Meal Prep Monday | Healthy Boneless Wings

Have a craving for boneless wings? Don’t want to worry about unnecessary sugar and calories that could be avoided from restaurant bought wings? Check out this week’s Meal Prep Monday for the recipe!

Whether you are in the improvement season for competition or looking for a healthy recipe for football Sunday, here’s your next hit meal.


What You Need:

1.5 lbs (or desired amount) of boneless skinless chicken breast

1 packet of Shake N’ Bake Original

Sugar free BBQ sauce of choice



Pre-heat oven to 400 degrees

Spray olive oil spray on non-stick pan

Trim all excess fat off boneless skinless chicken breast

Slice the chicken breasts in half

Cut the chicken into 1/2 inch pieces

Dump chicken breast pieces into Shake N’ Bake Original bag

Coat each piece with Shake N’ Bake then place on non-stick pan

Cook chicken for roughly 15 minutes at 400 degrees

Once the chicken tenders are cooked, you may leave them as is or you can make them bbq boneless wings by tossing the tenders in a sugar free bbq sauce!


By creating dishes you desire at a restaurant in your own kitchen, you are eliminating the unknown. Just because you can see what is on your plate you still don’t have an accurate reading of what went into making each item on the plate. For instance, extra sodium injected into meat or poultry? This is a simple and money saving way to enjoy the things you love for lesser calories, less unknown and at a lesser cost.


Midwest Muscle Report


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