Easy Keto Buffalo Chicken Tenders

This recipe for baked Easy Keto Buffalo Chicken Tenders takes an ordinary chicken tender, dredges it in egg then coats it in a keto “breading”. The tenders turn out juicy on the inside and crispy on the outside with a spicy kick from homemade buffalo sauce. Perfect to serve at any party or a great protein for a low carb weeknight dinner. 

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These Easy Keto Chicken Tenders are made with a handful of simple ingredients and can be on the table in 30 minutes or less! Push the breadcrumbs aside and bring in crushed pork rinds instead. This keto breading option helps you stick to your diet and still produces a crunchy bite. Cook them quickly in the oven or even faster in your air fryer!

You’ll love making these buffalo tenders because they can be used in so many different ways. Use them in a loaded chicken salad or place them in a wrap with some veggies for a quick lunch. As a bonus, freeze or refrigerate the tenders to enjoy as leftovers or for a no-hassle keto and kid-friendly dinner.

Are chicken tenders keto friendly?

To make sure your chicken tenders are keto friendly, it’s best if you make them from scratch like in this recipe. Store bought chicken tenders usually have a breading that is made of grains or flour which adds carbs. These homemade buffalo chicken tenders are breaded in a mixture of crushed pork rinds that are free of carbohydrates depending on what brand you use. You won’t be able to tell the difference!

How many carbs are there in homemade chicken tenders? 

This will all depend on the ingredients you personally use as some contain variations of amounts of carbohydrates. Always check your labels to calculate the correct amount.

Ingredients you’ll need to make easy keto buffalo chicken tenders

• Boneless, skinless chicken tenderloins: You can find these at any grocery store. They are small, thin, and come from the tenderloin of the chicken breast and can be flavored any way you like. 
• Finely crushed pork rinds: Pork rinds have become a staple substitute for bread crumbs in low carb living. All you need to do is grab a bag of plain pork rinds and pulse them in a blender until a fine “crumb” is created. 
• Paprika, garlic powder, onion powder, and salt: This will flavor the chicken tender in addition to the buffalo sauce. 
• Franks Red Hot Sauce: This classic buffalo wing ingredient gives the chicken a tangy and spicy kick. 
• Unsalted butter: Mixed with Frank’s, the butter tones down the heat so each bite isn’t overwhelming.
• Mayonnaise: You can mix homemade or store-bought mayonnaise with the hot sauce to make a creamy and spicy buffalo sauce for the chicken tenders. 
• Eggs: To help bind together the mayo and buffalo sauce so everything stays together while it bakes. 

Is there a difference between chicken tenders and chicken strips? 

Chicken tenders are taken from the tenderloin part of the breast whereas strips are cut up from the chicken breast. The chicken tenderloin is more tender and moist when cooked.

How to oven bake easy keto chicken tenders

This method for baking easy chicken tenders is quick and easy. It takes 15 minutes to get your chicken crisp and tender! Here’s how it’s done:

1. Combine the dry coating: Whisk the crushed pork rinds, paprika, garlic powder, onion powder, and salt together in a bowl.
2. Combine the wet ingredients: Whisk the hot sauce, mayonnaise, and eggs together in a mixing bowl. 
3. Dredge the chicken tenders: Use a fork to dip each chicken tender into the egg and mayo mixture. Next, coat the tender in the dry ingredients. Once it’s fully coated, transfer the breaded chicken to your prepared baking rack. Repeat until all of the tenders are coated.
4. Bake the chicken tenders: After 15 minutes, use a meat thermometer to ensure the internal temperature of the chicken has reached 165ºF.
5. Make the buffalo dip: In a small pot over medium heat, melt the butter with the hot sauce. Dip both sides of the baked tenders in the sauce, add to a platter, and serve!

Air fryer keto chicken tenders

You can make this keto chicken using your air fryer to save time, electricity, and additional clean up! Dredge the tenders using the steps in the recipe instructions, but add them to your air fryer basket instead of the oven. Here’s how to make crispy keto chicken tenders using your air fryer:

1. Place the chicken in the air fryer: Once the tenders are coated, arrange them in your air fryer basket. 
2. Air fry the chicken: Set your air fryer at 400ºF for 10 minutes or until the internal temperature of the chicken reaches 165°F. 
3. Dress in the buffalo sauce: Remove cooked chicken tenders from the basket and coat evenly in the buffalo sauce before transferring to a platter and serving hot.

NOTE: If you have a smaller Air Fryer, consider using a double layer rack or cooking the chicken in batches so it cooks and crisps evenly.

How to serve easy keto buffalo chicken tenders

• Serve on a platter with a dipping sauce like blue cheese or ranch dressing along with carrot and celery sticks.
• Chop them up and put the tenders on top of a green salad with some blue cheese crumbles.
• Add them to a keto buffalo chicken casserole made with spaghetti squash. 
• Slice and serve the chicken in lettuce cups along with a batch of my Asian pork meatballs.
• Slice thinly and add them to a low carb tortilla with ranch and lettuce for a quick lunch.
• Shred up any leftovers and turn them into a decadent keto buffalo chicken dip for game day.
• Serve alongside your favorite green vegetable and mashed cauliflower for a keto weeknight dinner. 

Recipe tips and variations

• To help the wet and dry coating stick, pat the raw chicken tenders dry with paper towels first.
• To remove the tendon from the chicken tenderloin, hold the tender with a paper towel. Thread the top of the tendon through a fork and pull it until it is fully removed.
• If you don’t have Frank’s Red Hot Sauce, use your favorite keto friendly hot sauce.
• If you don’t like buffalo sauce, swap it for your favorite keto BBQ sauce..
• Can’t find chicken tenderloins? Use sliced chicken breast or boneless chicken thighs instead.
• Want to make the tenders kid friendly? Cut them into chicken nugget shapes and sizes before adding the breading.

Keto breading swaps

If you don’t like the idea of using crushed pork rinds to bread the chicken tenders, use these keto breadcrumb alternatives:

• Almond Flour: Mix the same amount of almond flour with the spices.
• Almond Flour & Coconut Flour Mixture: Use a half and half mixture of these two and add in the spices. I do not recommend using coconut flour on it’s own as it will create a soft and chewy breading that has a slight coconut taste.
• Grated Parmesan Cheese – Use 1-2 cups of grated parmesan cheese mixed with the spices to coat the chicken.

NOTE: Texture and taste will vary depending on which breading you used.

Storing, freezing, and reheating tips

• Storing: Cooked buffalo chicken tenders can be stored in the fridge for up to 5 days in an airtight container. 
• Freezing: Lay the breaded keto chicken tenders on a baking sheet, and then add the sheet to the freezer. Once the chicken is frozen, transfer them to a freezer safe bag or airtight container. The texture may be a bit soft when reheating as freezing will change the structure of the keto breading.
• Reheating: You can easily reheat chicken tenders in a 350ºF oven for 10 to 12 minutes. Alternatively, use the air fryer to heat them up at 350ºF for 5 to 7 minutes.

More healthy keto recipes you’ll love

• Keto Thai Steak Salad
• One Bowl Keto Crackers
• Low Carb Breakfast Bowl
• Keto Zuppa Toscana Soup

If you give these Easy Keto Buffalo Chicken Tenders a try, let me know what you think! Leave a comment and don’t forget to take a picture and tag it with #lenaskitchenblog on Instagram. I love seeing what you come up with!