Spicy Buffalo Wings w/ Blue Cheese Yogurt Dressing

I don’t like eating chicken wings, but I LOOOOVVVEEEE chicken. In my Chris Rock voice, “Yeah I said it.” I’m a Chicago raised, Westside bred, grew up eating KFC every Sunday, Midwestern girl who doesn’t like wings. I have this “don’t eat bone-in chicken parts” hang up, (shrugs) and I bet you’re thinking, okay, so…why are you blogging about wings if you don’t like wings…..I bet this recipe SUUCKKKSSS….  Umm…..I said I don’t eat them, but…my wings are sort of a big deal.

Fun fact: Did you know the average American eats 90 wings per year! You might eat that much after tasting this recipe. Mostly a healthy girl, but I love it when I get to cook comfort food staples that make everyone smile. Hubbie is a die-hard football fan. So much that he used to host a sports/culture podcast. Because I’m NOT a sports fan, but love cooking sports food, he’s a kid in a candy store during football season. I make a point to try to outdo the last batch of wings. I’ve done every flavor from lemon pepper and sticky garlic to Carolina mustard and coconut Sriracha.   

The foundation for great wings is meaty ones. Please don’t be disrespectful and go cheap by buying those little scrawny wings that are nothing but bones. Buy from a reputable source. As for the sauce, we use nothing but Frank’s baby! What else? It’s the perfect blend of chili peppers and spice for the perfect wing. Paired with cool blue cheese yogurt dip and you’ll thank me later. I know what you’re thinking. HOW can buffalo wings be healthy?

 -These are baked vs. traditionally fried wings
-They are a low-carbers dream
-Keto Friendly(Less than 50g carbs daily)
-Protein: Need I say more?
-ChEATing without regret
-No  ingredients you can’t pronounce

With these wings you won’t miss that deep fried, greasy messy feeling. They are so good…this Midwest chic might convert……

Spicy Buffalo Wings w/  Blue Cheese Yogurt Dressing

Servings: 4
Cal 282/Fat 17g/Carbs 2g/Protein 28g

1 lb. chicken wings(5-7 whole/10-13 party wings)
Sprinkle of S& P (salt &pepper)
1 tbs. EVOO (extra-virgin olive oil )

Buffalo Sauce (B-Sauce)
1 btl. hot sauce (Frank’s Hot Sauce)
1 tsp. Pink Himalayan or plain sea salt
1 tbs. garlic powder
1 tbs. onion powder
1tsp. black pepper
1 tsp. paprika
1 tsp. cayenne pepper or to taste
OPTIONAL-1tbs. Honey or 1 tsp. Stevia (I like a little sweet and tanginess to my B-sauce)

Blue Cheese Sauce
¼c. FULL FAT crumbled blue cheese
6 oz. 2% plain Greek yogurt (I use Fage)
½ tsp. lemon juice
1-2 tbs. water (Until it’s the consistency you like.)
1tbs. white vinegar
1tsp. garlic powder
salt & pepper to taste


  1. Preheat oven to 500.
  2. Place wings on a non-stick baking sheet
  3. Sprinkle w/ S&P and coat w/ EVOO.
  4. Bake at 500 degrees for 10 minutes, then reduce heat to325 degrees and continue baking for 30 minutes.
  5. Combine all ingredients for the dressing and set aside.
  6. While wings are cooking, in a saucepan, combine all ingredients for the sauce and bring to a boil. Then turn heat to low to simmer until sauce is slightly thickened.
  7. Remove wings from oven and place them in a bowl. Pour sauce and toss in bowl until coated. (Save extra sauce)

Serve hot w/blue cheese dressing, carrots and celery


Nieta is a self-trained chef, fitness addict, wife, and mother of one AMAZING Bumblebee! Her passion is to help others start and stick to their fitness goals with clean chEATing.

6 Comment

  1. I can’t wait to try these. Thanks for posting.

  2. I CAN NOT wait to make these!

  3. Keyana Ervin says: Reply

    Been waiting on this one!

  4. Yum! And it’s a clean cheat? I can’t wait!!

  5. That’s funny…I don’t eat chicken with the bones either. I can’t do it

  6. Sounds really good, do you have a ranch receipe as well?

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