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Home Recipes Keto Buffalo Chicken Tenders

Keto Buffalo Chicken Tenders

Net Carbs:0.6g
Published:01/07/21Updated:04/30/21
15 Comments This post contains affiliate links.
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keto buffalo chicken tenders coral colored Pinterest pin image
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These keto buffalo chicken tenders are protein-packed, low in carbs, nut-free, coconut-free, freezer-friendly, and full of flavor! They can be prepared, baked, and served in just 40 minutes and make a perfect main dish for busy weeknights.

buffalo chicken tenders with blue cheese crumbles and fresh chopped chives

Be sure to read through the blog post for the answers to frequently asked questions before you move on to the recipe card and begin making this recipe. You will find step-by-step photos within the blog post (located above the recipe card) that will help you to successfully make this chicken tenders recipe.

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keto buffalo chicken tenders on a baking tray lined with parchment paper

Low-carb flourless chicken tenders made without almond flour or coconut flour

Many chicken tenders that are low-carb and keto-friendly like these ones include some sort of flour, like almond flour or coconut flour, and/or protein powder.

These tenders are, instead, breaded solely with crushed pork rinds, spices, and an egg and mayonnaise mixture to act as the “glue” to bind the breading to the chicken.

overhead hero image of garnished chicken tenders on a baking pan with spoon on top of a marble counter

Keto buffalo chicken tenders FAQs

Before you begin making this recipe, I’d suggest reading over the answers to these commonly asked questions and review the step-by-step instruction photos.

Are there any ingredient substitution options?

  • Chicken Tenders: Boneless or skinless chicken breasts or thighs will work great here. Sub them in at a 1:1 ratio for chicken tenders. Slice the chicken breasts or chicken thighs lengthwise into strips to make them into tenders.
  • Pork Rinds: Ground sunflower seed meal should work in place of crushed pork rinds for the breading. The resulting breading may be slightly less crispy than the original recipe intended, but the tenders will still taste great! If you don’t have a nut allergy or intolerance, almond flour should also be a viable substitute for crushed pork rinds.
  • Mayonnaise: Sour cream can be substituted in here at a 1:1 ratio.
  • Unsalted Butter: Ghee would be a great choice here. If you only have salted butter on-hand, that should be fine, but I would recommend decreasing the amount of salt in the breading from 1/2 tsp to 1/4 tsp.
  • Blue Cheese Crumbles: Crumbled feta or goat cheese can be subbed in for blue cheese crumbles.

How many net carbs per serving?

Per serving, these chicken tenders contain 0.6 grams of net carbs. The recipe, as written, yields 8 servings. Each chicken tender with blue cheese crumbles and sprinkle of chives is equivalent to 1 serving and each tender weighs approximately 3 oz after being breaded and cooked.

The full nutrition information for this recipe, including the calorie content, total carbs, protein, and fat per serving, can be found in the nutrition label located below the recipe instructions.

If you don’t plan to add the optional garnishes, the nutrition information per serving would be as follows:

  • 395 calories,
  • 28.1g fat,
  • 0.6g total carbs (0.4g net carbs), and
  • 39.1g protein

Can these be pre-made and then frozen to cook later?

Yes! I love meal prepping these to cook and eat later. To do this, follow these instructions:

  1. After breading the tenders, transfer them to a parchment paper-lined baking sheet or wire rack and freeze them until solid, about 4 hours.
  2. After fully frozen, transfer frozen tenders to a storage bag and transfer storage bag and freeze for up to 4 months.
  3. When you’re ready to cook them, bake right from frozen at 425 degrees until cooked to internal temperature of 165 degrees, about 15-20 minutes.

How should these tenders be stored after being cooked?

Refrigerator Storage: Store in the refrigerator in an airtight container for up to 3 days.

Freezer Storage: Store in the freezer in a storage bag for up to 4 months. Reheat from frozen in oven at 425 degrees until warmed throughout and breading is crispy, about 5-10 minutes.

