Crispy Keto fried chicken tenders coated with a zesty Buffalo wing sauce, and dipped in homemade blue cheese dressing makes the perfect low carb appetizer.
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These low carb Buffalo wings are boneless, crunchy and dripping in Homemade Buffalo Wing Sauce that pairs beautifully with homemade Blue Cheese Dressing!
They're so easy to make and the "breading" has an ingredient that you might not expect... pork rinds! But trust me, you'll never know it.
Buffalo wings have been a family favorite for many years, but sometimes, you just don't want to fool with the bones in wings. This Buffalo Chicken Tenders recipe is the BEST combination of both Keto fried chicken tenders and Buffalo wings.
I make Keto Buffalo chicken for dinner, but you can make a few batches and serve them at your next party or game night. They're an excellent easy low carb and gluten free appetizer to make!
What's in Keto Buffalo Chicken Tenders
- Chicken tenders
- Almond flour
- Pork rinds (plain)
- Parmesan cheese
- Smoked Paprika
- Buffalo Wing Sauce
- Eggs
- Salt and pepper
- Optional: Blue Cheese Dressing and celery sticks
*Exact measurements are listed in the recipe card below.
How to Make Keto Buffalo Chicken Tenders
Mix the pork rinds, parmesan cheese, smoked paprika, salt and the almond flour in a food processor and grind to a fine powder.
Set up a breading station with your chicken, beaten eggs and breading mixture.
Dip each chicken tender in egg to coat well. The egg will act as a binder to hold on the breading.
Take the tenders from the egg, shake gently and place into the breading. Don't press the breading into the tender, just gently coat each one.
Heat your light olive oil in a skillet, then cook the tenders 4-6 minutes on each side or until they reach an internal temperature of at least 165F. You will need to do this in batches as to not overcrowd your skillet.
When the tenders are done, remove them from the oil and place them on paper towels to drain for a few minutes while you continue frying the remaining tenders.
While still hot, put the tenders, you have allowed to drain, into the Buffalo wing sauce that you have placed in a bowl. Coat the fried tenders well in the sauce.
What are Buffalo chicken strips without a dipping sauce? Serve them with homemade Blue Cheese Dressing and celery sticks on the side.
Many people refer to Buffalo chicken strips as boneless Buffalo wings. Despite the name, boneless wings are actually portions cut from chicken breasts and most often the tenderloin section.
Regardless if you call them boneless wings, strips or tenders, this recipe is a delicious way to get that same awesome flavor of traditional Buffalo chicken wings.
Are There Carbs in Buffalo Chicken Tenders?
This Keto Buffalo chicken recipe only has 3 net carbs per 5 ounce serving. The carbs come primarily from the almond flour as there are little to no carbs in the Buffalo wing sauce.
Can You Eat Buffalo Chicken on Keto?
I can't speak for all low carb Buffalo chicken recipes but, this recipe you certainly can! When eating Buffalo chicken wings out at a restaurant, you will need to ask a lot of questions. Many restaurants use sugar, corn starch and even flour to coat their chicken.
It is also well known that many places fry their chicken in canola oil or peanut oil. Those oils have been linked to inflammation. So, be sure and ask these questions to ensure they're okay for your Keto or low carb diet.
Where Did Buffalo Wings Originate?
Even though I can't imagine a time before Buffalo wings, they were actually invented at a restaurant in Buffalo, New York on March 4, 1964.
Before then, wings were seldom eaten. They were considered one the most undesirable parts of the chicken and were usually thrown out or used mostly for chicken stock. When the owner of this restaurant received a package of chicken wings by mistake, she decided to try out fried wings and a spicy sauce creation that was later named Buffalo sauce. And as they say, the rest is history!
More Keto and Low Carb Buffalo Recipes
- Buffalo Chicken Casserole
- Air Fryer Buffalo Wings
- Buffalo Deviled Eggs
- Buffalo Cauliflower "Mac" and Cheese
- Buffalo Cheese Sauce & Dip
- Buffalo Cole Slaw
- Buffalo Chicken Dip
More Keto and Low Carb Chicken Recipes
- Chicken Parmesan
- Creamy Tuscan Chicken
- Chicken Francese
- Creamy Poblano Chicken
- Spinach Artichoke Chicken Casserole
- Chicken Marsala
Shop my favorite products on Amazon and check out my Keto Pantry List!
Keto Buffalo Chicken Tenders (Gluten Free)
INGREDIENTS
- 2 pounds chicken tenders
- ½ cup almond flour
- ½ cup crushed pork rinds (plain)
- ½ cup grated parmesan cheese
- ¼ cup buffalo wing sauce
- 2 whole eggs, beaten
- ½ teaspoon smoked paprika
- Pinch of salt
INSTRUCTIONS
- To make the breading, mix the pork rinds, parmesan cheese, smoked paprika, salt and the almond flour together in a food processor and grind it to a fine powder. Set up a breading station with your chicken, beaten eggs and breading mixture.
- Dip the chicken tenders in the egg, then in the breading and sauté in light olive oil in a large skillet for about 4-6 minutes on each side or until they reach an internal temperature of at least 165F.
- Allow to drain on paper towels, while you finish frying the remaining tenders.
- Add the wing sauce to a bowl and dip the cooked chicken tenders in the sauce to coat them. Serve with homemade blue cheese dressing and celery sticks on the side.
*Nutritional data is provided as a courtesy and is accurate to the best of my knowledge. You can verify it using the nutrition calculator of your choice. All data is based on net carbs, without sugar alcohol- Swerve, Erythritol, Allulose, or Monk Fruit.
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*Originally published on April 13, 2018, updated on February 25, 2020 with new photos and helpful tips.
Cookie Monster
I love this recipe! These Buffalo Tenders are delicious, tender and full of flavor. Thanks for sharing.
Keto Cooking Christian
That's wonderful, so glad to hear you enjoyed them!
Lindsay
We made these and all the breading feel off. What would you recommend to keep from doing that?
Keto Cooking Christian
Hi Lindsay,
I'm so sorry to hear that! I'm not sure why that would have happened, honestly. I've made these many times and never had that happen before. The only thing I can imagine is if the temperature of the oil was too low.