Made with sugar-free buffalo sauce and gluten-free breading, these buffalo keto chicken tenders are an easy and delicious low carb dinner with tons of flavors.
Ingredients and substitutes
Chicken tenders - It's better to pat dry the chicken before coating it with keto breading. I also recommend taking your chicken tenders out from the fridge at least 30-40 minutes prior to baking. This will be enough time for the meat to come to room temperature, which will help it to cook evenly.
Egg - Egg wash made from one large egg will be enough to cover all the chicken before coating it with the keto breading mixture.
Protein powder and almond flour - You can also use only whey protein powder (unflavored!!!) if you want extra crispy baked chicken tenders, but you're risking making them dry because protein powder is super absorbent and will suck a lot of moisture out from the meat. On the other hand, you can use only almond flour, which won’t give you too much crispiness but will make your chicken very flavorful while not make it super dry. I decided to use both in equal proportions to get the best of both worlds. There's one more ingredient that you can use as a low carb breading - pork rinds crushed in a food processor! Not everyone likes the flavor, but if you do, it's an amazing ingredient to use for coating the chicken.
Salt and pepper - Alternatively, you can add some garlic powder, onion powder, and smoked paprika.
Buffalo sauce - Learn more about low carb buffalo sauce here >> KETO BUFFALO SAUCE.
Step by step directions
For the buffalo sauce
You can make the sauce while our chicken tenders are baking or the day before. To learn more, follow the link to KETO BUFFALO SAUCE or skip to the recipe card.
For baked keto chicken tenders
Start by preheating the oven to 425F (220C). Prepare a baking tray by lining it with parchment paper or foil.
Then let's make low carb breading for chicken by combining the almond flour, protein powder, salt, and black pepper in a mixing bowl.
Place the chicken into a large mixing bowl, add salt and pepper to taste, add egg wash, and mix until well combined. Then coat every piece with the breading and place on the baking sheet. Repeat with the rest of the chicken.
Bake for 30-35 minutes or until golden brown, crisp on the outside, and cooked through.
When done, remove from the oven and let cool down for 5 minutes. Then, place in a large clean bowl, pour the sauce in, and toss until the chicken is completely coated. Serve!
Carbs in low carb chicken tenders
This recipe is super filling and can feed 4-5 people. It has around 3g net carbs per serving and can be a delicious part of your keto diet meal plan.
Of course, the best idea is to serve this easy keto dish with celery or cucumber sticks and some sort of creamy dips like this BLUE CHEESE DIP or this RANCH DIP. Also, you can always make ahead some KETO COLESLAW to serve as a side dish!
When the inner temperature of the meat reaches 165F (74C), it's done. If you don’t have a thermometer, the other way to check if it's cooked is to take one chicken tender, pierce it with a knife, and press slightly. If the juices that come out are clear, the chicken should be ready to serve.
Properly stored in an air-tight container, they will last up to 4 days.
More low carb recipes
Buffalo keto chicken tenders
- Baking sheet
- 1.5 lb. 700g chicken tenders, dried with a paper towel
- 1 large egg, slightly beaten
- ½ cup 50g almond flour
- ½ cup 45g whey protein powder, unflavored
- Ground black pepper
- 2 clove garlic, pressed
- 4 tablespoon butter
- ⅓ cup 85g hot sauce, such as Frank’s
- 1 tablespoon coconut aminos
- 2-3 teaspoon allulose sweetener, optional
- 1 teaspoon smoked paprika
- 1 teaspoon salt
- ¼ teaspoon freshly ground black pepper
- 2 teaspoon white wine vinegar
For the sauce
- Heat 1 tablespoon of the butter in a saucepan over a medium-high heat. When melted, add the garlic and cook until golden.
- Add the hot sauce, coconut aminos, sweetener (optional), paprika, salt, pepper, and vinegar, then mix well. Bring to a light simmer. Then, add the butter and cook until completely melted and well combined with the rest of the ingredients, but not simmering.
- Remove from the heat and set aside.
For the chicken
- Preheat the oven to 425F (220C). Prepare a baking tray by lining it with parchment paper or foil and set aside.
- In a mixing bowl, combine the almond flour, protein powder, salt, and black pepper.
- In another mixing bowl, add the chicken tenders, salt, pepper to taste, and egg wash. Mix until well combined. Then, coat each chicken tender in the dry mixture until fully coated and place on the baking sheet. Repeat with the rest of the chicken.
- Bake for 30-35 minutes or until golden brown, crisp on the outside, and cooked through.
- When done, remove from the oven and let cool down for 5 minutes. Then, place it in a large clean bowl, pour the sauce in, and toss until the chicken is completely coated. Serve with keto coleslaw, blue cheese dip or ranch dip, cucumber, and celery sticks.
This website, https://heretocook.com, offers nutritional information for recipes contained on this site. This information is provided as a courtesy and should not be construed as a guarantee. This information is a product of online calculators such as Cronometer.com and MyFitnesPal.com