Guiltless Buffalo Wings: Healthy, Vegetarian Buffalo Wing Recipe

By Hitha Palepu

Hot wings are a beloved American treat – and for good reason. Yet even the skinless varieties tend to be less than ideal with regard to their nutritional content. But that doesn’t have to be the case. Rather, as baseball season gets underway (and summer barbecues become more than just a wintery pipe-dream), sip on a chilled beer and make this healthy variety. Packing a high protein punch, these low-fat, vegetarian Buffalo wings taste like the real deal.

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So, pack them up for a baseball tailgate, bring them to your next summer barbeque or serve them for dinner on top of a salad, stuffed into a pita or between two tortillas in a quesadilla.  Missing the less-than-healthy blue cheese dip? Try topping your healthy wings with a dollop of Greek yogurt.

Guiltless Buffalo Wings

For The Sauce…

8 tablespoons hot sauce
8 tablespoons unsalted butter/margarine (Smart Balance is a great option)
1 ½ tablespoons white vinegar
¼ teaspoon cayenne pepper
1/8 teaspoons garlic powder
½ teaspoon Worcestershire sauce
Salt, to taste

Is gluten ruining your diet?

For Wings…

½ lb seitan (can be found at Whole Foods)
2 teaspoons garlic powder
1 teaspoon onion powder
Olive oil

Melt the butter, either in a saucepan or in the microwave.  Add the remaining sauce ingredients and stir to combine well. Mix the seitan with the garlic and onion powders.  Add ½ cup of buffalo sauce and combine well. Heat a few turns of olive oil into a pan.  When hot, add the seitan and sauce.  Flip the seitan pieces after a few minutes (you should see a light brown char on the seitan). Turn the stove off and place wings on a serving platter. Pour the remaining sauce into a small bowl for dipping. Serve with Greek Yogurt, if desired.

Healthy ice cream alternatives to try too!