Are you craving those delicious, finger-licking chicken wings while following your Optavia plan? I totally get it! As someone who’s been helping folks navigate their weight loss journeys, the chicken wing question comes up a lot. Let’s dive into everything you need to know about enjoying chicken wings while staying true to your Optavia goals.
The Quick Answer: Can You Eat Chicken Wings on Optavia?
Traditional chicken wings are generally not recommended on Optavia especially on the 5&1 plan. However with some clever modifications, you can enjoy wing-like dishes as part of your Lean & Green meal.
The issue isn’t the chicken itself – it’s how wings are typically prepared. Restaurant-style wings are usually:
- Deep-fried (high in unhealthy fats)
- Coated with breading (adds carbs)
- Slathered in sugary sauces (more carbs and calories)
- Still have the skin on (extra fat)
These preparation methods make traditional wings incompatible with Optavia’s nutritional guidelines.
Understanding Chicken Wings in the Optavia Framework
Optavia’s popular 5&1 plan consists of:
- 5 pre-packaged Fuelings
- 1 Lean & Green meal you prepare yourself
Your Lean & Green meal must contain
- 5-7 ounces of lean protein
- 3 servings of non-starchy vegetables
- Up to 2 servings of healthy fats
Traditional chicken wings simply don’t fit into this framework because they’re too high in fat and often come with carb-heavy sauces or breading,
How Many Modified Chicken Wings Can You Have?
If you’re determined to enjoy something wing-like on Optavia, here’s how to make it work:
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Choose the right chicken parts: Instead of traditional wings, opt for boneless, skinless chicken breast cut into wing-like strips or chunks.
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Watch your portions: You can have approximately 5-7 ounces of cooked chicken as your lean protein portion.
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Count correctly: This would typically be about 5-6 pieces of modified “wings” made from chicken breast (not traditional bone-in wings).
Here’s a simple guideline:
| Type of Chicken | Allowed on Optavia? | Approximate Serving Size |
|---|---|---|
| Traditional bone-in wings with skin | No | Not recommended |
| Boneless, skinless breast “wings” | Yes | 5-7 oz (cooked weight) |
| Chicken wings cooked in oil | No | Not recommended |
| Chicken wings with sugary sauces | No | Not recommended |
Creating Optavia-Friendly “Wings”
If you’re really craving that wing experience, here’s how to make Optavia-compatible chicken “wings”:
Ingredients:
- 5-7 oz boneless, skinless chicken breast
- Salt-free seasonings (garlic powder, paprika, cayenne, etc.)
- Cooking spray (counts toward your healthy fat serving)
- Optional: Sugar-free hot sauce
Instructions:
- Cut chicken breast into wing-sized pieces
- Season generously with your preferred spices
- Cook using an air fryer, oven, or grill (avoid deep frying)
- If desired, toss in a small amount of sugar-free hot sauce after cooking
Serve With:
- Celery sticks (counts as part of your vegetable servings)
- Carrot sticks (counts as part of your vegetable servings)
- Homemade dip using Greek yogurt with herbs (may count toward fat servings – check with your coach)
What About Sauce Options?
Most traditional wing sauces are off-limits due to sugar content. However, you can try these Optavia-friendly alternatives:
- Sugar-free hot sauce (Frank’s RedHot has compliant options)
- Lemon juice mixed with herbs
- Homemade spice rubs (be mindful of salt content)
- Small amounts of low-sodium soy sauce
- Carefully selected sugar-free BBQ sauce (read labels meticulously)
FAQs About Chicken Wings on Optavia
Can I eat commercially prepared chicken wings on Optavia?
Generally, no. Restaurant or store-bought wings typically contain breading, are fried in unhealthy oils, and come with high-sugar sauces. These don’t align with Optavia’s nutritional guidelines.
How often can I incorporate modified chicken wings into my plan?
Moderation is key. Even with modifications, I recommend enjoying your chicken “wings” no more than once a week, and only if you’re carefully tracking your macronutrients.
What if I’m dining out and everyone’s ordering wings?
