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Keto Buffalo Chicken Tenders 🍗

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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!

Keto Buffalo Chicken Tenders in a tray with cut fresh veggies and ranch dressing

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!

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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!

Keto Buffalo Chicken Tenders in a tray with cut fresh veggies and ranch dressing

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.

  • Prep Time: 20 minutes
  • Cooking Time: 20 minutes
  • Total Time: 40 Minutes
  • Difficulty Level: Easy
  • Recipe Makes 4 Servings

🍗 Ingredients for this keto buffalo chicken tenders recipe

  • 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 dill, dried
  • ½ teaspoon parsley, dried
  • 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
  • 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 
  • Sliced carrots
  • Sliced celery 

Ingredient substitutions

  • Almond flour: If you're out of almond flour, you can use more ground pork rinds to maintain that crispy and flavorful coating.
  • Coconut milk: If you don't have coconut milk, replace it with keto-friendly heavy cream or unsweetened almond milk.
  • Buffalo sauce: If you don't have buffalo sauce, make your own at home with hot sauce, white vinegar, Worcestershire sauce, and garlic powder. You can also use store-bought sauce but double-check if all the ingredients are all keto-friendly.
  • Butter: Use ghee or coconut oil instead of butter.
  • Chives: Replace chives with green onions or parsley.

Additional ingredients

Experimenting with baked buffalo chicken tenders with some optional ingredients is always a good idea. For example:

  • Cheese: Add some finely grated parmesan cheese to your fry mixture for an extra savory touch. You can also sprinkle some blue cheese crumbles over your tenders for a classic buffalo wing combination!
  • Spices: Feel free to play with your spices! Adding a pinch of smoked paprika, cayenne pepper, or chipotle powder to your flour mix can amp up the heat.
  • Herbs: Fresh herbs like rosemary, thyme, or basil can add a fresh, aromatic note. Just chop them finely and add them to your flour mixture.
  • Nuts and Seeds: Crushed pecans or flax seeds can add a nutritious crunch to your homemade chicken tenders.
  • Bacon: Wrap your tenders in bacon before baking for a smoky, salty twist.

Cooking tools required

To make this Keto Buffalo Chicken Tenders recipe, you'll need the following tools:

  • Food processor or blender
  • Two mixing bowls
  • Whisk
  • Oven-safe skillet or pan
  • Tongs or spatula
  • Oven mitts
  • Parchment paper and a plate or sheet pan
  • Pastry brush
  • Meat thermometer

Tools substitute options

  • Food processor or blender: You can crush your pork rinds into a fine texture using a ziplock bag. Crush them with a rolling pin or a heavy can.
  • Whisk: Use a fork to mix the egg wash.
  • Oven-safe skillet or pan: Sear the chicken in any skillet you have, then transfer the chicken tenders to a baking sheet for the oven part.
  • Tongs: Don't have tongs? Your spatula will work just fine.
  • Pastry brush: If you don't have a pastry brush for the sauce, you can use the back of a spoon or a small silicone spatula to spread it over the chicken strips.

How to make Keto Buffalo Chicken Tenders: step-by-step guide

Cooking methods

  • Pan-searing
  • Baking

Preparation steps

  1. Gather and measure your ingredients.
  2. Prepare your cooking station. Make sure you have all the required tools.
  3. Wash your lemons and chives. Chop the chives and cut the lemon in half.

Cooking instructions

Prepare the breading mixture

  1. Grind some pork rinds in a blender or food processor until it becomes flour.
  2. Measure ¼ cup of the ground rinds and put it in a medium bowl.
  3. Add almond flour, coconut flour, dill, parsley, garlic, onion, black pepper, and salt. Whisk until thoroughly mixed.

Prepare the egg mixture

  1. Whisk together the coconut milk, 1 tablespoon of buffalo sauce, lemon juice, salt, and egg in a separate shallow bowl.

Coat the chicken

  1. Dip each cutlet in the egg wash.
  2. Roll it into the dry ingredient mixture, flipping it over multiple times until it's thoroughly coated. 
  3. 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

  1. Melt a tablespoon of butter in a pan over medium heat on the stovetop.
  2. 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

  1. Heat another tablespoon of butter in the pan over medium heat.
  2. Once melted and bubbly, add half of the chicken tenders.
  3. Sear them for 2 minutes on each side and set them aside.
  4. Add another tablespoon of butter and repeat with the remaining chicken tenders.

Bake the chicken

  1. Begin heating your oven to 400°F as you start preparing the mixtures, and let it warm up for 10-20 minutes.
  2. 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.
  3. Put the pan in your preheated oven. Bake the chicken for 5-7 minutes until it reaches an internal temperature of 165°F.

Serve

  1. Remove the pan from the oven.
  2. Brush the warm buffalo sauce mixture on top of the chicken.
  3. 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.

  • Appetizer: Serve with cut veggies and ranch or blue cheese dressing for a tasty snack.
  • Salad: Top a Cobb-style salad with these chicken tenders for a flavorful twist.
  • Wraps: Use these tenders in keto tortillas or lettuce wraps, and even add a crunchy slaw for extra taste.
  • Sliders: Turn these tenders into spicy buffalo chicken sliders using keto rolls.
  • Keto rice: Enjoy the chicken tenders with cauliflower keto rice for a complete meal.
  • Casserole: Use the tenders in a buffalo chicken casserole for a cheesy, satisfying dish.

