Whole30 Buffalo Sauce Wings

April 24, 2020

Often deep fried in vegetable oil and coated in sauce made with added sugars, canola or other industrial seed oil, chicken wings with buffalo sauce do not make the cut when it comes to Whole30, keto, Primal/paleo, or any other type of clean eating regimen. It's possible to remake these happy hour favorites into a keto snack, lunch, or dinner recipe that's Whole30- and keto-friendly at home with Primal Kitchen Buffalo Sauce.

Most chicken wing recipes include dousing the wings in melted butter and coating them in buffalo sauce made with seed oils and additives. Our keto and Whole30-friendly recipe eliminates the butter; uses a clean buffalo sauce made with avocado oil and cashew butter; and is cooked and crisped in an AirFryer. All you need is an AirFryer or hot oven to get crispy skin on the outside and tender meat on the inside. If you don't have an AirFryer, bake the chicken wings on a parchment-lined baking sheet at 400ºF for 45 minutes. We included a do-it-yourself blue cheese dressing recipe, as chicken wings are usually served with a side of blue cheese dressing for dipping. If you're Whole30, you can omit the blue cheese dressing, or simply dip the wings in Whole30-approved Ranch Dressing to cool your palate. 

Whole30 Buffalo Sauce Wings Made in an AirFryer

Time: 30 minutes

Servings: 4






  • Spray the AirFryer basket tray with Primal Kitchen Avocado Oil Spray.
  • Place the chicken wings onto the AirFryer tray. Season with salt and shake them to distribute the salt. 
  • Put tray into the AirFryer and cook for 20 to 25 minutes at 400ºF. 
  • While the wings are cooking, you can prepare a blue cheese dipping sauce if you'd like to serve the wings with the blue cheese dressing. 
  • When the chicken wings are done, remove from the AirFryer and turn off. 
  • Place chicken wings in a large mixing bowl, and pour on Primal Kitchen Buffalo Sauce. Use tongs to coat all of the wings thoroughly in the sauce. 
  • Note: If you don't have an AirFryer, bake the chicken wings in the oven on a parchment-lined baking sheet at 400ºF for 45 minutes.

Whole30 Buffalo Sauce Wings

Buffalo Sauce Wings Nutrition Info* (per serving; 3 wings):

Calories: 407

Carbs: 4 grams

Fat: 32 grams

Protein: 29 grams

Nutrition information calculated using Cronometer.

*Nutrition info calculated with skin-on chicken.

Blue Cheese Dressing Recipe

Time: 5 minutes

Servings: 10



  • Add Ranch Dressing, blue cheese crumbles, and mayo to a bowl.
  • Mix well to combine.
  • Store any leftover dressing in an airtight container in the refrigerator for up to seven days.

Whole30 Buffalo Sauce Wings

Blue Cheese Dressing Nutrition Info (per serving):

Calories: 256

Carbs: 3 grams

Fat: 28 grams

Protein: <1 gram

Nutrition information calculated using Cronometer.

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