Keto Buffalo Chicken Tenders

If you’re craving something crispy, spicy, and absolutely mouthwatering but don’t want to derail your keto lifestyle, these Keto Buffalo Chicken Tenders are the perfect solution. Packed with flavor and loaded with protein, these tenders are perfect for anyone looking to enjoy the iconic buffalo chicken taste without the carbs. Coated in a flavorful keto-friendly breading and baked to golden perfection, they’ll quickly become a favorite in your low-carb repertoire. Whether you’re making them for a game day snack or a weeknight dinner, this dish is as versatile as it is delicious.

If you’re loving keto-friendly recipes like this, why not take your journey to the next level? Discover meal plans crafted to suit your taste and help you stay on track with your goals. Start your custom plan today!

Why You’ll Love Keto Buffalo Chicken Tenders

These Keto Buffalo Chicken Tenders are a game-changer for anyone on a low-carb or keto diet. Here’s why you’ll fall in love with them:

• Crispy Perfection: The coating gives the tenders a crispy texture that rivals any fried version, all while being carb-free!
• Flavor-Packed: The buffalo sauce adds the perfect balance of heat and tanginess, giving the tenders an irresistible flavor that’s bold and satisfying.
• Easy to Make: These tenders come together quickly, making them perfect for busy weeknights or last-minute meals.
• Keto-Friendly: With no breading that’s full of carbs, these tenders are completely keto-approved.
• Family-Friendly: Even non-keto eaters will love these! The whole family will enjoy this crispy, spicy treat.

My Personal Experience

I’ve tried countless versions of buffalo chicken tenders, but these are the ones that stand out. The first time I made them, I wasn’t sure how they would turn out. But after the first bite, I was hooked! The crispy, crunchy exterior combined with the perfect amount of buffalo heat is just unbeatable. I love how the seasoning clings to the chicken and the tangy buffalo sauce hits just the right note. It’s the perfect snack, lunch, or dinner, and I know I’ll be making them on repeat. If you’ve been craving buffalo chicken but want to keep it keto, this recipe is an absolute must-try.

Required Equipment

When it comes to making these Keto Buffalo Chicken Tenders, the right tools will help you get that crispy, golden result. Here’s the equipment you’ll need:

• Baking Sheet: A good quality baking sheet is essential for ensuring even cooking and preventing sticking. I recommend using a non-stick baking sheet, or you can line it with parchment paper for easy cleanup.
• Wire Rack: This is crucial for getting the tenders crispy all over. By placing the tenders on a wire rack, the hot air circulates around them, making the breading crisp up perfectly. I was amazed at how much better the texture was when I started using one!
• Mixing Bowls: A set of mixing bowls will help you coat the chicken in the breading and buffalo sauce with ease. I always like to have a large bowl for the breading and a separate one for the buffalo sauce.
• Tongs: Tongs are perfect for handling the chicken without making a mess. They also help in ensuring the tenders are evenly coated with the breading and then easily transferred to the baking sheet.
• Measuring Spoons and Cups: Accurate measurements of the spices and ingredients are key to getting the perfect balance of flavors. I personally always use a set of measuring spoons to ensure I don’t go overboard on the seasoning!

These items will make the process smoother and ensure your tenders turn out just right!

Ingredients & Substitutions

For this recipe, the ingredients are simple and packed with flavor. Here’s everything you’ll need:

• Chicken Tenders (about 1 lb): You can use chicken breasts as well, but tenders are ideal for this recipe since they cook evenly and quickly.
• Almond Flour (1 cup): This is your low-carb alternative to breadcrumbs. It provides the perfect base for the breading, giving it a slightly nutty flavor that complements the chicken.
• Parmesan Cheese (1/4 cup): Adds richness and depth to the breading. If you’re dairy-free, you can omit this or use a dairy-free cheese alternative.
• Garlic Powder (1 teaspoon): This adds a savory, aromatic flavor that perfectly complements the buffalo sauce.
• Onion Powder (1 teaspoon): Just a little onion powder goes a long way in giving the tenders a more complex flavor.
• Paprika (1 teaspoon): For a subtle smokiness and extra color in the breading.
• Eggs (2 large): These act as the binder for the breading and help it stick to the chicken.
• Salt & Pepper: To taste, adding balance to all the flavors.
• Buffalo Sauce (1/2 cup): This is the star of the dish. If you like it spicy, feel free to add more! You can substitute any low-carb buffalo sauce or even make your own.
• Butter (2 tablespoons): Used to coat the tenders after baking to add richness and help the buffalo sauce adhere.