What diets is the recipe compliant with?

  • Keto and Low-Carb: Per serving, the chicken tenders contain just0.6 grams of net carbs per serving, making them a great option for those who follow a low-carb or ketogenic diet.
  • Nut-Free: This is a nut-free recipe and does not include almond flour, a common ingredient in low-carb breading.
  • Coconut-Free: This recipe doesn’t use coconut ingredients.
  • Primal: These buffalo chicken tenders follow primal diet restrictions and guidelines.
  • Gluten-Free and Grain-Free: This is a grain-free recipe that doesn’t contain any wheat, barley, rye, or other gluten-containing ingredients.
  • Sweetener-Free and Sugar-Free: This recipe does not contain any added sweetener or sugar.

This is how to make these easy keto buffalo chicken tenders

Preheat oven to 425 degrees and place baking rack atop a foil-lined baking sheet. Generously coat baking rack in nonstick cooking spray.

Using paper towels, pat chicken tenders dry. Set aside.

In a small mixing bowl, combine crushed pork rinds, thyme, paprika, garlic powder, salt, onion powder, pepper, and cayenne pepper. Whisk together until fully incorporated. Transfer half of dry ingredients to a shallow dish, keeping remaining half of spices in mixing bowl.

crushed pork rinds, thyme, paprika, garlic powder, salt, onion powder, pepper, and cayenne pepper in a small mixing bowl

In a separate small mixing bowl, whisk together 1 tbsp (15mL) hot sauce, mayonnaise, and eggs.

egg mixture made with hot sauce mayonnaise and eggs

One at a time, dip chicken tender into the egg mixture, then dredge chicken into dry ingredient mixture, flipping chicken tender over multiple times to fully bread chicken in dry ingredient mixture.

sliced chicken tender dipped in egg mixture
coating chicken tenders with crushed pork rinds and seasoning mix

Transfer breaded chicken to a prepared baking rack. After the first half of dry ingredients have been used, transfer remaining half to another shallow dish (this is done to avoid dry ingredients clumping together after coming into contact with egg mixture). Continue breading remaining chicken tenders.

crushed pork rind-covered chicken tenders on a baking rack

Bake chicken tenders until internal temperature reaches 165 degrees, about 15 minutes, depending on the thickness of chicken tender.

To a large pan over medium heat, melt butter. Add remaining ½ cup + 3 tbsp (165mL) hot sauce and stir into melted butter until well-incorporated. Add baked chicken tenders and toss until coated in sauce. Serve chicken tenders topped with blue cheese crumbles and chives.

baked chicken tenders with buffalo sauce crumbled blue cheese and chopped chives on a baking pan

Looking for more tasty dinner recipes?

If you enjoyed this recipe, you will love these:

  • One-Pan Keto Creamy Tuscan Chicken
  • Jalapeño Popper Chicken Salad
  • Air Fryer Spaghetti Squash
  • Air Fryer Turkey Breast
  • Chicken Bacon Ranch Poppers
  • Instant Pot Chicken Wings
  • Gluten Free Turkey Meatballs
  • Air Fryer BBQ Chicken
  • Air Fryer Pork Belly
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overhead hero image buffalo chicken tenders on a baking pan with spoon on top of a marble counter

Keto Buffalo Chicken Tenders


★★★★★

5 from 3 reviews

  • Author: Sara Nelson
  • Prep Time: 20 minutes
  • Cook Time: 20 minutes
  • Total Time: 40 minutes
  • Yield: 8 servings 1x
  • Category: Dinner
  • Method: Bake
  • Cuisine: American
  • Diet: Gluten Free
Print Recipe
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Description

These keto buffalo chicken tenders are protein-packed, low in carbs, nut-free, coconut-free, freezer-friendly, and full of flavor! They can be prepared, baked, and served in just 40 minutes and make a perfect main dish for busy weeknights.


