Keto Buffalo Chicken Tenders

Imagine biting into the perfect combination of crispy, juicy, and spicy all at once. These Keto Buffalo Ranch Chicken Tenders deliver exactly that experience, bringing the classic pub favorite to your low-carb lifestyle without compromising on flavor or texture. The almond flour and Parmesan coating creates an irresistibly crunchy exterior that stands up beautifully to the tangy buffalo sauce, while the homemade ranch dipping sauce provides a cooling counterpoint that balances each bite perfectly.

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The beauty of these buffalo ranch chicken tenders lies in their versatility. Whether you're hosting game night, preparing a family dinner, or meal prepping for the week ahead, this recipe delivers restaurant-quality flavor with minimal effort. The two-step cooking process—pan-frying followed by baking—ensures perfect doneness and maximum crispiness without the carbs of traditional flour coatings.

• Chicken Tenders: 1 lb (450 g) chicken tenders, 1 large egg, 2 tbsp heavy cream, 1 cup (100 g) almond flour, 1/2 cup (50 g) grated Parmesan cheese, 1 tsp garlic powder, 1 tsp onion powder, 1/2 tsp smoked paprika, 1/2 tsp salt, 1/4 tsp black pepper, 2 tbsp olive oil or avocado oil (for frying)
• Buffalo Sauce: 1/3 cup (80 ml) hot sauce (e.g., Franks RedHot), 3 tbsp unsalted butter, melted, 1/2 tsp garlic powder
• Ranch Dip: 1/2 cup (120 ml) mayonnaise, 1/4 cup (60 ml) sour cream, 2 tbsp fresh chives, finely chopped, 2 tbsp fresh parsley, finely chopped, 1 tbsp fresh dill, finely chopped, 1 tsp garlic powder, 1 tsp onion powder, 1 tbsp lemon juice, Salt and pepper, to taste
• Sides: 4 large celery stalks, cut into sticks

Prepare the oven and coating station

Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper. In a shallow bowl, whisk together the egg and heavy cream. In another bowl, combine almond flour, Parmesan cheese, garlic powder, onion powder, smoked paprika, salt, and black pepper.

Coat the chicken tenders

Dip each chicken tender first into the egg mixture, then coat thoroughly in the almond flour mixture. Place on a plate.

Fry the coated tenders

Heat olive oil in a large skillet over medium heat. Fry chicken tenders in batches for 2–3 minutes per side until golden brown. Transfer to prepared baking sheet.

Finish in the oven

Bake tenders in the oven for an additional 10–12 minutes, or until cooked through.

Prepare the buffalo sauce and ranch dip

While tenders bake, whisk together hot sauce, melted butter, and garlic powder in a bowl to make the buffalo sauce. In a separate bowl, mix all ranch dip ingredients until smooth. Chill until ready to serve.

Coat and serve

Once chicken tenders are cooked, toss them in the buffalo sauce until evenly coated. Serve buffalo ranch chicken tenders with celery sticks and the homemade ranch dip.

For the crispiest chicken tenders, be sure not to overcrowd the pan when frying. Working in batches ensures each piece gets properly browned. Pat the chicken dry before dipping in the egg mixture for better coating adhesion. If the almond flour mixture becomes too clumpy while coating, prepare a fresh batch or divide it from the start to maintain a clean coating process. When tossing the cooked tenders in buffalo sauce, use a large bowl with a lid to shake gently for even coating without breaking the crispy exterior.

Transform this recipe by adjusting the heat level to suit your preference—use mild hot sauce and skip the extra spice for a gentler version, or add cayenne pepper for more kick. For a dairy-free option, substitute the Parmesan with nutritional yeast and use a dairy-free butter alternative in the buffalo sauce. If almond flour isn't your preference, crushed pork rinds make an excellent zero-carb alternative that adds extra crispiness. For a quick version when time is limited, skip the pan-frying step and bake directly at 425°F for 15-18 minutes, though the coating won't be quite as crispy.

Present these buffalo chicken tenders in a variety of appealing ways to keep meals exciting. For a complete dinner, serve them alongside a simple green salad dressed with olive oil and lemon juice. Create a keto-friendly buffalo chicken wrap using large lettuce leaves or low-carb tortillas. For entertaining, arrange the tenders on a platter with different dipping sauces—ranch, blue cheese, and avocado cream—alongside the traditional celery sticks. Add cucumber slices, bell pepper strips, or jicama sticks for extra crunch and color on your serving platter.

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Whether you're sticking to a keto lifestyle or simply looking for a healthier way to enjoy classic comfort food, these Buffalo Ranch Chicken Tenders deliver on both flavor and nutrition. The combination of protein-rich chicken, healthy fats from the almond flour coating, and the probiotic benefits of the ranch dip makes this more than just a delicious meal—it's fuel that satisfies. So the next time you're craving that buffalo chicken experience, skip the carb-heavy takeout and whip up this homemade version that tastes even better than the original.

Recipe FAQs

→ What makes almond flour suitable for coating chicken?

Almond flour provides a low-carb, gluten-free alternative to traditional breading, adding a nutty flavor and crispy texture when fried or baked.

→ How can I adjust the spice level in the buffalo sauce?

To increase heat, add cayenne pepper or use a hotter hot sauce; to reduce spice, use milder hot sauce or less sauce overall.

→ Is there a dairy-free option for the ranch dip?

Yes, use dairy-free mayonnaise and substitute sour cream with coconut yogurt or a plant-based alternative for a creamy, dairy-free dip.

→ Can chicken tenders be baked instead of fried?

Yes, frying helps set the coating, but tenders can be baked entirely for a lighter option, though texture may vary slightly.

→ What is the best way to keep celery sticks crisp?

Store celery sticks in cold water in the refrigerator before serving to maintain crunch and freshness.