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6 Flavors of Boneless Chicken Wings

Prep time 30 min
Cook time 30 min
Total time 1 hr

Prep time 30 min
Cook time 30 min
Total time 1 hr


The big game is quickly you know what you will serve?

Wings are a classic finger food to enjoy while kicking back with friends and family to enjoy the Superbowl. The crazy thing is that most wings are fried and then coated in a sauce that’s high in sugar and preservatives. While it tastes fantastic, you’re taking in way more calories than you need to. 

This recipe for Boneless Chicken Wings is much healthier while tasting JUST AS AMAZING!

1) Instead of frying these wings we are going to either use an air fryer (preferred method) or an oven. 

2) Instead of breading these wings in grains and gluten we are going to use a grain-free breading. 

3) Instead of tossing these wings in a sauce that’s high in sugar and preservatives we are going to make our own sauce using wholesome ingredients and tons of flavor. 

There are 6 sauces to choose from below, so have fun with it! (My faves are the Buffalo and Sticky Asian, but they are ALL DELICIOUS!)

(Nutrition list is with Buffalo Sauce) 

Serves 8

1½ pounds boneless, skinless chicken breast

celery and carrot sticks (optional for serving)

Flour Mixture

¼ cup almond flour

1 tablespoon arrowroot starch

2 teaspoons sea salt

½ teaspoon sweet paprika

¼ teaspoon black pepper

¼ teaspoon cayenne pepper

¼ teaspoon garlic powder

Wet Mixture

½ cup milk (any kind) I used almond milk

1 egg white

1 tablespoon grain-free vodka (or apple cider vinegar)

Crunchy Mixture

2 cups grain-free crackers ground to a powder (I used Almond Nut-Thins)

Buffalo Sauce

¾ cup hot sauce

3 tablespoons coconut oil

Honey BBQ Sauce

1 (8.5oz) jar Primal Kitchen Golden BBQ Sauce

¼ cup honey

pinch of crushed red pepper flakes

Parmesan Garlic Sauce

6 cloves Garlic

1 tablespoon olive oil

½ cup Plain Greek Yogurt

1 teaspoon coconut sugar

2 tablespoons parmesan cheese

1 tablespoon apple cider vinegar

1 teaspoon lemon juice

½ teaspoon sea salt

¼ teaspoon black pepper

½ teaspoon crushed red pepper flakes

2 tablespoons fresh oregano (or ¼ teaspoon dried)

2 tablespoons fresh basil (or ¼ teaspoon dried)

1 tablespoon fresh thyme (or ⅛ teaspoon dried)

Spicy Garlic Sauce

1 cup hot sauce

½ cup coconut oil

2 teaspoons coconut sugar

2 teaspoons garlic powder

½ teaspoon black pepper

½ teaspoon cayenne pepper

1 teaspoon worcestershire sauce

Sticky Asian Sauce

⅓ cup oyster sauce

⅓ cup natural ketchup

2 tablespoons fruit-only orange marmalade

1 tablespoon dijon mustard

1 tablespoon honey

1 tablespoon bottled chili garlic sauce (no sugar added)

3 Green Onions, thinly sliced

1 teaspoon sesame seeds

Thai Sauce

1 tablespoon olive oil

¼ cup minced garlic

¼ cup jalapeno, minced 

1 cup chicken broth

½ cup coconut sugar

¼ cup fish sauce

3 teaspoons sweet paprika

2 tablespoons arrowroot starch

For the Wings

Cut the chicken into 2-inch pieces. Arrange the three mixtures into three bowls and mix well.


If you are using an air fryer, place the basket near the three mixture bowls. If you are using the oven then line a baking sheet with parchment paper and preheat the oven to 375 degrees F. 


Take each piece of chicken and drag it through the flour mixture, dip it in the wet mixture and roll it in the crunchy mixture. Place each coated wing in the air fryer basket or on the prepared baking sheet.


Air Fryer: Fry at 380 degrees F for 24 minutes, shaking the basket halfway through the cooking time. Fry for another 6 minutes at 400 degrees F.


Oven: Bake at 375 degrees F for 20 minutes. Turn on the high broil for 1-2 minutes, until the wings are golden.


Make your preferred sauce. Toss the cooked wings with the sauce and serve immediately. Enjoy!


Buffalo Sauce: Combine the hot sauce with the melted coconut oil. Mix until fully combined.


Honey BBQ Sauce: Combine the BBQ sauce with the honey and red pepper flakes. Mix until fully combined.


Parmesan Garlic Sauce: Place the garlic cloves in a ramekin with the olive oil and cover with foil. Bake at 350 degrees F for 25 minutes. Cool and smash. Mix all of the ingredients together and chill until serving.


Spicy Garlic Sauce: Combine all of the ingredients in a saucepan and bring to a boil, stirring often. Reduce to simmer for 5 minutes.


Sticky Asian Sauce: Combine all of the ingredients (except the sesame seeds and green onions) in a saucepan and bring to a boil, stirring often. Reduce slightly and simmer for 3 minutes. Once the wings are coated in this sauce, sprinkle with the sesame seeds and green onions.


Thai Sauce: In a saucepan saute the olive oil, garlic and jalapeno until soft. Add the broth, coconut sugar, fish sauce and paprika and simmer for 10 minutes. Sprinkle the arrowroot starch over the sauce and whisk in. Continue to simmer until thickened.

Quick Tip

​If you have an air fryer then use it! While the oven works totally fine for these wings, you will have crispier more “fried” wings with the use of an air fryer! Enjoy!


Calories: 482
Fat: 11g
Carbohydrates: 13g
Sodium: 432mg
Fiber: 1g
Protein: 26g
Sugar: 0g

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