Buffalo Wings with Blue Cheese Dip

Crowd-pleasing buffalo wings are a success at events, and you may get pleasure from them with much less energy and fats. Baking permits the rooster wings to crisp up in their very own fats–no vat of sizzling oil vital! Our model of wings additionally comes with a aspect of lightened blue cheese dip produced from Greek yogurt.

RD Tip: Plenty of sizzling sauce manufacturers will be fairly excessive in sodium, so if you happen to’re watching your sodium consumption, verify the diet label and search for ones that include 100mg or much less per serving.

Lively time: 20 minutes (oven) / quarter-hour (air fryer) | Whole time: 45 minutes (oven) / half-hour (air fryer), plus marinating time

Buffalo Wings with Blue Cheese Dip

Elements

• 1/2 cup (128g) sizzling sauce
• 1 tbsp white wine vinegar
• 1/2 tsp garlic powder
• 2 lb (908g) rooster wings (9 wingette and 9 drumettes)
• 1 tbsp orange marmalade
• 3 (6-inch) celery stalks, halved lengthwise and minimize into 3-inch items
• 3 (6-inch) carrots, peeled, quartered and minimize into 3-inch items
• 3 tbsp nonfat plain Greek yogurt 
• 3 tbsp (25g) blue cheese crumbles
• 1 tbsp fat-free milk
• 1/4 tsp dried dill

Instructions

Mix the recent sauce, vinegar, and garlic powder in a small bowl; put aside 1/3 cup. 

Place the rooster wings and remaining sauce in a zip-top bag, seal, and refrigerate for not less than 1 hour or in a single day. 

Whereas the wings marinate, put together the blue cheese dip by combining the Greek yogurt, blue cheese crumbles, milk, and dill in a bowl; cowl and refrigerate till able to serve. 

Oven technique:

Preheat the oven to 400°F. Line a baking sheet with foil, a wire rack, and put aside. Drain marinade from rooster and discard liquid. Place wings in a single layer on the wire rack-lined sheet pan. Bake for 40 minutes, flipping as soon as midway by. Flip oven temperature to broil; broil wings for 3 to five minutes till crispy and golden brown (inner temp 165°F). Drain on paper towels.

Air fryer technique:

Preheat an air fryer to 380°F. Take away the wings from the marinade and pat dry frivolously with paper towels (permits for higher crisping.)

Prepare the wings in a single layer within the air fryer basket (cook dinner in batches if wanted). Air fry for 20–25 minutes, turning midway by, till the wings are crispy and cooked by (inner temp 165°F). For additional crispiness, enhance the temperature to 400°F and cook dinner for a further 3–5 minutes.

Stir the marmalade into the reserved ⅓ cup sizzling sauce combination and toss the cooked wings within the sauce. Serve with celery and carrot sticks and the blue cheese dip.

Serves: 6 | Serving Measurement: 3 rooster wings + 1 tablespoon dipping sauce + 2 celery sticks + 3 carrot sticks

Diet (per serving): Energy: 333; Whole Fats: 21g; Saturated Fats: 6g; Monounsaturated Fats: 9g; Polyunsaturated Fats: 4g; Ldl cholesterol: 172mg; Sodium: 579mg; Carbohydrate: 6g; Dietary Fiber: 1g; Sugar: 4g; Protein: 29g

Diet Bonus: Potassium: 467mg; Vitamin A: 343%; Calcium: 7%

Initially revealed January 11, 2026; Up to date March 2026