
Crispy Buffalo Chicken Wings
These Crispy Buffalo Chicken Wings deliver 45g protein and 705 calories per serving — a sauce-forward option for high-calorie training days. Eight servings prepare in quick prep on the stovetop, giving you a shareable batch that works as an appetizer or post-workout meal without additional sides.
Ingredients
- •Chicken Wingettes Or Drumettes(1814g)
- •Baking powder(15g)
- •1/2 teaspoon salt
- •Garlic powder(10g)
- •1/4 teaspoon cracked pepper
- •Unsalted Butter(60g)
- •Hot Sauce, Frank'S RedHot(120g)
- •Honey(30g)
- •Cheese, Blue, Crumbled(120g)
- •Sour Cream(80g)
Regular or fat-free both work. Fat-free is thinner but saves ~40 cal/serving.
- •Mayonnaise, Regular(60g)
- •Garlic(120g)
- •Lemon Juice, Fresh(15g)
- •1/4 teaspoon salt (to taste)
- •1/4 teaspoon cracked pepper (to taste )
- •Ranch Dressing, Regular(60g)
- •Blue cheese dressing(120g)
- •Celery
Instructions
- 1Pat the chicken wings dry thoroughly with paper towels, removing as much surface moisture as possible. Transfer to a large bowl.
- 2In a small bowl, whisk together the baking powder and garlic powder with salt and pepper. Sprinkle the mixture over the wings and toss until evenly coated.
- 3Heat a large skillet or two skillets over medium-high heat. Working in batches to avoid crowding, cook the wings 12–15 minutes per batch, turning halfway through, until golden brown and crispy on all sides and internal temperature reaches 165°F.
- 4While the final batch of wings cooks, melt the butter in a small saucepan over medium heat (about 2 minutes). Add Frank's RedHot Sauce and honey, stirring until combined and warm, about 1–2 minutes.
- 5Transfer all cooked wings to a large bowl. Pour the warm buffalo sauce over the wings and toss until evenly coated.
- 6In a small bowl, combine the sour cream, mayonnaise, crumbled blue cheese, minced fresh garlic, and lemon juice. Stir until well blended to make the blue cheese dip.
- 7Divide the wings evenly into 4 airtight containers while still hot. Store the blue cheese dip in a separate sealed container. Include celery sticks in each container or store separately.
- 8Serve wings with the blue cheese dip and celery sticks on the side.
Nutrition — Per Serving
705
calories
45g
protein
58g
fat
- Carbohydrates
- 12g
- Saturated fat
- 14.5g
- Sodium
- 1149 mg
- Dietary fiber
- 0.5g
8 servings per batch · ~328g each
Macro data sourced from USDA FoodData Central
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How much protein does Crispy Buffalo Chicken Wings have per serving?
Each serving delivers 45g of protein at 705 calories, with 58g fat and 12g carbs. The high fat content reflects the wing preparation method and sauce application.
How long does Crispy Buffalo Chicken Wings take to prep?
This recipe qualifies as quick prep and batch-makes 8 servings on the stovetop. You're producing a full week of appetizer portions or meal-prep protein in one cooking session.
Is Crispy Buffalo Chicken Wings good for muscle gain?
At 45g protein per serving with 705 calories, these wings deliver solid protein for muscle gain phases when you need caloric density alongside protein intake. The 12g carbs keep the macro profile fat-forward for training fuel without excessive carbohydrate additions.
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