Best Low Fat Boneless Chicken Wings

Best Low Fat Boneless Chicken Wings
Be the first to
rate this recipe!
Create a Recipe Makeover
Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 296.7
  • Total Fat: 2.7 g
  • Cholesterol: 67.9 mg
  • Sodium: 761.5 mg
  • Total Carbs: 29.6 g
  • Dietary Fiber: 1.2 g
  • Protein: 35.8 g

View full nutritional breakdown of Best Low Fat Boneless Chicken Wings calories by ingredient
Report Inappropriate Recipe

Submitted by:


Closest to a national chain's version as I have found, and under 300 calories and 3 grams of fat per serving Closest to a national chain's version as I have found, and under 300 calories and 3 grams of fat per serving
Number of Servings: 4


    16 ozs skinless boneless chicken breast, cut into large chunks, about 1" square or slightly larger
    1 cup flour
    1 teaspoon salt
    1 1/2 teaspoon black pepper
    1 teaspoon garlic powder
    1/2 teaspoon paprika
    1/2 teaspoon cayenne pepper
    1/2 cup egg substitute (like EggBeaters)
    1 1/2 cup nonfat or skim milk
    2 cups vegetable oil


1. Whisk egg and milk together in small bowl

2. Combine dry ingredients (everything else but the oil and chicken) into a freezer bag or bowl, and mix well

3. Heat 2 cups of vegetable oil to 375 in large pan to fry for less fat, or in a pot if you prefer to to deep fry, or just use a deep fryer.
*I used .2 tablesoons of oil for the nutritional info because at my better half's request, I have weighed them before and after cooking, and that is roughly the amount of oil that they seem to absorb, based on weight.

4. Dip chicken in egg and milk mixture

5. Place 4-6 pieces of chicken at a time into bag or bowl to coat. Repeat with remaining chicken

6. Repeat steps 4 and 5 to double coat

7. Carefully (I use tongs or slotted spoon) place chicken into pan, pot, or deep fryer for 5-6 minutes, or until golden brown..they will cook a little more after you take them out.

8. Place on plate lined with paper towels to cool a little

9. Coat with your favorite sauce and enjoy with a side of celery and no-fat ranch dressing

Makes 4 4 ounce servings. Coat with your favorite sauce, and be sure to add your nutritoinal info for your own sauces.

Number of Servings: 4

Recipe submitted by SparkPeople user CONEJO148.

Rate This Recipe

Close email sign up
Our best recipes, delivered Join the millions of people already subscribed Get daily, hand-picked and delicious recipes in your inbox each day. We will never sell, rent or redistribute your email address.

Magic Link Sent!

A magic link was sent to Click on that link to login. The link is only good for 24 hours.