Buffalo Chicken HOLD the Wings & a Salad

A Salad with fresh blue cheese crumbles and

Buffalo Chicken ‘Hold the Wings’

I cannot deny how much I love to eat Buffalo Chicken Wings. I enjoy them so much I could eat them weekly and not get sick of them.

You can bet if wings are on a menu of any restaurant we visit, we most definitely order them.

And if they are deliciously perfect, I’m happy to order more wings just for me to eat as my meal. To make a wing meal more complete, I order a small salad for that healthy balance.

In the past I’ve tinkered with some creative wing recipes in Little Kitchen. But no matter what crazy recipe I’ve come up with, I always make a traditional Buffalo Wing sauce.

wing sauce
a little butter, hot sauce, garlic powder, smoke paprika, cayenne pepper and a splash of vinegar

If you’ve followed me here on my blog you know that I’m trying to keep myself accountable with my fitness goals for 2017.

I’m constantly aware of them as I’ve been at it for about 6 weeks. And I’m working hard to stay the course.

As much as I love wings, I can’t continue to eat fried or baked Buffalo Wings weekly without it sabotaging my realistic fitness goals I’ve set for myself.

Unless I came up with a creative way to eat more wings without actually eating wings.

I Found a New Way

I’ve tried the ground chicken or ground turkey buffalo bites. And those are good! I’ve got a recipe I can share here for those.

But I wanted to go a step further because I like wings (a lot!). And that’s when this recipe hit me on the forehead with a big “DUH!”

My love for Buffalo Chicken Wings that I eat with salad as a meal gets a makeover here. And this is what I came up with.

Hold the Wings

I swapped out the chicken wings here for some chicken breast instead. I am still using chicken but a leaner alternative and more figure friendly.

The lean chicken breast gets seasoned well and crisped up in a little avocado oil.

And even though I’m going leaner with the chicken, I kept ALL the Buffalo flavor I love in traditional Buffalo wing sauce.

When I made my salad, I kept in mind what you normally get with wings…blue cheese dressing, carrots and or celery sticks.

So I went with fresh blue cheese crumbles instead of the milk based dressing because I want to cut some calories and fat.

Also, I didn’t bread or dredge the chicken. Just season it well and give it nice color when you cook it.

Since I’m making this healthy I was able to justify using ‘real’ Buffalo wing sauce over the chicken breast. The sauce has to taste good or I will feel cheated.

Making the chicken saucy also keeps from adding a dressing to my salad. The wing sauce and blue cheese crumbles play like a dressing for me.

Yay! Yay! Yay!

This is SO much healthier than any deep-fried or baked buffalo wing counterpart because there is no skin.

And this spin doesn’t make me miss the wings-it satisfies my craving for wings.

There is lots of crunch in my salad when I added the celery and carrots that I shredded with my special tool.

For the salad I added tomatoes, romaine lettuce and fresh baby spinach to make this even healthier. Kale would be great here, too.

This meal already comes together quick as is. But if you like those salad kits in the bag in the produce section, this would come together even faster.

And by the way, my kids don’t necessarily like this. So to keep from being a short order cook, I don’t dip some of the chicken in the Buffalo wing sauce unless they want it.

(You can see in my picture above to the right the chicken I didn’t dip.)

So we get to enjoy our Buffalo Chicken-Hold the Wings and still have the crunch of the veggies and blue cheese in our salad.

If you are a buffalo wing lover, you must consider making this recipe soon! It is delicious and it is easy to make.

chicken dipped in Buffalo sauce
Buffalo Dipped Chicken Hold the Wings Salad


Did you make this recipe? I’d love to know!

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Serves 4-6

Buffalo Chicken HOLD the Wings & a Salad

18 minPrep Time

10 minCook Time

28 minTotal Time

Save RecipeSave Recipe


  • 4 boneless skinless chicken breast-sliced horizontal to give you 8 thin breast
  • salt & pepper to taste
  • 1 tsp garlic powder
  • 1-2 tbsp oil for frying
  • 2 tbsp butter
  • 1 cup hot sauce (I use Frank's Redhot sauce)
  • 1/2 tsp garlic powder
  • 1/2 tsp smoked paprika
  • pinch of cayenne pepper-more if you like it hot
  • salt & pepper to taste-optional
  • to make the wing sauce milder see notes section
  • ***FOR THE SALAD***
  • 2-3 heads of romaine lettuce
  • 2 cups fresh baby spinach
  • 3/4 cup shredded carrot
  • 3-4 celery stalks sliced
  • 1 large fresh tomato-chopped
  • Add any other veggies you like or use any version of bagged salad kit you like


  1. ***Sauce***In small sauce pan on medium heat add all the ingredients for your sauce mix well. Allow to simmer for 3-5 minutes and turn heat off. Allow to cool.
  2. ***Salad***Prepare your salad in a large bowl
  3. ***Chicken***after you've sliced the breast horizontal, season well. Shallow fry in heavy duty pan med to med-high heat. Allow to get beautiful golden brown color on both sides and cook through. Allow to rest & slightly cool enough to handle. Dip your chicken breast into the cool wing sauce in the pot. Slice your chicken across the bias and serve over your salad. You will have extra wing sauce you can use as a dressing over your salad if you'd like.
  4. Enjoy!
Cuisine: All American | Recipe Type: Easy and Healthy


I personally do not like how chicken breast are plump on one end and thinner on the other. I prefer to slice boneless skinless chicken breast horizontal. This allows for even cooking and I enjoy eating chicken breast this way. Slicing it this way also stretches the amount of chicken. If this doesn't bother you then feel free to leave the chicken breast whole. Wing Sauce-you can increase or decrease the level of heat in your sauce. To make it hotter, add more cayenne pepper and add crushed red pepper or cook sauce with a sliced habanero pepper. To make it milder omit any extra hot pepper, reduce the hot sauce to 3/4 cup and add 1/4 of white vinegar.


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