These Keto Buffalo Chicken Tenders are a perfect appetizer for chicken lovers. With a low-carb keto twist on the classic dish, this recipe will surely make your taste buds dance. It has all the crunchy, saucy, and savory notes of juicy chicken and fiery buffalo sauce. It's so tasty that even the pickiest eaters in the family will love it!

This recipe for Keto Buffalo Chicken Tenders is sponsored by our friends at Bob's Red Mill, thank you for supporting the brands that make CIK and our mission possible!
Jump to:
- Preparation and cooking overview
- Chef's note
- 🍗 Ingredients for this keto buffalo chicken tenders recipe
- Sauce + to serve
- Ingredient substitutions
- Additional ingredients
- Cooking tools required
- Tools substitute options
- How to make Keto Buffalo Chicken Tenders: step-by-step guide
- Cooking methods
- Preparation steps
- Cooking instructions
- How to serve keto buffalo chicken tenders?
- Nutritional facts
- How to make it healthier
- Time-saving tips
- What can I prepare ahead of time?
- Storage and reheating instructions
- Reheating instructions
- Recipe wrap-up and conclusion
- Frequently asked questions
- 📖 Recipe
Preparation and cooking overview
What's fantastic about these keto chicken tenders is not only the satisfying end product but also the simplicity of the process. We start by dunking our chicken filets into an egg wash and flour combo, followed by a sizzling sear on the stove. Then, we bake them until they're just right and finish off with a drizzle of mouthwatering buffalo sauce. And there you have it - in under 40 minutes, you've got a quick, effortless, and super tasty meal ready to enjoy!

Chef's note
Personalizing this Keto Buffalo Chicken Tenders recipe can add a delightful touch to your dining experience. Try adding a dash of nutritional yeast to your flour mixture to lend a savory, cheesy flavor without the extra carbs! If you prefer a sweeter note, a few drops of a keto-friendly sweetener like stevia can balance the spiciness of the buffalo sauce. Remember, the essence of keto cooking lies in embracing your culinary creativity while sticking to your dietary goals.
🍗 Ingredients for this keto buffalo chicken tenders recipe
Sauce + to serve
Ingredient substitutions
Additional ingredients
Experimenting with baked buffalo chicken tenders with some optional ingredients is always a good idea. For example:
Cooking tools required
To make this Keto Buffalo Chicken Tenders recipe, you'll need the following tools:
Tools substitute options
How to make Keto Buffalo Chicken Tenders: step-by-step guide
Cooking methods
Preparation steps
- Gather and measure your ingredients.
- Prepare your cooking station. Make sure you have all the required tools.
- Wash your lemons and chives. Chop the chives and cut the lemon in half.
Cooking instructions
Prepare the breading mixture
- Grind some pork rinds in a blender or food processor until it becomes flour.
- Measure ¼ cup of the ground rinds and put it in a medium bowl.
- Add almond flour, coconut flour, dill, parsley, garlic, onion, black pepper, and salt. Whisk until thoroughly mixed.
Prepare the egg mixture
- Whisk together the coconut milk, 1 tablespoon of buffalo sauce, lemon juice, salt, and egg in a separate shallow bowl.
Coat the chicken
- Dip each cutlet in the egg wash.
- Roll it into the dry ingredient mixture, flipping it over multiple times until it's thoroughly coated.
- Gently place each coated tender on a plate or pan lined with parchment paper. Repeat until all the chicken tenders are coated.
Prepare the sauce
- Melt a tablespoon of butter in a pan over medium heat on the stovetop.
- Pour the melted butter into a small bowl with the remaining buffalo sauce and mix together. Keep the buffalo sauce blend in a warm location until you're ready to use it.
Pan-sear the tenders
- Heat another tablespoon of butter in the pan over medium heat.
- Once melted and bubbly, add half of the chicken tenders.
- Sear them for 2 minutes on each side and set them aside.
- Add another tablespoon of butter and repeat with the remaining chicken tenders.
Bake the chicken
- Begin heating your oven to 400°F as you start preparing the mixtures, and let it warm up for 10-20 minutes.
- Melt a tablespoon of butter in the same pan you used for searing the chicken. Once melted, switch off the stove and arrange the seared chicken in a single layer in the pan.
- Put the pan in your preheated oven. Bake the chicken for 5-7 minutes until it reaches an internal temperature of 165°F.
Serve
- Remove the pan from the oven.
- Brush the warm buffalo sauce mixture on top of the chicken.
- Top with chopped chives and serve immediately with more buffalo sauce, ranch dressing, sliced carrots, and celery.
Chef's pro tip
For a crisp chicken coating, start by patting your cutlets dry. This helps the egg wash stick better. Then press the flour mix onto the chicken. Let them sear quietly for two minutes on each side without moving them too much. This method guarantees a crunchy exterior every time.
How to serve keto buffalo chicken tenders?
These Keto Buffalo Chicken Tenders are versatile. You can enjoy them as a tasty appetizer, a quick dinner, or easy finger food at parties or game nights.
Nutritional facts
Amount per serving
- Calories: 398
- Calories from fat: 189
- Fat: 21g (32% Daily Value)
- Saturated Fat: 10g (63% Daily Value)
- Cholesterol: 146mg (49% Daily Value)
- Sodium: 1059mg (46% Daily Value)
- Potassium: 435mg (12% Daily Value)
- Carbohydrates: 5g (2% Daily Value)
- Fiber: 3g (13% Daily Value)
- Sugar: 1g (1% Daily Value)
- Protein: 29g (58% Daily Value)
- Vitamin A: 448IU (9% Daily Value)
- Vitamin C: 2mg (2% Daily Value)
- Calcium: 30mg (3% Daily Value)
- Iron: 1mg (6% Daily Value)
Please note that nutritional values are estimates only and do not include carbs from sugar alcohols.

