Almond Flour Boneless Wings

Crispy boneless chicken wings are probably my favorite bar/ happy hour snack. Corey and I often will treat ourselves on a Friday evening to an order of crispy boneless wings with two side salads and a couple of cold beers. Recently I stumbled upon a paleo chicken finger recipe from Rachel Mansfield and thought WHOA. I need these in my life. Who would’ve thought to make chicken tenders with an almond flour batter? The recipe was super simple but I decided to adapt it a bit to make boneless wings rather than chicken fingers. Disclaimer: this recipe is not low cal/fat by any means, however by using oils with healthier fats this remains better for you than the standard vegetable oils.  These wings were just amazing. Crispy, juicy, and tender. We are definitely going to be making these on the regular during football season. Be creative; you can forego the dry rub mix and experiment with any assortment of flavors! Give these bb’s a try and let me know how it goes! Snap an IG and tag #theavocadobabyyy !





Almond Flour Boneless Wings (GF)


1/3 Cup Arrowroot Starch
2/3 Cup Almond Flour
3 tbsp GF Dry Rub Seasoning (or other seasonings)
2 Eggs
1/4 cup Grapeseed Oil or Avocado Oil (or any other high heat oil)
1 lb Chicken Breast (cut into small chunks)


  1. In a large skillet heat ~1/4 cup of oil on medium-high heat.
  2. Dip chicken in egg mixture then dredge in flour mixture, making sure to cover entire piece of chicken well.
  3. Carefully place pieces of chicken in the skillet and let cook for 5-6 minutes.
  4. Turn over carefully (I suggest tongs) and cook on second side for 5 minutes.
  5. Remove chicken from pan and place on a plate with paper towel to drain off excess oil.
  6. Serve with sauce of choice.


Quick tip 1: I made a creamy yogurt sauce for wings by mixing small container of Fage yogurt with dill, sea salt, pepper, dash of lemon juice, and garlic powder.

Quick tip 2: I recently tried a different variation of this recipe by omitting dry rub and instead adding franks red hot to the egg mixture and cayenne pepper to the dry mixture.