When dining out, look for grilled wings (not fried) and ask for them without sauce. Request a side of lemon or lime to squeeze over them for flavor. Pair with a side salad (dressing on the side) to complete your Lean & Green meal. Always check the Optavia Dining Out Guide before going to restaurants.
Can I use almond flour or coconut flour for “breading”?
While these flours are lower in carbs than traditional flour, they still add calories and some carbs. If you use them, do so sparingly – just a light dusting – and factor those additional macros into your daily totals.
What if I accidentally ate regular chicken wings?
Don’t panic! One slip-up won’t derail your entire journey. Just get back on track with your next Fueling or Lean & Green meal. Learn from the experience and move forward. It might be helpful to discuss the situation with your Optavia coach for personalized guidance.
Tips for Satisfying Your Wing Cravings on Optavia
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Focus on the flavor profile: Often what we crave about wings is the spicy, tangy flavor rather than the wings themselves. Try using similar seasonings on compliant proteins.
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Try cauliflower “wings”: Roasted cauliflower florets tossed in hot sauce can provide a similar experience with fewer calories.
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Make it an experience: Serve your compliant “wings” with celery sticks and a compliant dip to recreate the full wing experience.
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Plan ahead: If you know you’re going to a wing-centric gathering, eat a Fueling beforehand and have your Lean & Green meal prepared according to guidelines.
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Talk to your coach: Your Optavia coach can provide personalized advice based on your specific plan and progress.
The Bottom Line on Chicken Wings and Optavia
While traditional chicken wings aren’t a good fit for the Optavia program, with some creativity and careful preparation, you can enjoy something similar that satisfies your cravings without derailing your progress.
Remember that the Optavia journey is about developing healthy habits for the long term. Learning how to modify favorite foods like chicken wings is an important skill that will serve you well beyond your weight loss phase.
I always tell my clients: “It’s not about never having the foods you love again – it’s about finding healthier ways to enjoy them that support your goals.”
Have you found other creative ways to satisfy your chicken wing cravings while staying on plan? I’d love to hear about them in the comments!
Remember to always consult with your healthcare provider and Optavia coach before making significant changes to your eating plan.
What makes this recipe great
- It is easy to make! Since you use canned chicken, you don’t have to prep shredded chicken. The canned chicken also results in the dip having a nice light texture. Try my canned chicken salad for another canned chicken recipe.
- You only need 6 ingredients and 30 minutes to make this recipe.
- This recipe is low carb, Keto, gluten-free and grain-free.
- This recipe is always a crowd pleaser. I like making it for the Super Bowl and 4th of July.
- This recipe is high in protein. There is 120 grams of protein in the whole dip! If 12 people share it, each serving is 10 grams of protein.
- Canned chicken– make sure to buy canned white chunk chicken breast. I like the one from Trader Joes or this Swanson chunk white canned chicken .
- Ranch dressing– use any kind that suits your dietary needs or personal taste.
- Shredded cheddar cheese– you can use whatever kind of cheddar that is your favorite.
- Cream cheese– regular cream cheese works best here.
- Blue cheese crumbles– these add good flavor to the dip.
- Frank’s redhot sauce– I personally like the taste of franks hot sauce but feel free to use whatever kind you like.
See recipe card below for a full list of ingredients and measurements.
What to dip into buffalo chicken dip
- chips
- pretzels
- pita chips
- carrots
- broccoli
- celery sticks
- veggie chips
- cucumber slices
- Make sure that the cream cheese is softened prior to using it or it won’t mix into the dip. It helps to microwave it for a few seconds.
- Don’t forget to put half of the shredded cheddar into the dip and half on top. This results in a better texture.
- To make ahead: follow the instructions in the recipe, but instead of baking it, wrap it in tin foil and store in the fridge until you are ready to bake it.
- To store it: cover and store in the fridge for 3-4 days.
Yes! This makes things much quicker and easier than having to cook and shred chicken breast yourself.
You could always use blue cheese dressing.
Corn tortilla chips are usually best because they have a strong texture and light flavor.