How to make it healthier
You can make the baked buffalo chicken tenders even healthier by following these tips:
Time-saving tips
What can I prepare ahead of time?
Storage and reheating instructions
Reheating instructions
The quality of the chicken tenders may decrease slightly after freezing. Reheat them by using these two methods:
Recipe wrap-up and conclusion
These Keto Buffalo Chicken Tenders are a fantastic choice for a low-carb appetizer or even as a main dish when served on a salad, in a taco, or wrapped up. You can easily make a big batch of these for a busy weeknight dinner and share them with family and friends.
So, put on your apron and get cooking whenever you're craving the classic taste of buffalo wings. The cooking process is simple, enjoyable, and there's no doubt you'll love it. Don't wait too long to give it a try—you won't regret it!
This recipe is proudly brought to you in collaboration with Bob's Red Mill. We appreciate their support in making our CIK recipes exceptional. Thank you for supporting the brands that contribute to our culinary creations!
Frequently asked questions
📖 Recipe

Ingredients
- 1 pound boneless chicken breast tenders
- ¼ cup ground pork rinds
- ¼ cup Bob’s Red Mill Almond Flour
- 3 tablespoons Bob’s Red Mill coconut flour
- ½ teaspoon dried dill
- ½ teaspoon dried parsley
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon black pepper
- ¼ teaspoon salt
- 1 tablespoon full-fat coconut milk
- 1 tablespoon buffalo sauce I used The New Primal Medium Buffalo Sauce
- ½ teaspoon lemon juice
- ¼ teaspoon salt
- 1 large egg
Sauce + To Serve:
- ¼ cup unsalted butter divided
- ¼ cup buffalo sauce
- Chopped chives
- Keto-friendly ranch dressing and more Buffalo sauce
- Sliced carrots and celery
Instructions
Prepare the breading mixture
- Grind some pork rinds in a blender or food processor until it becomes flour.
- Measure ¼ cup of the ground rinds and put it in a medium bowl.
- Add almond flour, coconut flour, dill, parsley, garlic, onion, black pepper, and salt. Whisk until thoroughly mixed.
Prepare the egg mixture
- Whisk together the coconut milk, 1 tablespoon of buffalo sauce, lemon juice, salt, and egg in a separate shallow bowl.
Coat the chicken
- Dip each cutlet in the egg wash.
- Roll it into the dry ingredient mixture, flipping it over multiple times until it's thoroughly coated.
- Gently place each coated tender on a plate or pan lined with parchment paper. Repeat until all the chicken tenders are coated.
Prepare the sauce
- Melt a tablespoon of butter in a pan over medium heat on the stovetop.
- Pour the melted butter into a small bowl with the remaining buffalo sauce and mix together. Keep the buffalo sauce blend in a warm location until you're ready to use it.
Pan-sear the tenders
- Heat another tablespoon of butter in the pan over medium heat.
- Once melted and bubbly, add half of the chicken tenders.
- Sear them for 2 minutes on each side and set them aside.
- Add another tablespoon of butter and repeat with the remaining chicken tenders.
Bake the chicken
- Begin heating your oven to 400°F as you start preparing the mixtures, and let it warm up for 10-20 minutes.
- Melt a tablespoon of butter in the same pan you used for searing the chicken. Once melted, switch off the stove and arrange the seared chicken in a single layer in the pan.
- Put the pan in your preheated oven. Bake the chicken for 5-7 minutes until it reaches an internal temperature of 165°F.
Serve
- Remove the pan from the oven.
- Brush the warm buffalo sauce mixture on top of the chicken.
- Top with chopped chives and serve immediately with more buffalo sauce, ranch dressing, sliced carrots, and celery.
Lisa says
Those look amazing!