Keto Buffalo Chicken Tenders (Printable)

Spicy buffalo-coated chicken tenders paired with a creamy dip and fresh celery sticks, ideal low-carb choice.

# What You Need:

→ Chicken Tenders

01 - 1 lb chicken tenders
02 - 1 large egg
03 - 2 tablespoons heavy cream
04 - 1 cup almond flour
05 - 1/2 cup grated Parmesan cheese
06 - 1 teaspoon garlic powder
07 - 1 teaspoon onion powder
08 - 1/2 teaspoon smoked paprika
09 - 1/2 teaspoon salt
10 - 1/4 teaspoon black pepper
11 - 2 tablespoons olive oil or avocado oil for frying

→ Buffalo Sauce

12 - 1/3 cup hot sauce such as Franks RedHot
13 - 3 tablespoons unsalted butter melted
14 - 1/2 teaspoon garlic powder

→ Ranch Dip

15 - 1/2 cup mayonnaise
16 - 1/4 cup sour cream
17 - 2 tablespoons fresh chives finely chopped
18 - 2 tablespoons fresh parsley finely chopped
19 - 1 tablespoon fresh dill finely chopped
20 - 1 teaspoon garlic powder
21 - 1 teaspoon onion powder
22 - 1 tablespoon lemon juice
23 - Salt and pepper to taste

→ Sides

24 - 4 large celery stalks cut into sticks

# How-To:

01 - Preheat oven to 400°F and line a baking sheet with parchment paper. Whisk together egg and heavy cream in a shallow bowl. In a separate bowl, combine almond flour, Parmesan cheese, garlic powder, onion powder, smoked paprika, salt, and black pepper.
02 - Dip each chicken tender into the egg mixture, then coat thoroughly in the almond flour mixture. Place coated tenders on a plate.
03 - Heat olive oil in a large skillet over medium heat. Fry chicken tenders in batches for 2 to 3 minutes per side until golden brown. Transfer to prepared baking sheet.
04 - Bake tenders for 10 to 12 minutes until cooked through.
05 - While tenders bake, whisk together hot sauce, melted butter, and garlic powder in a bowl until well combined.
06 - Mix mayonnaise, sour cream, chives, parsley, dill, garlic powder, onion powder, and lemon juice until smooth. Season with salt and pepper to taste. Refrigerate until ready to serve.
07 - Once chicken tenders are cooked, transfer to a bowl and toss with buffalo sauce until evenly coated.
08 - Arrange buffalo chicken tenders on a serving platter with celery sticks and ranch dip on the side.

# Expert Advice:

01 -
  • The coating stays crispy: Unlike breaded versions that get soggy, almond flour and Parmesan create a satisfying crunch that holds up even after tossing in sauce.
  • Homemade ranch tastes nothing like the packet version: Fresh herbs and real ingredients make this taste like something you'd get at a real restaurant, and it takes three minutes.
  • It fits any diet goal: Genuinely low-carb, high-protein, and feels like you're cheating when you're really not.
02 -
  • Don't skip the pan-fry step: I tried baking them entirely once to save time, and they came out pale and soft; the skillet creates the browning and crust that makes these special.
  • Room-temperature chicken tenders cook more evenly: I learned this after pulling apart an undercooked center while the outside was already golden—take them out of the fridge 10 minutes early.
03 -
  • Use a meat thermometer: At 165°F internal temperature, your chicken is perfectly cooked—no guessing, no overcooked centers.
  • Toast your almond flour lightly in a dry skillet before mixing: This deepens the flavor and guarantees even browning; I discovered this accidentally and it changed the taste entirely.
Go Back