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Buffalo chicken tenders on a plate lined with parchment paper, cucumber sticks on the back of the plate and ranch dip on the front.
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5 from 1 vote

Buffalo keto chicken tenders

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.
Prep Time15 mins
Cook Time35 mins
Total Time50 mins
Course: Dinner, Lunch
Cuisine: American
Keyword: Gluten-free chicken dinner, Keto chicken dinner, spicy chicken
Servings: 4 servings
Calories: 417kcal
Author: Anna


  • 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
  • Salt
  • Ground black pepper

Buffalo sauce

  • 2 clove garlic, pressed
  • 4 tablespoon butter
  • 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

Servings ideas


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.




Serving: 1serving | Calories: 417kcal | Carbohydrates: 4g | Protein: 54g | Fat: 21g | Potassium: 128mg | Fiber: 1g | Sugar: 2g | Vitamin A: 620IU | Vitamin C: 1mg | Calcium: 43mg | Iron: 1mg