Gluten Free Boneless Wings Two Ways (whole 30 and weight watchers friendly)

When I was working on my teriyaki and garlic hot wings, I had an epiphany. Boneless wings! I’m always looking for ways to make the foods I love lower in smart points and cleaner. These boneless wings are coated in almond meal, which adds an awesome flavor to them. The garlic hot wings have an almost Parmesan flavor! The teriyaki wings are sweetened with a bit of frozen pineapple to add a subtle sweetness. They’re made with boneless skinless chicken breasts making them very point friendly as well. Below you will find the recipe for the boneless wings, followed by the garlic hot sauce and the teriyaki sauce recipes. Both sauces are the same point value so both versions are 2sp for a dinner sized portion and 1sp for an appetizer sized serving. These are sure to be a hit at your next game day party!


Boneless Wings

Makes 4 dinner sized servings (2sp), or 6 appetizer sized servings (1sp)



1 lb boneless skinless chicken breast, cubed

1/2 cup almond meal

2 eggs, beaten

1 tsp salt

1/2 tsp paprika

Dash of pepper

Cooking spray


  1. In a shallow dish combine almond meal, salt, pepper and paprika, mix thoroughly. In a small bowl whisk eggs for egg wash.
  2. Dip each chicken cube first in the egg wash and then coat in the almond meal mixture. Spray with cooking spray.
  3. Air fry the boneless wings at 360* for 8-10 minutes or until golden. Be sure to spray the basket. Shaking half way through cooking. (If you don’t have an airfryer bake at 425 on a cooling rack over a foil lined baking sheet for 12-15 minutes or until golden.)
  4. Allow the wings to cool for 5 minutes before coating them in sauces. Serve with ranch, blue cheese, carrots and/or celery.


Garlic Hot Wing Sauce


1/2 Cup Frank’s original red hot sauce

1 TB ghee (or butter)

1 tsp garlic powder



  1. In a small sauce pan, melt ghee then add in the remaining ingredients, allowing to simmer for 5 minutes.
  2. Toss wings in sauce in a large bowl.


Teriyaki Wing Sauce


1/2 C coconut aminos or low sodium soy sauce

1/3 C frozen pineapple

1/2 tsp ginger paste

1 clove of garlic minced

1 tsp arrowroot starch or corn starch mixed with 1/4 C warm water

Salt to taste



  1. In a blender, combine coconut aminos/soy sauce, frozen pineapple, ginger and garlic. Blend until well combined.
  2. Transfer to small sauce pan, bring to a slow boil, then add in arrowroot/cornstarch slurry. Allow to simmer until the sauce can coat the back of a spoon.
  3. Transfer to a large bowl and toss wings in sauce. Garnish with sesame seeds if desired.





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