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Buffalo style chicken without "sauce" ideas?

Anyone got any good wing (chicken breast) recipes for Buffalo style without using the bad hot sauce (trying to be healthy).

Is there a rub that tastes just like the hot sauce (For example red hot or Franks)?

LBGE, Adjustable Rig, Spider, High-Que grate, maverick ET-732, Thermapen,

Garnerville, NY


  • Frank's isn't really that bad for you.  I've been using boneless skinless chicken breasts with Frank's over the last few weeks.  They are really good.


    Here's the nutritional value take from Frank's website:

    Net Wt.: 12 FL.OZ. (354 mL)

    Nutrition Facts

    Serving size:
    1 tsp. (5 mL)

    Amount Per Serving % DV*
    Total Fat 0g 0%
    Saturated Fat 0g 0%
    Trans Fat 0g  
    Sodium 190mg 8%
    Total Carb. 0g 0%
    Protein 0g  
    Vitamin A 2%

    * Percent Daily Values (DV) are based on 2,000 calorie diet.


    Aged Cayenne Red Peppers, Distilled Vinegar, Water, Salt, Natural Flavor and Garlic Powder


    Johnson, Navin R... Sounds like a typical bastard.


    Belmont, NC

  • robnybbqrobnybbq Posts: 1,907
    0 calories - did not realize that. 

    LBGE, Adjustable Rig, Spider, High-Que grate, maverick ET-732, Thermapen,

    Garnerville, NY
  • AleBrewerAleBrewer Posts: 555
    Franks is's the butter that usually gets added to it to make Buffalo sauce that can be considered "bad".....depending on your current diet. For low carb, the butter is fine. I just don't go overboard with it.
  • SmokinDAWG82SmokinDAWG82 Posts: 1,704
    robnybbq said:
    0 calories - did not realize that. 
    Its when you mix the melted butter for your wing sauce that it gets bad for you
    Go Dawgs! - Marietta, GA
  • fishlessmanfishlessman Posts: 23,017
    ive g ot a good marinade that has soy and franks  but im assumming you dont want the salt. found this on the web

    this is similar to how i do them but add vinnegar, no lemon, and half the soy, then cayenne and chipotle to kick it up

    i also marinate them for a couple days
  • EggRacerEggRacer Posts: 400
    edited January 2013
    North Richland Hills, TX
  • jlsmjlsm Posts: 982
    The usually sauce is half Frank's and half butter with a little vinegar. The problem is the wings swim in the stuff. For a lower fat variety, I plan to brush the sauce lightly on the wings instead of dumping it in a bowl. 

    I don't think any rub alone will do it because you will miss the vinegar tang of Frank's. You can try just sprinkling the wings with Frank's, but you might not be able to control the heat. 
    Owner of a large and a beloved mini in Philadelphia
  • EggRacerEggRacer Posts: 400
    Frank's has a new Kicking BBQ Sauce which would be great on wings for BBQ Buffalo Wings. It's not as spicy as the Buffalo Wing Sauce but it does have a bit of a kick. You'll know it's Frank's. I realize this doesn't address your question per se but it is another option.
    North Richland Hills, TX
  • gdenbygdenby Posts: 5,941
    I'm assuming the sauce is bad as far as you are concerned because of the butter in it. I think it will be very hard to get something as flavorful, because its the fat in the sauce adds a lot to the flavor.

    But, in regards to your question about rubs, I'd have to say that I don't know of anything that would replicate the taste of the sauce, because part of the sauce taste is the vinegar in the pepper sauce. There are only a few pepper sauces that don't use vinegar as the fluid for the solution.

    You could try making your own rub. There are online sources for whats called powdered vinegar. Mix that w. some cayenne, maybe some celery powder, a touch of salt. !your own buffalo rub!

    Also, I recall reading a Martha Stewart recipe for making buffalo-style chicken meatballs. It seemed to me to be a recipe for mini croquettes.I don't know how removing the butter from the recipe would change how the meatballs hold together, but mixing ground chicken w. the spices and some eggs and breadcrumbs would put the flavor all thru the meat. Maybe add a little gelatin to the mix to substitute for the oil lubrication.

    BTW, the only diet that has ever made me loose weight was simply not eating. Its this very ancient method called fasting. Hard work also really helps. During the warm weather, I was walking briskly at least 2 miles a day. Now, in this miserable cold and snow, I don't walk much, and have gained 10 lbs. Grrrr.
  • MattyMcMattyMc Posts: 81
    I would just bbq up some chicken wings on the egg using any rub you want. They will be so tasty that you will not need sauce but you could always squirt some straight hot sauce or BBQ sauce on top. Don't toss the wings in the sauce, just squirt a little bit on top and you will use less of it and be OK. Egged food is so good that no sauce is needed. I usually do this with wings or thighs.
    Chester County, PA
  • Heavy on the Swamp Venom rub and light on the Blues Hog / Tn Red mixture makes for some good hot wings.

    Welcome to the Swamp.....GO GATORS!!!!
  • NDGNDG Posts: 1,552
    I have never tried it, but I have seen this exact dry rub at William Sonoma called "buffalo chicken rub" . . . here is the link.

    Columbus, Ohio
  • RocEGGRocEGG Posts: 89
    Franks also makes a bottled "buffalo wing sauce"which is better than the homemade mix it yourself with butter.

    When mixing at home I have found that if i use a butter substitute, like "smart balance" it turns out great. That saves on some fat, calories, and a ton of cholesterol. I also as mentioned above usually brush on the sauce after cooking as opposed to shaking the wings in a tub of it. I don't know how hot you like things,but I am usually very happy drowning them in straight up franks too.
    Rochester, NY  - XL BGE
  • thetrimthetrim Posts: 5,672
    I like a mixture of:
    1 part Crystal (Shout out to me NOLA friends)
    1 part Worchestshire sauce
    1/2 part Italian dressing
    1/2 part lemon juice
    1/2 part ketchup

    I like to add red pepper flakes, cayenne, and Tony C's if its for adults and will omit that if its for the kids.

    Very simple, tasty poultry marinade
    XL 6/06, Mini 6/12, L 10/12, Mini #2 12/14 MiniMax 3/16
    Tampa Bay, FL
    EIB 6 Oct 95
  • Try Old Bay spice as a rub.  It's unexpectectly good!
  • JackhJackh Posts: 108
    Try suing honey for butter Jackh
    Lg&Sm ---Middleport NY
  • Hi54puttyHi54putty Posts: 1,872
    William Sonoma makes a pretty good buffalo flavored rub.
    Winston-Salem, NC 
  • I like a mixture of any non sugar rub of your choosing mixed ~ 3:1 with raw sugar.  Caramelizes real nice.  I usually go 375 raised direct for an hour, flipping every 10 minutes.  You can spice it up really well with something like swamp venom.  Our house favorite is a mixture of Butt Rub and raw sugar.  
  • HicHic Posts: 350
    I always use Franks, it tastes as good as the buttery buffalo wing sauce imo.

    Large, medium, small and a mini. Egg'n, golfing, beer drinking, camping and following football and baseball.
    Atlanta NOTP suburbia.

  • Mauch5Mauch5 Posts: 33

    I think Quaker Steak and Lube has the best hot sauce for wings (see link below).  It is really not bad for you.  As far as Frank's, it got me through some of hte horrible food in college.



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