Healthier Buffalo Chicken Wings & Drums

Get ready to lick some fingers…

Growing up in the South, everything was friend. Fried chicken. Country fried steak. Fried pork chops. Fried okra. Friend green tomatoes. We even figured out how to fry CORN! So as an adult, I can say that I have been through “Fried Food REHAB.” Given what we know about the detrimental health effects of fried foods, they are a no-go in our house. But this recipe provides a healthier alternative to the everyone’s favorite gamely stable: Buffalo Chicken Wings & Drums.

MEAL PREP: Marinade the chicken wings and drums in 1 cup of Buffalo sauce in a large plastic bag.


  • 16 chicken wings and drums (for an even healthier heart-friendly option, remove the skin – you may need poultry sheers)
  • 2 cups (divided) of your favorite Buffalo sauce (I like Sweet Baby Ray’s Creamy Buffalo Wing sauce)
  • Garlic powder
  • Smoked paprika powder
  • Chili powder
  • Carrot sticks
  • Celery Sticks
  • Low-fat blue cheese dressing


  1. Marinade the chicken wings and drums 1 cup of the buffalo sauce for at least 30 minutes.
  2. Heat the oven to a low broil. Place the chicken on a broiler pan approximately 6-8 inches below the broiler. Broil for approximately 10 minutes on each side, turning the chicken once to cook on both sides. The chicken should reach an internal temperature of 165F.
  3. Remove from the oven and toss with the remaining Buffalo sauce.
  4. Serve 4 chicken wings/drums per plate alongside carrots, celery, and low-fat blue cheese dressing.
  5. Savor while watching your favorite football, basketball, or hockey team on television!

Makes 4 servings.

Leave a Reply