Tablespoons (30 ml) Cooking Oil , we prefer Grape Seed Oil
  • 1-2 clove garlic , minced
  • 8 oz. (227 g) tomato sauce
  • 3 Tablespoons (45 ml) Sriracha hot sauce , or to taste
  • 2 teaspoons (10 ml) brown sugar , packed
  • 1 Tablespoon (15 ml) distilled white vinegar
  • 1 teaspoon (5 ml) soy sauce
  • kosher salt , to taste
  • serve with celery or carrot sticks (optional)


  • Preheat oven to 425°F/220°C.
    Oven knobs
  • Make Sauce: Heat oil in a saucepan. Add garlic and cook for about 30 seconds or until garlic is softened and golden, but not burnt. Add tomato sauce, Sriracha hot sauce, brown sugar, vinegar, soy sauce and salt. Cook sauce on low heat for about 5 minutes to allow flavors to combine. Set aside
    Tabasco chicken sauce in a pan
  • Separate drumette from wings. Trim excess skin off chicken wings.
    Raw chicken wings on a baking sheet pan
  • Blanch: Bring water to boil, add chicken wings and poach (boil) wings for about 3 minutes or until you see fat floating to top of water. Once wings are poached (or steamed) allow them to drain of excess water.
    Boiling water in a pan
  • Bake: Place wings on baking sheet and bake in oven for about 35-40 minutes, flipping over half way through, allowing wings to cook about 20 minutes on each side or until skin crisps up. When chicken wings are fully cooked and crisp on both sides, remove from oven and blot excess oil with paper towels.
    Blanched and baked chicken wings on a baking sheet pan
  • In large bowl, toss together sriracha wing sauce with cooked chicken wings. Serve warm alongside a tray of fresh celery sticks or carrot sticks.
    Cooked chicken wings mixed with sauce in a bowl


Crispy Wing Alternate Cooking Methods

Traditional Bake
Skip the blanching and bake for an additional 5 minutes or so (40-45 minutes total at 425°F/220°C).
Traditional Fry in Oil (uses about 1/2-3/4 cup of cornstarch to coat wings).
Toss the wings in cornstarch to coat, shaking off excess cornstarch.
Heat about 1-inch of oil in a large pot or skillet to 350-375°F (175-190°C). Fry in batches for about 3-5 minutes per side, or until golden and cooked through. Make sure to turn the wings while cooking so they cook evenly. Season with salt & pepper. Toss with the sauce.
Air Fryer Chicken Wings 
Season wings with salt & pepper. (No Oil Needed). Place in air fryer basket/tray. (Don’t overcrowd the air fryer – cook in batches if needed.)
Air Fry at 400°F/205°C for 20 minutes. Flip the wings and air fry for another 5-10 minutes or until cooked through and to your liking.
Toss with a little sauce, and then air fry for another 2-4 minutes. Toss with additional sauce if desired after air frying. Different models and sizes of air fryers cook quicker than others. Adjust times accordingly.

Nutrition Information per Serving

Calories: 240kcal, Carbohydrates: 4g, Protein: 16g, Fat: 18g, Saturated Fat: 4g, Cholesterol: 63mg, Sodium: 511mg, Potassium: 277mg, Fiber: 1g, Sugar: 3g, Vitamin A: 315IU, Vitamin C: 9mg, Calcium: 15mg, Iron: 1mg

Other Must Make Chicken Wing Recipes