Craving the crunch and heat of your favorite appetizer but looking for a lighter, high-protein alternative? These healthy Buffalo chicken tenders deliver big flavor without the deep fryer. Marinated in tangy low-fat buttermilk and coated in whole wheat breadcrumbs, they bake (or air fry) to crispy perfection.
At just 189 calories and packing 34g of protein per serving, they’re a fantastic, diabetic-friendly option for a hearty dinner or game day snack.
For more protein-packed ideas, check out all of our high protein recipes!
These buffalo chicken tenders swap the traditional deep-frying method for baking or air-frying, significantly reducing the added fat. By using lean chicken breasts and whole wheat breadcrumbs, this recipe keeps the calorie count low while maximizing protein and satisfying crunch.
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Yes! The air fryer is perfect for this recipe. Cook at 380°F for 10-12 minutes, flipping halfway through, until they reach an internal temperature of 165°F.
For a low-carb, no-breading version, skip the flour and breadcrumbs. Simply marinate the chicken in the buttermilk and hot sauce, cook until done, and toss with a little extra buffalo sauce.
Homemade baked tenders like this recipe allow you to control the ingredients, keeping sodium and fat much lower than most store-bought frozen varieties.
Absolutely. Freeze the cooked and cooled tenders on a baking sheet, then transfer to a freezer bag. Reheat them directly from frozen in the oven or air fryer for the best texture.
If you loved the satisfying crunch and lean nutrition of our baked buffalo chicken tenders, keep your healthy eating goals on track with these other delicious, high-protein chicken dinners.
If making our buffalo chicken tenders in the air fryer has you craving more crispy, low-calorie meals without the deep-fried guilt, try these other flavorful and healthy air fryer ideas.
Recipe yields 6 servings
Preheat oven to 400°. Place a wire rack on a rimmed baking sheet.
In a small bowl, whisk together hot sauce and buttermilk until combined. In a large, shallow dish, arrange chicken tenders in one layer. Top with hot sauce mixture and toss to coat chicken evenly. Cover and marinate in the refrigerator for 30 minutes.
In a shallow dish, whisk egg whites until frothy. In another shallow bowl, combine flour, bread crumbs, paprika, cayenne and black pepper.
Dip chicken tenders in egg whites, then roll in bread crumb mixture to coat evenly, shaking off the excess. Arrange coated chicken tenders on wire rack on baking sheet. Lightly spray with oil cooking spray.
Bake for approximately 15 minutes, turning halfway through cooking, or until juices run clear.
Serve chicken tenders with blue cheese dressing and celery sticks, if desired.
Air Fryer: Preheat your air fryer to 380°F. Lightly spray the basket with cooking spray. Arrange the coated chicken tenders in a single layer (work in batches if necessary) and lightly spray the tops of the chicken. Air fry for 10-12 minutes, flipping halfway through, until crispy, golden brown, and cooked through to an internal temperature of 165°F.
If you don't have low-fat buttermilk, make your own by adding 1/2 tablespoon of lemon juice or white vinegar to a 1/2 cup of regular low-fat milk. Let it sit for 5 minutes before using.
For a lower-carb option, swap the whole wheat breadcrumbs for crushed almond flour or a mix of almond flour and crushed pork rinds (keep in mind this alters the fat and calorie profile). You can also use panko for extra crunch.
Substitute the whole wheat flour with a 1:1 gluten-free baking flour and use gluten-free breadcrumbs.
These breaded chicken tenders are destined to be enjoyed over and over again, but we also have plenty of other ways to enjoy chicken, from marinated chicken to spicy chicken recipes. Need more heart healthy recipe ideas to serve at the next big game? Here are 7 Tailgating Food Ideas to Take Gameday to the Next Level.