Recipe Rehab - Boneless BBQ Wings

Do you love BBQ chicken wings but hate the amount of fat and calories they contain? Virtua Nutrition helps you keep things in check with this Recipe Rehab version of the popular dish.


  • 1/4 cup whole-wheat flour
  • 1/8 tsp. each salt and black pepper
  • 8 oz. raw boneless skinless chicken breast, cut into 16 nuggets
  • 2 tbsp. fat-free liquid egg substitute
  • 1/4 cup BBQ sauce with 45 calories or less per 2-tbsp. serving 
  • 1 tbsp. honey
  • 2 tsp. hot sauce 
  • 1/8 tsp. garlic powder


  • Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
  • In a wide bowl, mix flour, salt, and black pepper.
  • Place chicken nuggets in a large bowl, top with egg substitute, and toss to coat.
  • One at a time, shake nuggets to remove excess egg and coat with seasoned flour. Evenly lay on the baking sheet.
  • Bake for 10 minutes. Flip chicken. Bake until outsides are lightly browned and chicken is cooked through, about 6 minutes.
  • In another large bowl, thoroughly whisk BBQ sauce, honey, hot sauce, and garlic powder. Add cooked nuggets and toss to coat.

Nutrition Analysis

8 wings

  • 265 calories
  • 2 grams of fat

You save:

  • 440 calories
  • 28 grams of fat

You May Also Like

Recipe Rehab - Banana Bread

Recipe Rehab - Chocolate Chip Banana Bread

One slice of this easy-to-make recipe is both moist and tasty and will save you 150 calories and 8.5 grams of fat from a traditional banana bread.

Watch Video
Recipe Rehab - Beef Sliders

Recipe Rehab - Beef Sliders

These easy-to-make mini sandwiches are bursting with big-time flavor and will be the perfect appetizer for your next party.

Watch Video
Recipe Rehab - Mac & Cheese

Recipe Rehab - Macaroni & Cheese

The healthy take of this popular comfort food is creamy, cheesy and savory and will save you nearly 300 calories from the boxed version.

Watch Video
Healthy Recipe - Sausage Egg and Cheese Breakfast Sandwich

Recipe Rehab - Sausage, Egg & Cheese Breakfast Sandwich

Many breakfast choices are loaded with calories and fat. Enjoy a healthy breakfast that not only tastes good but is guilty-free.

Watch Video
Healthy Eight-Layer Mediterranean Dip Recipe

Recipe - Eight-Layer Mediterranean Dip

This healthy dip, containing hummus, Greek yogurt and veggies, will be a hit at your next party.

Read More
Stuffed Potato Skins Recipe

Recipe - Stuffed Potato Skins with Roasted Chicken

Assemble these tasty potato skins with salsa and sour cream ahead of time for a big game or just about anytime.

Read More
Showing 6 of 28