Easy Lighter Grilled Buffalo Chicken uses hummus and buffalo hot sauce for a lighter version of the classic buffalo chicken.
I’m sure at some point along the way we have all asked ourselves, is buffalo chicken healthy? Not really. It’s traditionally breaded and the sauce is made with lots of butter and hot sauce. That’s lots of calories. This version is a lot healthier and is one of our favorite staple recipes.
I’ve adapted the recipe from one I found in Rachael Ray Magazine but I didn’t love opening a new can of garbanzo beans to use only 1/4 of a cup. At some point along the way I realized I was basically making hummus and adding buffalo hot sauce to it.
So I decided to cut out about half the steps and just use already prepared hummus which I always have in my fridge. I love how quickly the hummus and buffalo sauce comes together.
Usually I make enough to baste the chicken with and then make a separate batch to serve at the table. Because the buffalo hummus sauce is only 52 calories for two tablespoons I don’t have to feel bad about dipping my chicken in it. We really like the nuttiness that you get from using the hummus and it’s definitely a lot healthier.
We prefer boneless skinless chicken thighs to chicken breasts because they stay juicer when cooked or baked. I’ve included instructions for how to grill or bake the buffalo chicken. If you use an indoor grill pan I have found it might take a few extra minutes to cook because it doesn’t seem to get as hot as an outdoor grill.
These do have some kick to them and although my daughter has developed a love for spicier food, my six year old is not a huge fan. He ends up drinking a lot of milk and water when we eat anything spicy. We may get a kick out of watching him run from the table to the sink to fill his cup up over and over again. Does that make me a bad parent? I hope not.
Often, we will have this buffalo chicken over rice (we eat a LOT of rice) but I think it’s also great in a salad topped with blue cheese or ranch or as a buffalo chicken sandwich! This is a great base to start with and then do whatever you want with it.
Some other great grilled chicken options:
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Easy Lighter Grilled Buffalo Chicken
- 1/2 cup prepared hummus
- 1/4 cup buffalo hot sauce like Frank's Red Hot
- 2 lbs boneless skinless chicken thighs
- Heat grill to medium high heat. Alternatively, you can use an oven set to 425 degrees F.
- In a small bowl, combine the hummus and buffalo hot sauce until thoroughly mixed.
- Brush one side of the chicken thighs with the buffalo hummus mixture. Lay the chicken thighs down on the grill with the sauce side down. Brush the other side with the buffalo sauce.
- Cook the chicken thighs on the grill for about 5-7 minutes per side until cooked through. If using the oven bake for about 20-25 minutes until cooked through.
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