Ingredients

  • 1 ¼ lb (~8 pieces) boneless, skinless chicken tenders
  • 2 ½ cups (~150g) finely crushed pork rinds
  • 1 ½ tsp ground thyme
  • 1 ½ tsp paprika
  • ½ tsp garlic powder
  • ½ tsp salt
  • ¼ tsp onion powder
  • ¼ tsp black pepper
  • ⅛ tsp ground cayenne pepper
  • ¾ cup (180mL) hot sauce, divided
  • ¼ cup (60g) mayonnaise
  • 2 eggs
  • 2 tbsp (1 oz) unsalted butter

Optional Garnishes:

  • 1 ½ oz blue cheese crumbles
  • 1 tbsp finely chopped fresh chives


Instructions

  1. Preheat oven to 425 degrees and place baking rack atop a foil-lined baking sheet. Generously coat baking rack in nonstick cooking spray.
  2. Using paper towels, pat chicken tenders dry. Set aside.
  3. In a small mixing bowl, combine crushed pork rinds, thyme, paprika, garlic powder, salt, onion powder, pepper, and cayenne pepper. Whisk together until fully incorporated. Transfer half of dry ingredients to a shallow dish, keeping remaining half of spices in mixing bowl.
  4. In a separate small mixing bowl, whisk together 1 tbsp (15mL) hot sauce, mayonnaise, and eggs. One at a time, dip chicken tender into the egg mixture, then dredge chicken into dry ingredient mixture, flipping chicken tender over multiple times to fully bread chicken in dry ingredient mixture. Transfer breaded chicken to a prepared baking rack. After the first half of dry ingredients have been used, transfer remaining half to another shallow dish (this is done to avoid dry ingredients clumping together after coming into contact with egg mixture). Continue breading remaining chicken tenders.
  5. Bake chicken tenders until internal temperature reaches 165 degrees, about 15 minutes, depending on the thickness of chicken tender.
  6. To a large pan over medium heat, melt butter. Add remaining ½ cup + 3 tbsp (165mL) hot sauce and stir into melted butter until well-incorporated. Add baked chicken tenders and toss until coated in sauce. Serve chicken tenders topped with blue cheese crumbles and chives.

Recipe Notes:

Chicken Tenders Substitution: Boneless or skinless chicken breasts or thighs will work great here. Sub them in at a 1:1 ratio for chicken tenders. Slice the chicken breasts or chicken thighs lengthwise into strips to make them into tenders.

Pork Rinds Substitution: Ground sunflower seed meal should work in place of crushed pork rinds for the breading. The resulting breading may be slightly less crispy than the original recipe intended, but the tenders will still taste great! If you don’t have a nut allergy or intolerance, almond flour should also be a viable substitute for crushed pork rinds.

Mayonnaise Substitution: Sour cream can be substituted at a 1:1 ratio.

Unsalted Butter Substitution: Ghee would be a great choice here. If you only have salted butter on-hand, that should be fine, but I would recommend decreasing the amount of salt in the breading from 1/2 tsp to 1/4 tsp.

Blue Cheese Crumbles Substitution: Crumbled feta or goat cheese can be subbed in for blue cheese crumbles.

Meal Prepping Chicken Tenders Before Baking: This is a great meal prep recipe. Refer to the written instructions within the blog post for how to do this.

Net Carbs: Per serving, these chicken tenders contain 0.6 grams of net carbs. The recipe, as written, yields 8 servings. Each chicken tender with blue cheese crumbles and sprinkle of chives is equivalent to 1 serving and each tender weighs approximately 3 oz after being breaded and cooked.

Nutrition Information For Chicken Tenders If Optional Garnishes Aren’t Included: 395 calories, 28.1g fat, 0.6g total carbs (0.4g net carbs), and 39.1g protein.

Refrigerator Storage: Store in the refrigerator in an airtight container for up to 3 days.