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.

Keto Buffalo Chicken Tenders in a cast-iron skillet
  • Keto Buffalo Chicken Tenders in a tray with cut fresh veggies and ranch dressing
  • Keto Buffalo Chicken Tenders in a cast-iron skillet
  • Keto Buffalo Chicken Tenders in a tray with cut fresh veggies and ranch dressing
  • Keto Buffalo Chicken Tenders in a tray with cut fresh veggies and ranch dressing
  • Keto Buffalo Chicken Tenders in a cast-iron skillet
  • Keto Buffalo Chicken Tenders in a tray with cut fresh veggies and ranch dressing

How to make it healthier

You can make the baked buffalo chicken tenders even healthier by following these tips:

  • Opt for organic, free-range chicken: These tenders usually have a higher nutritional value.
  • Lower the sodium: The buffalo sauce can be quite high in sodium. Consider looking for a low-sodium sauce or making your own at home.
  • Add more veggies: Serve with extra veggies like bell peppers, cucumber sticks, or a leafy green salad to increase the fiber content.
  • Make it dairy-free: Use refined coconut oil instead of butter.

Time-saving tips

  • Use a large skillet or pan: Opt for a larger skillet or pan that can fit multiple chicken fillets at once. This way, you can sear more meat simultaneously.
  • Use pre-cut chicken tenders: Instead of cutting and preparing chicken breasts yourself, buy pre-cut chicken tenders.
  • Multi-task: Prepare side dishes or garnishes while your meat is searing. This ensures everything is ready to be served together.

What can I prepare ahead of time?

  • Prepare the flour mixture: Make the pork rind, almond flour, and coconut flour mix in advance. Store it in the fridge for a few days.
  • Make the egg wash: Pre-make the egg mix and keep it chilled. Stir it again before use.
  • Cut and store veggies: If using celery or carrot sticks, cut these beforehand. Store them in water to stay crisp.
  • Marinade the chicken: Marinate the chicken in advance. After breading, freeze the tenders for 4 hours, then store them in a bag or container. This makes cooking easier.

Storage and reheating instructions

  • Refrigerator storage: First, let the leftover chicken tenders cool down to room temperature. Then transfer them to an airtight container. Store it for up to 3-4 days.
  • Freezer storage: Cover your chicken tenders with plastic wrap and put them in a freezer-safe bag. Store them for up to 2-3 months.

Reheating instructions

The quality of the chicken tenders may decrease slightly after freezing. Reheat them by using these two methods: 

  • Oven: Preheat your oven to 350°F. Place the leftovers on a baking sheet and heat for 10-15 minutes.
  • Stovetop: Heat a little bit of oil in a skillet over medium heat. Add the leftovers and fry for 2-3 minutes on each side.

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

Technically, you can follow the instructions for breading and place the tenders on a sheet pan to bake in the oven. But this method makes the best results. It just locks in the juices.

As always, you can find the nutritional information for each recipe (per serving) on the recipe card. Please note that the info for these buffalo chicken tenders excludes veggies or dip.

Definitely! After breading, freeze the tenders on a parchment-lined baking sheet for about 4 hours. Then put them into a storage bag or container.

Absolutely! Set your air fryer to around 375 °F and cook the tenders for 10-15 minutes. Just don't overcrowd the air fryer basket.

We used The New Primal Medium Buffalo Sauce, but any low-sugar, keto-friendly buffalo sauce should work. Strictly check the labels to make sure there are no added sugars.

📖 Recipe

Keto Buffalo Chicken Tenders in a cast-iron skillet

Keto Buffalo Chicken Tenders

4.50 from 2 votes
Print Rate Pin Recipe
Course: Appetizer, Main Course
Cuisine: American
Keyword: keto chicken tenders
Servings: 4
Calories: 328kcal

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
US Customary - Metric

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.

Notes

- In lieu of buying pre-cut chicken tenders, you can make your own from boneless chicken breasts. Place your chicken breasts between two pieces of parchment and flatten them slightly using a meat mallet. This will help make them super tender when they are cooked. Slice your chicken breasts into tenders/strips.
- If you are dairy-free, you can use Refined coconut oil in lieu of butter (refined coconut oil doesn’t have a coconut flavor so works well here).

Nutrition

Nutrition Facts
Keto Buffalo Chicken Tenders
Amount Per Serving
Calories 328 Calories from Fat 189
% Daily Value*
Fat 21g32%
Saturated Fat 10g63%
Cholesterol 146mg49%
Sodium 1059mg46%
Potassium 435mg12%
Carbohydrates 5g2%
Fiber 3g13%
Sugar 1g1%
Protein 29g58%
Vitamin A 448IU9%
Vitamin C 2mg2%
Calcium 30mg3%
Iron 1mg6%
*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

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Comments

  1. Lisa says

    Those look amazing!

    Reply

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