Keto Buffalo Chicken Tenders

My sister called mid-afternoon last summer asking if I could throw together something for her game night—something that wouldn't derail her keto streak but would still feel indulgent. I had chicken tenders thawing and a bottle of hot sauce staring at me from the pantry, so I improvised. What came out of that skillet was crispy, tangy, and so ridiculously good that her friends spent half the evening asking for the recipe instead of paying attention to the actual games.

There's something about standing at the stove with hot oil popping and the smell of garlic and paprika filling your kitchen that makes you feel like you're actually cooking, not just following orders. I remember plating these for my partner after a long week, watching them close their eyes on the first bite like they'd transported somewhere better. That's when you know you've nailed it.

Ingredients

• Chicken tenders: Use fresh or thawed chicken—frozen straight into the pan will steam instead of sear, and trust me, you want that golden crust.
• Almond flour: This is your gluten-free hero; it crisps up beautifully and stays tender inside without the graininess of some substitutes.
• Parmesan cheese: Freshly grated makes a difference in the coating—pre-grated cheese often has cellulose that prevents browning.
• Heavy cream: Mixed with the egg, it creates a richer batter that helps the coating adhere better than egg alone.
• Hot sauce: Frank's RedHot is tangy without being searingly hot, but swap in your favorite if you like things wilder.
• Fresh herbs for ranch: The dill, chives, and parsley are non-negotiable—they're what separates this from bottled ranch forever.
• Celery sticks: Cut them thicker than you think you need; thin sticks get limp too quickly and lose their crisp appeal.

Instructions

Set up your coating station:

Line up three shallow bowls—egg mixture, almond flour blend, and a plate for the coated tenders. This assembly line approach keeps things clean and moves fast, which matters when you're working with raw chicken.

Bread those tenders:

Dip each tender in egg, let the excess drip off for a second, then roll it through the almond flour mix like you're tucking it into a cozy blanket. Don't shake off excess; you want a generous coat that'll get golden and crispy.

Pan-fry with intention:

Get your oil shimmering over medium heat—it should be hot enough that a breadcrumb sizzles immediately. Work in batches so the skillet doesn't overcrowd and steam your chicken instead of searing it.

The golden turn:

After 2 to 3 minutes per side, you're looking for a mahogany-brown color with some darker speckles. This is where the flavor lives, so don't rush it or turn down the heat.

Finish in the oven:

The bake ensures the inside is cooked through without overdrying the outside, which is the real secret to tender chicken.

Buffalo sauce assembly:

While tenders bake, melt butter and whisk it with hot sauce and garlic powder—the emulsion is what makes it coat evenly instead of sliding off.

Ranch that tastes homemade:

Mix mayo, sour cream, all those fresh herbs, and seasonings, then taste and adjust. The lemon juice brightens everything and keeps it from tasting heavy.

The toss and serve:

Coat the hot chicken in buffalo sauce while it's still warm so everything sticks. Serve immediately with cold celery sticks and that ranch dip waiting alongside.

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One of my favorite small moments was watching my nephew, who's usually suspicious of anything 'healthy,' reach for his third tender without being asked. He asked if buffalo was a vegetable. That's when I knew this recipe had succeeded on every level that matters.

Why Almond Flour Works Better Than You'd Think

For years I avoided almond flour because it seemed finicky and expensive compared to regular breadcrumbs. But once you realize it browns faster, stays crispier longer, and actually tastes good (not like cardboard trying to remember what flavor is), you stop seeing it as a substitute and start seeing it as an upgrade. The fat content in almond flour is what makes it brown so beautifully and stay crunchy even when it's sitting in sauce.

Making Ranch from Scratch Changes Everything

Bottled ranch is fine when you're in a pinch, but there's a moment—usually while you're whisking fresh dill into homemade ranch—where you realize how much dried herbs and weird stabilizers have been hiding in the bottled stuff your whole life. Fresh herbs bloom in the cold cream and mayo, getting brighter and more alive as they sit. It's one of those small cooking acts that feels fancy but is honestly just chopping and stirring.

The Celery Stick Truth and Other Serving Notes

Cold, crisp celery next to hot, saucy chicken is textural contrast at its best. The slight bitterness of raw celery also cuts through all that buffalo heat and richness, which your palate will thank you for after a few bites. This plate comes together fast but feels complete, which is exactly what you want in an appetizer or casual dinner.

• Cut celery while your oil heats so it's ice-cold and maximally crisp by serving time.
• Make the ranch dip at least an hour ahead if you can—the flavors deepen as they sit together.
• Leftover tenders can be refrigerated and reheated gently in a 300°F oven for about 5 minutes without losing their crunch.

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This dish lives at that sweet spot where eating well and eating well don't have to be different things. Once you've made it once, you'll find yourself reaching for it on weeknights and bringing it to dinners where people are surprised to learn it fits into their life too.

Recipe FAQs

→ What type of flour is used for coating?

Almond flour is used to create a crunchy coating that keeps the dish low-carb and gluten-free.

→ How is the buffalo sauce made?

Buffalo sauce is prepared by mixing hot sauce with melted unsalted butter and garlic powder for a tangy and spicy flavor.

→ Can I bake instead of frying the tenders?

Yes, after frying briefly for color, tenders are baked at 400°F to ensure thorough cooking and a crispy texture.

→ What herbs are included in the ranch dip?

The ranch dip features fresh chives, parsley, and dill blended with mayonnaise, sour cream, garlic, onion powder, and lemon juice.

→ How can I make the dish dairy-free?

Replace Parmesan with nutritional yeast and use a dairy-free alternative for the ranch dip ingredients such as vegan mayonnaise and sour cream substitutes.

→ What sides complement this dish?

Fresh celery sticks provide a crisp, refreshing contrast that pairs perfectly with the spicy and creamy elements.