Buffalo Wings with Blue Cheese Dip
Crowd-pleasing buffalo wings are a hit at parties, and you can enjoy them with less calories and fat. Baking allows the chicken wings to crisp up in their own fat–no vat of hot oil necessary! Our version of wings also comes with a side of lightened blue cheese dip made from Greek yogurt.
RD Tip: A lot of hot sauce brands can be pretty high in sodium, so if you’re watching your sodium intake, check the nutrition label and look for ones that contain 100mg or less per serving.
Active time: 20 minutes (oven) / 15 minutes (air fryer) | Total time: 45 minutes (oven) / 30 minutes (air fryer), plus marinating time
Buffalo Wings with Blue Cheese Dip
Ingredients
- 1/2 cup (128g) hot sauce
- 1 tbsp white wine vinegar
- 1/2 tsp garlic powder
- 2 lb (908g) chicken wings (9 wingette and 9 drumettes)
- 1 tbsp orange marmalade
- 3 (6-inch) celery stalks, halved lengthwise and cut into 3-inch pieces
- 3 (6-inch) carrots, peeled, quartered and cut into 3-inch pieces
- 3 tbsp nonfat plain Greek yogurt
- 3 tbsp (25g) blue cheese crumbles
- 1 tbsp fat-free milk
- 1/4 tsp dried dill
Directions
Combine the hot sauce, vinegar, and garlic powder in a small bowl; set aside 1/3 cup.
Place the chicken wings and remaining sauce in a zip-top bag, seal, and refrigerate for at least 1 hour or overnight.
While the wings marinate, prepare the blue cheese dip by combining the Greek yogurt, blue cheese crumbles, milk, and dill in a bowl; cover and refrigerate until ready to serve.
Oven method:
Preheat the oven to 400°F. Line a baking sheet with foil, a wire rack, and set aside. Drain marinade from chicken and discard liquid. Place wings in a single layer on the wire rack-lined sheet pan. Bake for 40 minutes, flipping once halfway through. Turn oven temperature to broil; broil wings for 3 to 5 minutes until crispy and golden brown (internal temp 165°F). Drain on paper towels.
Air fryer method:
Preheat an air fryer to 380°F. Remove the wings from the marinade and pat dry lightly with paper towels (allows for better crisping.)
Arrange the wings in a single layer in the air fryer basket (cook in batches if needed). Air fry for 20–25 minutes, turning halfway through, until the wings are crispy and cooked through (internal temp 165°F). For extra crispiness, increase the temperature to 400°F and cook for an additional 3–5 minutes.
Stir the marmalade into the reserved ⅓ cup hot sauce mixture and toss the cooked wings in the sauce. Serve with celery and carrot sticks and the blue cheese dip.
Serves: 6 | Serving Size: 3 chicken wings + 1 tablespoon dipping sauce + 2 celery sticks + 3 carrot sticks
Nutrition (per serving): Calories: 333; Total Fat: 21g; Saturated Fat: 6g; Monounsaturated Fat: 9g; Polyunsaturated Fat: 4g; Cholesterol: 172mg; Sodium: 579mg; Carbohydrate: 6g; Dietary Fiber: 1g; Sugar: 4g; Protein: 29g
Nutrition Bonus: Potassium: 467mg; Vitamin A: 343%; Calcium: 7%
Originally published January 11, 2026; Updated March 2026
The post Buffalo Wings with Blue Cheese Dip appeared first on MyFitnessPal Blog.
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