Buffalo Chicken Thighs
These buffalo chicken thighs are spicy, tangy, and coated in a lighter version of the classic sauce you love. Using sugar-free honey and baking instead of frying keeps them flavorful without extra calories. Perfect for game day, casual dinners, or anytime you want a little heat.
About this Recipe
This recipe swaps frying for baking, cutting down on oil while keeping the chicken tender and juicy. The sugar-free honey balances the kick of the hot sauce without adding extra sugar. Boneless, skinless chicken thighs stay moist and flavorful, holding up well to the bold buffalo coating.
The sauce is rich and buttery, yet still light enough for a guilt-free bite. You can easily adjust the heat level by adding more or less cayenne pepper or hot sauce. Serve them fresh out of the oven for the ultimate comfort food with a lighter twist.
If you are looking for more appetizers than check out this recipe for keto roll ups or some air fryer zucchini parmesan.
Ingredients
Here is a quick look at what you will need. You can find the full measurements in the recipe card below.
- Boneless Skinless Chicken Thighs: Stay moist when baked, absorbing the buffalo sauce beautifully. They also cook quickly and are full of flavor.
- Flour: Helps form a light crust on the chicken, giving the sauce something to cling to. Keeps the outside slightly crisp.
- Garlic Powder: Adds depth and a subtle savory kick to the coating. Enhances the overall flavor.
- Onion Powder: Brings a mild sweetness and richness to the flour mix. Balances the spice.
- Paprika: Gives a smoky warmth and adds a pop of color to the crust.
- Cayenne Pepper: Adds heat that blends perfectly with buffalo sauce. Can be adjusted for spice preference.
- Salt and Black Pepper: Brings out all the flavors in both the chicken and the coating.
- Unsalted Butter (Melted): Creates a silky, rich base for the sauce while letting you control the salt level.
- Hot Sauce: The heart of buffalo flavor, tangy and bold.
- Sugar-Free Honey: Adds sweetness without the extra calories, balancing the tang of hot sauce.
- Worcestershire Sauce: Deepens the flavor of the sauce with a savory, slightly tangy note.
- Ranch Dressing (Optional): Creamy and cooling, perfect for drizzling over the hot chicken.
- Blue Cheese Crumbles: Adds sharpness and creaminess for a classic buffalo pairing.
- Sliced Green Onions: Fresh and mild, they brighten up the dish.
See the recipe card for quantities.
Instructions
This is a quick overview of the steps. See the Recipe card below for the rest
Step 1: Mix flour, garlic powder, onion powder, paprika, cayenne pepper, salt, and black pepper in a shallow bowl.
Step 2: Coat each chicken thigh in the flour mixture, shaking off excess.
Step 3: Place on a parchment-lined baking sheet and bake in a preheated oven.
Step 4: While baking, make the sauce by combining melted butter, hot sauce, sugar-free honey, and Worcestershire in a saucepan. Simmer until slightly thickened.
Step 5: Toss the baked chicken in the sauce until it is fully coated.
Step 6: Plate and garnish with ranch (optional), blue cheese crumbles, and green onions.
Variations & Substitutions
- Use chicken breast instead of thighs for a leaner option with slightly less moisture.
- Swap hot sauce for chipotle sauce for a smoky twist.
- Use gluten-free flour if needed.
Serving Suggestions
- Pair with celery and carrot sticks for a classic buffalo platter.
- Serve over a fresh green salad for a lighter meal.
- Tuck into a whole wheat wrap with lettuce and tomatoes for a quick sandwich.
- Add to a grain bowl with quinoa, avocado, and roasted veggies.
- Serve alongside roasted sweet potato wedges for a balanced dinner.
Storage
- Storage: Keep in an airtight container in the fridge for up to 3 days.
- Freezing: Freeze cooked chicken without sauce for up to 2 months.
- Reheat: Warm in the oven at 350°F until heated through, then toss in the sauce.
Pro Tips
- Coat the chicken evenly for a consistent crust that holds the sauce well.
- For extra crispiness, bake on a wire rack over the sheet pan.
- Toss the chicken in the sauce right before serving to keep it from getting soggy.
FAQ
Yes, increase the cayenne pepper or use extra-hot sauce.
Yes, the chicken thighs get more tender the longer you cook them, just watch your time as you can overcook them and make them tough.
For the ultimate juicy and tender chicken thigh experience, aim for an internal temp between 175 and 185 F.
Buffalo Chicken Thighs
Equipment
- Baking Tray
- Sauce Pan
- Small bowl
- Dredging Station
Ingredients
- 8 boneless skinless chicken thighs
- 1 cup all-purpose flour
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1/2 teaspoon cayenne pepper
- Salt and black pepper to taste
- 1/2 cup unsalted butter melted
- 1/2 cup hot sauce such as Frank's Red Hot
- 1 tablespoon honey Sugar free
- 1 teaspoon Worcestershire sauce
- Ranch dressing for garnish (optional)
- Blue cheese crumbles for garnish
- Sliced green onions for garnish
Instructions
- Preheat your oven to 400°F (200°C).
- In a shallow bowl, combine the flour, garlic powder, onion powder, paprika, cayenne pepper, salt, and black pepper.
- Dredge each chicken thigh in the flour mixture, coating it thoroughly on both sides. Shake off any excess flour.
- Place the coated chicken thighs on a baking sheet lined with parchment paper. Bake in the preheated oven for 25-30 minutes or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
- While the chicken is baking, in a saucepan over medium heat, combine the melted butter, hot sauce, honey, and Worcestershire sauce. Stir well and let the sauce simmer for a few minutes until it thickens slightly. Remove the saucepan from heat.
- Once the chicken thighs are cooked, transfer them to a large bowl. Pour the prepared buffalo sauce over the chicken and toss to coat the chicken evenly with the sauce.
- Arrange the buffalo chicken thighs on a serving platter. Garnish with ranch dressing (if desired,) blue cheese crumbles, and sliced green onions.
Disclaimer:
Any nutritional data I provide is an approximation and actual dietary information can vary based on ingredients and proportion sizes.
