Kino Meals: Baked Boneless Buffalo Wings

baked boneless buffalo wings

Editors Note:

Kinobody introduces guest writer, Emily Ness of, to share an unbelievable ‘kino’ recipe to incorporate into your nutrition plan. This recipe is simple, delicious, filling and of course, it has some solid macros.

All things to support a lean and solid physique, effortlessly, while enjoying life and feeling fantastic! Emily has been following Kinobody for a long time and she has a passion for cooking.

I actually teamed up with Emily to create Kino Chef, and she absolutely killed it. I handled the Bachelor recipe section. And she handled the Gourmet section. 

What’s more, Emily is a living breathing Kinobody case study. She followed the Goddess Toning Program to achieve some awesome results:

*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.

Anyways, without further ado, I’ll let Emily take over.

A Little About Emily…

When the opportunity came around to work on Kino Chef, I couldn’t wait to get started. I made it my goal to create a resource for people who wanted to cook healthy and filling, yet macro-friendly meals.

My husband had been following Kinobody for close to a year at that point, and I already supported the philosophy behind Kinobody. After all, how many “diets” out there or “fitness gurus” claim you should be eating filling, delicious meals and enjoying food and your life… Instead of putting restrictions on yourself and listing out endless rules about what you can’t eat.

In the end, it comes down to enjoying the process as you reach towards your goals – and enjoying large, satisfying meals is a huge part of that.

Once you crack that code and understand how to do it, it’s not a diet anymore; it becomes a complete lifestyle change where you’re actually excited for your meals every day.

For the past year, I’ve done all the experimenting, testing and tweaking to help YOU take the guesswork out of cooking healthy and delicious meals.

About the Recipe

This baked boneless buffalo wings recipe is actually one of the first recipes I created for Kino Chef… Close to a year ago when we started working on it. (It’s crazy to think it’s been in the works for that long!)

What I love so much about this recipe and why we look forward to making every time is because it’s so delicious. We personally love Buffalo Wild Wings (who doesn’t, right?), but even an 8-piece is a total calorie bomb… So we wanted to create our own version of boneless wings that hits the spot while still hitting your macros.

Throw in a side of simple Greek yogurt ranch dipping sauce and you feel like you’re not missing a thing :-)

A great thing about this recipe is that the base of it – the oatmeal-coated boneless chicken pieces – are so versatile. You cook the wings the same every time, but can then toss them in a different sauce to completely mix up the meal: BBQ, honey BBQ, buffalo, honey sriracha, kung pao… Or pretty much any other sauce you want, as long as you make sure to watch the serving size so you don’t go overboard.

These Boneless Buffalo Wings pair really well with some baked potato wedges (if you’re really after a B-Dubs copycat meal!) – also included in Kino Chef. We’ve included two versions of potato wedges in the book, one is my recipe and one is Greg’s.

You’ll have to let me know which one is your favorite :-)

And on that note, here’s the recipe!

Baked Boneless Buffalo Wings

baked boneless buffalo wings

Ingredients (Wings):

2 lb boneless skinless chicken breast tenders (trimmed and cut into 2-inch chunks)
1 egg, beaten
1 cup uncooked oatmeal
1 tsp. garlic powder
1 tsp. onion powder
1/2 tsp. salt
1/2 tsp. pepper
6 tbsp. Buffalo sauce (I used Frank’s Red Hot Buffalo Sauce)


  1. Preheat oven to 425° F.
  2. Combine oats with garlic, salt and pepper in food processor. Pulse for 30 seconds and pour into a shallow baking dish or bowl. Put the beaten egg in a second bowl.
  3. Take chicken and dip in egg, then into oatmeal mixture, pressing both sides into the mixture until both sides are coated, and place on baking sheet. Repeat until all chicken is coated.
  4. Cook for 18-20 min until chicken is fully cooked. After it’s done, put chicken pieces into a large metal bowl and pour sauce of your choice over the top (make sure you measure it out) and toss chicken until the pieces are completely coated.

Enjoy with a side of baked potatoes wedges, veggies and a side of Greek yogurt ranch dipping sauce (below).

Ingredients (Greek Yogurt Ranch Dipping Sauce):

  • 1 tbsp. Hidden Valley ranch dry seasoning
  • 1 cup nonfat plain greek yogurt
  • 2 tbsp. 2% milk


  1. Combine all ingredients in small bowl and set in fridge until ready to serve.

Nutritional Information:

For the Baked Boneless Buffalo Wings

Servings: 4

Calories: 379
Fat: 9 g
Carbs: 20 g
Protein: 56 g

For the Dipping Sauce:

Servings: 4 (4 tbsp per serving)

Calories: 45
Fat: 1.5 g
Carbs: 3 g
Protein: 6 g

If you try this, let me know what you think! And if you haven’t already, be sure to pick up a copy of KinoChef by clicking here!