Substitutions:

• Almond Flour: If you don’t have almond flour, you can use coconut flour, but be aware that coconut flour is more absorbent, so you’ll need less of it.
• Buffalo Sauce: If you’re not a fan of spice, try using a mild wing sauce or a homemade ranch sauce for a creamy alternative.

How to Make Keto Buffalo Chicken Tenders

Step 1: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat for easy cleanup.

Step 2: Prepare the chicken tenders. If you’re using chicken breasts, cut them into strips about 1-inch wide. Pat the chicken dry with paper towels to ensure the breading sticks well.

Step 3: Make the breading. In a large bowl, combine the almond flour, parmesan cheese, garlic powder, onion powder, paprika, salt, and pepper. Mix well.

Step 4: Beat the eggs. In a separate bowl, beat the eggs until the yolks and whites are fully combined.

Step 5: Coat the chicken. Dip each chicken strip into the egg mixture, then dredge it in the breading mixture, pressing gently to ensure it’s well-coated.

Step 6: Arrange the chicken on the wire rack. Place the breaded chicken strips on a wire rack set over the prepared baking sheet. This helps ensure they cook evenly and become crispy on all sides.

Step 7: Bake the tenders. Bake in the preheated oven for 20-25 minutes, flipping the chicken halfway through, until the tenders are golden brown and crispy.

Step 8: Prepare the buffalo sauce. While the chicken is baking, melt the butter in a small saucepan over low heat. Once melted, stir in the buffalo sauce until well combined.

Step 9: Toss the tenders in buffalo sauce. Once the tenders are done baking, remove them from the oven and immediately toss them in the buffalo sauce, making sure each piece is coated evenly.

Step 10: Serve. Serve immediately with your favorite low-carb dipping sauce or on their own as a tasty snack or meal.

Tips for Keto Buffalo Chicken Tenders

• Don’t Overcrowd the Tenders: Be sure to leave space between each tender on the wire rack so that air can circulate around them, ensuring they crisp up evenly.
• Crispy Coating: If you prefer an even crispier texture, you can broil the tenders for an additional 2-3 minutes at the end of baking.
• Add Extra Spice: For those who love heat, feel free to add some cayenne pepper or hot sauce to the buffalo sauce for an extra kick.

Optional Additions

• Cheese: Top your tenders with shredded mozzarella or cheddar before baking for a cheesy twist.
• Ranch Dressing: A keto-friendly ranch dressing would complement the spicy buffalo flavor beautifully.
• Celery: Serve alongside celery sticks for that classic buffalo wing experience!

Serving Ideas

• Serve your Keto Buffalo Chicken Tenders with a side of creamy ranch or blue cheese dressing for dipping.
• Pair them with a crisp, refreshing salad for a complete meal.
• You can also serve them as a low-carb appetizer at parties!

Storage Recommendation

Store any leftover Keto Buffalo Chicken Tenders in an airtight container in the fridge for up to 3 days. To reheat, place them in a preheated oven at 375°F (190°C) for 10-15 minutes, or until heated through and crispy again.

Frequently Asked Questions

Can I make these in an air fryer? Yes! To make these in an air fryer, simply preheat your air fryer to 400°F (200°C). Arrange the chicken tenders in a single layer in the air fryer basket and cook for 10-15 minutes, flipping halfway through.

Can I make these ahead of time? You can bread the chicken and store it in the fridge for up to 24 hours before baking. Just bake them fresh when you’re ready!

Nutritional Breakdown (Per Serving)

• Calories: 250
• Total Carbs: 4g
• Net Carbs: 3g
• Fat: 18g
• Protein: 20g

I’m so excited to hear how this recipe turned out for you! 😊 Don’t forget to follow us on Instagram and Facebook for daily keto inspiration, tasty recipes, and all the support you need to crush your goals. Want to make your keto journey easier? Get a meal plan tailored to your unique needs and preferences, designed to keep you on track effortlessly. Start your personalized plan now!