Freezer Storage: Store in the freezer in a storage bag for up to 4 months. Reheat from frozen in oven at 425 degrees until warmed throughout and breading is crispy, about 5-10 minutes.

Keywords: buffalo chicken tenders, buffalo chicken tenders recipe, keto buffalo chicken tenders, low carb buffalo chicken tenders

Did you make this recipe?

Tag me on Instagram at @realbalanced or leave me a comment & rating below.

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Photo credit: Jess Larson

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15 Comments

  1. Karen says

    February 21, 2023 at 5:26 pm

    These came out pretty good! I cut up the prepared tenders to put in Buffalo chicken salad. I was afraid the breading would not stay on but it was fine. One thing I learned is that you cannot use the dense, extra crunchy pork rinds. You have to use the light crispy ones. I might even try the spicy hot flavor of pork rinds next time.

    Reply
  2. Deanna Caswell says

    April 10, 2022 at 10:11 pm

    Have made this three times and love it. I used sour cream substitute this time – a bit cheaper than avocado mayo. Thanks!

    ★★★★★

    Reply
  3. Kevin says

    July 10, 2021 at 5:55 pm

    Made these for dinner for my brother and I. Awesome. I’ll definitely be making these again. I think next time I’ll try it with chicken breast instead. So good.

    Reply
  4. Donna says

    March 16, 2021 at 11:38 am

    Can they be cooked without a rack?

    Reply
    • Sara Nelson says

      March 17, 2021 at 10:09 am

      They can, they just may not be as crispy.

      Reply
  5. Vanessa J says

    May 19, 2020 at 9:43 am

    OMG I made these Keto buffalo chicken tenders for my family last night and they thought they were at TGIF Friday’s ?. They were sooo good. The only ingredient that I substituted was the cayenne pepper for the Tony Chachere’s creole seasoning and it was very very good! I’ve already shared this recipe with friends and family. I will definitely be making it again.

    ★★★★★

    Reply
    • Sara Nelson says

      May 19, 2020 at 9:46 am

      I’m so glad you enjoyed, Vanessa!!

      Reply
  6. Sherian says

    May 17, 2020 at 6:24 pm

    Hi! This is absolutely delicious! I do have one question: what are you considering a strip? How many ounces?

    Reply
    • Sara Nelson says

      May 18, 2020 at 9:42 am

      Each chicken tender is about 3 oz.

      Reply
  7. JuhaK says

    February 21, 2020 at 2:53 am

    They are excellent! I have made them in the oven but I was just wondering can you deep fry them with this recipe?

    ★★★★★

    Reply
    • Sara Nelson says

      February 21, 2020 at 9:02 am

      That’s a good question! I haven’t tried, but I would think it would work!

      Reply
  8. Jen says

    February 12, 2019 at 5:48 pm

    Hi! What can be used instead of the pork rinds for the coating?

    Reply
    • Sara Nelson says

      February 15, 2019 at 8:58 am

      Hi, Jen! I unfortunately don’t have a good substitution suggestion for the pork rinds here, as they are a primary ingredient for the breading. I know that, in other recipes that call for pork rinds, people have use crumbled fried chicken skins with success!

      Reply
  9. Klair says

    January 7, 2019 at 11:03 pm

    Do the nutritional facts include the blue cheese? We don’t eat blue cheese, so I’m just wondering if I would need to subtract anything if make them. I can’t wait to make them, they looks SO delicious!!

    Reply
    • Sara Nelson says

      January 9, 2019 at 5:09 pm

      Hi, Klair! Great question! Yes, the nutrition info does contain blue cheese, so you would need to subtract that out if you are looking for exact calorie and macro breakdown. I ran the ingredients (minus the garnishes) in my calculator, and came up with: 395 calories per serving, 28.1g fat, 0.6g total carbs (0.4g net carbs), 39.1g protein. Enjoy!

      Reply

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