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Recipes

Air Fryer Buffalo Chicken Wings

Air Fryer Buffalo Chicken Wings
Lauren Dawes
Writer and expert11 months ago
View Lauren Dawes's profile

Winner winner, chicken wing dinner. @healthy_floflo is on hand to sort you out.

It’s the weekend and you want a treat that won’t hurt your goal or bank account. Well, these homemade air fryer chicken wings are the perfect solution.

Not only are they ready in under half an hour, but they have an irresistible crispy outside and come smothered with plenty of tangy buffalo sauce. Now that’s something to get excited about.

They’re surprisingly simple to perfect yourself and will quickly become a go-to air fryer recipe to fall back on every time you’re having a few mates round, or just want to kick back on a game day.

It might feel like a super-indulgent snack, but each serving comes in at under 250 calories and is loaded with 20g of protein, ideal for supporting your training in the tastiest way.

You can take this recipe and run with it however you like too. More of an extra hot kinda person? Don’t be shy with the chilli powder.

Going for the full shebang? Pair these wings up with a ranch sauce or blue cheese dip.

Serves 3

Ingredients

  • 500 g chicken wings (roughly 12)
  • Low-calorie cooking spray
  • 1/2 tbsp. baking powder
  • 1 tsp. onion powder
  • 1 tsp. garlic powder
  • 1 tsp. salt
  • 1.5 tbsp. oil (for the sauce)
  • 2 tbsp. honey (for the sauce)
  • 2 tbsp. buffalo sauce (for the sauce)

Instructions

1.

Prep your chicken wings by patting them dry with kitchen roll and then cutting them up so they’re divided into upper & lower halves (these are actually called ‘drumettes’ and ‘wingettes’).

2.

Next, add the prepped chicken to a large bowl and spray with low-calorie cooking spray. Add the baking powder, onion powder, garlic powder, and salt. Mix well so that they’re all coated evenly.

3.

Transfer the chicken wings into your air fryer (you may want to divide into two batches to ensure they all crisp evenly).

4.

Air fry at 200°C for 8 minutes, then flip each wing and fry again for a further 8 minutes. This makes the wings super-crispy, especially with the baking powder.

5.

In the meantime, make your sauce by mixing the oil, honey, and buffalo sauce into a small bowl.

6.

Once cooked, transfer your wings into a large bowl and pour the sauce over them. Mix until all the wings are coated thoroughly.

7.

Serve immediately and get stuck in.

Nutritional info per serving:

Calories243
Total Fat16g
Total Carbohydrates7g
Protein20g

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Lauren Dawes
Writer and expert
View Lauren Dawes's profile

Lauren is an English Literature graduate originally from the South. She’s always loved swimming, has discovered the power of weight training over the past few years, and has lots of room for improvement in her weekly hot yoga class.

On the weekends she’s usually cooking or eating some kind of brunch, and she enjoys trying out new recipes with her housemates – especially since shaking off student habits, like mainly surviving off pasta. Above all, she’s a firm believer in keeping a balance between the gym and gin.

Find out more about Lauren’s experience here.

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