Baked keto buffalo chicken tenders bring the game-day crunch without the carb-heavy breading. Chicken breast tenders take an almond flour coating, bake to golden in 30 minutes, then get tossed in a glossy buffalo sauce that clings to every ridge. Crispy, spicy, and 29.3g protein per serving — snack food that can carry dinner.
Get ready to meet your new favorite game-day snack or easy weeknight dinner! These baked buffalo chicken tenders are outrageously crispy, packed with spicy flavor, and secretly low-carb. By swapping traditional breading for almond flour, we’re keeping things keto-friendly without sacrificing that satisfying crunch. Forget the deep fryer—these tenders bake to golden perfection in the oven, making cleanup a breeze. Let’s get cooking!
Ingredients
• 1 lb / 454g chicken breast tenders
• 1 large egg
• 1 tbsp / 15ml heavy whipping cream
• 1 cup / 112g almond flour
• 6 oz / 170g buffalo sauce
• Salt to taste
• Freshly ground black pepper to taste
Instructions
1. Directions
2. Prep Your Station: Preheat your oven to 350°F / 175°C and lightly grease a baking sheet. In a shallow bowl, whisk together the egg and heavy cream. In a separate bowl or a large zip-top bag, combine the almond flour with a generous pinch of salt and pepper.
3. Coat the Chicken: Season the chicken tenders with salt and pepper. Dip each tender first into the egg mixture, letting any excess drip off, then press it firmly into the almond flour mixture, ensuring it’s completely coated on all sides.
4. Bake to Perfection: Arrange the coated tenders in a single layer on your prepared baking sheet, making sure they aren’t touching. Bake for 30 minutes, or until the coating is golden brown and the chicken is cooked through to an internal temperature of 165°F / 74°C.
5. Sauce and Serve: Allow the tenders to cool for a minute. Place the baked tenders in a large bowl, pour the buffalo sauce over them, and gently toss until every piece is evenly coated. Transfer to a plate and enjoy immediately!
Nutritional Information
• Nutrition Facts (per serving)
• Calories: 285
• Fat: 14.7g
• Protein: 29.3g
Pro Tips
• For an extra crispy crust, lightly spray the coated tenders with avocado or olive oil spray before baking.
• Ensure chicken is cooked perfectly by using an instant-read thermometer; it should register 165°F / 74°C.
• Don’t overcrowd the baking sheet. Giving the tenders space allows air to circulate, which helps them get crispy instead of steaming.
• Serve with a side of blue cheese or ranch dressing and crisp celery sticks for the classic buffalo experience.
FAQ
Q: Are these buffalo chicken tenders keto-friendly
A: Yes, this recipe is specifically designed to be keto-friendly and low-carb. It uses almond flour instead of traditional breading to keep the carbohydrate count low while still achieving a satisfying crunch.
Q: How do I get these baked chicken tenders extra crispy
A: For the crispiest results, ensure the tenders have space on the baking sheet and aren’t overcrowded. This allows hot air to circulate properly. You can also lightly spray the coated tenders with olive or avocado oil spray before baking, as mentioned in the pro tips.
Q: How do I know when the chicken is fully cooked
A: The most reliable way to check for doneness is with an instant-read thermometer. The chicken is cooked through when its internal temperature reaches 165°F / 74°C. The almond flour coating should also be golden brown.
Q: Can I use regular flour instead of almond flour
A: This recipe is specifically developed with almond flour to be low-carb and keto-friendly. Using regular flour will work for breading, but it will significantly increase the carbohydrate count and the tenders will no longer be considered keto.
Pro Tips
- Press the almond flour mixture firmly onto each egg-dipped tender so the coating adheres and browns into an even crust instead of flaking off in the oven.
- Give the tenders real space on the baking sheet — crowding traps steam and turns the crust soft, while air circulation is what keeps them crispy.
- Lightly spray the coated tenders with avocado or olive oil spray before baking for an extra-crisp, deep-golden crust straight out of the oven.
- Toss the tenders in the buffalo sauce only after they cool for a minute — saucing hot-from-the-oven tenders right away makes the crust soggy within seconds.
- Check doneness with an instant-read thermometer at 165°F / 74°C; the 30-minute bake varies with tender thickness, and juicy chicken is the whole point.
Frequently Asked Questions
Can I make these buffalo tenders ahead of time?
Bake the coated tenders ahead and refrigerate for up to 3 days, then re-crisp in a hot oven before tossing in the buffalo sauce. Sauce them just before serving so the coating stays crunchy.
Can I use an air fryer instead of the oven?
Yes — the almond flour crust air-fries beautifully at around 375°F / 190°C with a light oil spray, and you will want to shake the basket halfway. Just hit 165°F inside before saucing.
Are these tenders keto-friendly?
Yes — the breading is almond flour, and one serving lands at 5.2g carbs with 29.3g protein and 14.7g fat. Check that your buffalo sauce has no added sugar to keep it clean.
What dips go well with them on keto?
Ranch or blue cheese dressing are the classic buffalo pairings and both are naturally low-carb. Celery sticks on the side make it a full game-day spread.
Recipe card below.
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Baked Keto Buffalo Chicken Tenders
Ingredients
Method
- Directions
- Prep Your Station: Preheat your oven to 350°F / 175°C and lightly grease a baking sheet.
- In a shallow bowl, whisk together the egg and heavy cream.
- In a separate bowl or a large zip-top bag, combine the almond flour with a generous pinch of salt and pepper.
- Coat the Chicken: Season the chicken tenders with salt and pepper.
- Dip each tender first into the egg mixture, letting any excess drip off, then press it firmly into the almond flour mixture, ensuring it's completely coated on all sides.
- Bake to Perfection: Arrange the coated tenders in a single layer on your prepared baking sheet, making sure they aren't touching.
- Bake for 30 minutes, or until the coating is golden brown and the chicken is cooked through to an internal temperature of 165°F / 74°C.
- Sauce and Serve: Allow the tenders to cool for a minute.
- Place the baked tenders in a large bowl, pour the buffalo sauce over them, and gently toss until every piece is evenly coated.
- Transfer to a plate and enjoy immediately!
- Don't overcrowd the baking sheet. Giving the tenders space allows air to circulate, which helps them get crispy instead of steaming.
