You may have seen the Healthy BBQ Pizza last week, and this is a continuation to that healthy game day party you just might throw.  There’s no reason to leave a Game Day party feeling gross and if you’re hosting not only does everyone leave feeling good but you have a chance to show others how to “make-over” traditional bar food into a healthier version.

To make a healthy buffalo wing, we went through 4 different recipes and enlisted 8 tasters. We tried everything: grilling, light frying, baking, broiling, panko, cornflakes, wings, breasts, sauces. (This effort is part of a bigger project: A healthy lifestyle blog for sports fans).

4 types of wings

As shocking as it was – the simplest of the four recipes was best. 2 ingredients and a few steps is all you need.


  • 24 Wings (used non frozen)
  • 1/2 cup Frank’s Buffalo Wing Sauce – (buffalo wing sauce is different that just hot sauce. It already includes the butter flavoring so you don’t actually have to use butter.)
  • Total Cost:  $10.18 – and that is for 24 wings.  Most bars charge almost that for just 12…


  1. Preheat oven to 375.
  2. Prepare a baking sheet, broiler pan, basically anything that can go in the oven with out blowing up by placing some aluminum foil over it.  Place this pan in the center of the oven.
  3. Take the NAKED wings (don’t add sauce), place them on the aluminum foil and BAKE them for about 30 minutes or until the internal temperature is 165 degrees measured with a meat thermometer, but really, as men you should be able to eyeball when chicken is done by now
  4. Move the baking sheet to the top rack of the oven.
  5. BROIL the wings for ~10 minutes, Flip the wings, and BROIL for about ~5 minutes. You are looking for the wings to start to crisp up — but don’t burn them.  This step is the key to getting the wings crispy and tasting like they do at the bar.
  6. Remove wings from oven, and throw into a large bowl. Add 1/2 cup of buffalo wing sauce (just pour generously). Toss the wings around until they are thoroughly coated.

wings in bowl

Nutritional Information – about 100 calories per wing compared with the typical bar wing that is 180 calories.

If you’re smart, than by now you should be thinking what about the blue cheese? A blue cheese dunk adds an additional 90 calories to each bar wing, bringing a dozen wings (ordered at a bar) to a total of 3,240 calories.

To find a healthy dip we tried several low-fat and non-fat dressings, but the clear winner was a 2 ingredient homemade dip. (It was so good several tasters started eating it by the spoon full).


  • 1 container of non-fat Greek Yogurt (6 oz)
  • 1 small block of reduced fat Blue Cheese


  1. Using a grater, grate about 1/3 cup of blue cheese.
  2. Stir blue cheese into yogurt to give it a nice chunkiness.
  3. Store dip in fridge until ready to eat so it provides the coolness against the hot wings.

Nutritional Information – about 15 calories for a tablespoon. The traditional blue cheese dip at the bar is about 90 calories a tablespoon. Not bad, huh?

Do you have any healthy game day recipes you’d like to share?

Buffalo Chicken Wings on Foodista