Look on any bar or pub menu and you will likely find chicken wings as a menu staple. However, many restaurant recipes can pose a risk to your diet because of their nutritional value including increased fat, sodium and calories -- between 400 and 500 calories per serving. However, you can bake boneless chicken "wings" at home with a healthier recipe.
Cut chicken tenderloins into thirds. Chicken tenderloins are convenient and closest in size to chicken wings. However, you can also use boneless, skinless chicken breasts. If so, you will need to cut the chicken breasts horizontally in half; then slice each half to tenderloin size. Proceed with cutting them into thirds.
Preheat your oven to 350 degrees F.
Break the eggs to a large bowl and whisk lightly to break the yolks. Add the chicken tenderloin pieces to the eggs and let soak for 10 minutes.
Add the salt, pepper and flour to a shallow pan or large sealable plastic bag. Add the chicken and toss to coat the chicken with the flour mixture.
Spread olive oil on a baking sheet and add the chicken to the pan. Lightly roll the chicken in the olive oil to cover it as much as possible. The olive oil will help it brown during the cooking process.
Cook the chicken for 15 minutes and turn each piece over. Continue cooking it until it is tender and the outside is brown and crispy. Serve with dipping sauces such as barbecue or ranch, or the classic accompaniment for "wings" -- a spicy Buffalo-style sauce.
Many dips and sauces contain high amounts of fat and sodium. Experiment with low-fat yogurt, adding flavorings such as garlic and herbs to create a healthier dip option.
Check the internal temperature of the chicken to prevent food-borne illness. FoodSafety.gov recommends not consuming chicken until it reaches at least 165 degrees F.