Easy Keto Buffalo Chicken Tenders

4.55 from 11 votes

Easy Keto Buffalo Chicken Tenders

This easy recipe for Keto Buffalo Chicken Tenders takes an ordinary chicken tender, dredges it in egg, then coats it in a keto “breading”. Juicy on the inside and crispy on the outside, this chicken has a spicy kick and is perfect for parties or a low carb weeknight dinner.

Prep Time15

Cook Time15

Total Time30

Course: Dinner

Cuisine: American

Keyword: 20 minute recipe, 30 minute meal, chicken, keto, keto dinner, low carb, low carb dinner

Servings: servings

Calories: 344kcal

Author: Lena Gladstone

Ingredients

12 chicken tenders boneless and skinless

Dry Coating

2 ½ cups pork rinds (5oz bag) finely crushed
1 ½ teaspoons smoked paprika
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon kosher salt

Wet Coating

1 tablespoons franks red hot sauce
¼ cup mayonnaise
2 eggs

Buffalo Sauce

½ cup franks red hot sauce or use your favorite hot sauce or BBQ sauce
3 tablespoons unsalted butter

Optional toppings and garnishes:

½ cup blue cheese or ranch dressing
2 tablespoons blue cheese crumbles
½ bunch celery cut into smaller pices
1 tablespoon finely chopped green onions

Instructions

Oven Cooking Method

Preheat the oven to 425ºF and place a baking rack atop a foil-lined baking sheet. Generously coat the baking rack in nonstick cooking spray.
Using paper towels, pat the chicken tenders dry. Set aside.
Using a food processor or zip lock bag and a rolling pin, crush the pork rinds until they're powder-like.
In a small mixing bowl, combine the crushed pork rinds, paprika, garlic powder, onion powder, and salt. Whisk together until fully incorporated. Transfer the dry ingredients to a shallow dish.
In a separate small mixing bowl, whisk together 1 tbsp hot sauce, mayonnaise, and eggs. Transfer to a shallow dish.
Using a fork, poke the tenders and then, a few at a time, dip chicken tenders into the egg mixture.
Then dredge the chicken into the dry ingredient mixture, flipping the chicken tender over multiple times until it's fully coated. Continue breading the remaining chicken tenders.
Transfer the breaded chicken to a prepared baking rack.
Bake the tenders until their internal temperature reaches 165ºF, about 15 minutes, depending on the thickness of chicken tender.

Buffalo Sauce

In a small pot over medium heat, melt the butter and ½ cup hot sauce.
Dip the tenders into the sauce on both sides. Add to a platter.
Serve chicken tenders topped with blue cheese crumbles, a side of blue cheese or ranch dressing, celery, and fresh green onions.

Air Fryer Cooking Method

Carefully arrange the breaded chicken in your air fryer basket.
Cook at 400ºF for 9-10 minutes (smaller tenders will be ready in less time) or until the internal temperature of the chicken reaches 165°F. When they're done, dip the tenders in the prepared buffalo sauce (see instructions above). If you have a smaller Air Fryer, consider using a Double Layer Rack or frying in batches so the chicken can all crisp up evenly.

Notes

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.

Nutrition