Buffalo chicken tenders!! Need I say more?!
Buffalo chicken is one of my favorite foods (as you can see from the slew of buffalo chicken recipes). I grew up eating chicken wings with my dad and it brings back such good memories. I also ate a lot of chicken tenders growing up. So this recipe is marrying some of my childhood favorites together.
These baked buffalo chicken tenders are based on my pistachio coconut chicken tenders which are one of my favorite older recipes. I changed up the recipe a little – added some spices to kick up the heat, mixed the egg wash with some hot sauce, and changed out the nuts to have a more neutral flavor.
They are double-breaded and baked, making them a healthy option as opposed to the typical ones you find at restaurants. Make them for a fun weeknight dinner, for meal prep over the weekend to have on hand during the week, or for a gameday party/tailgate for some Sunday football action!
Why we love these buffalo chicken tenders
- made from 10 wholesome ingredients – the breading is a coconut and cashew mixture that acts as the “breadcrumbs” and crisps up perfectly (no flour needed).
- ready in about 35 minutes – once you get your assembly line set up, it is smooth sailing and they come together quickly
- baked and not fried for a healthy alternative
- great for the whole family and picky eaters – you can adjust the spice level as needed
- low-carb, gluten-free, paleo, and Whole30, although no one would know if you didn’t tell them!
Ingredients
- chicken tenderloins
- coconut flour – for the first round of breading
- eggs
- hot sauce – Franks Red Hot is my favorite for buffalo flavor
- cashews – ground up and used as the second round of the breading
- shredded coconut – mixed with the cashews and adds a touch of sweetness
- chili powder
- paprika
- cayenne pepper
- salt and pepper
How to make baked buffalo chicken tenders
- Preheat the oven to 350 degrees Fahrenheit. Line a baking sheet with parchment paper. Place a wire rack on top of the parchment paper and spray with cooking spray/oil (necessary to help them not stick) to help with even airflow.
- Make the breading. Add the cashews to a high-powered blender, Vitamix, or food processor. Pulse until nuts are coarsely ground but a little texture remains, about 30 seconds. You don’t want a fine flour, but still want some texture to the mixture – most will be ground, but you want some texture with small pieces of nuts in there. This will add crunch to your breading.
- Set up an assembly line. In a medium shallow bowl, mix together the ground cashews, shredded coconut, chili powder, paprika, cayenne, and salt and pepper. Place the coconut flour in a separate shallow bowl or plate. Mix together the whisked eggs and hot sauce in a shallow bowl.
- Bread the chicken. Dip chicken in the coconut flour and roll around to fully coat. Then dip it in the egg mixture, fully coating. Last, roll in the cashew mixture, fully coating. Place on the baking sheet. Repeat with remaining chicken.
- Bake. Bake for 20-25 minutes until golden brown and cooked through.
- Enjoy! Serve with dip and sides of your choice.
Can I make buffalo chicken tenders in the air fryer?
To cook chicken tenders in your air fryer basket, spray the bottom with some oil and place on a single layer spreading out evenly. Set to 375 degrees and cook for 15-18 minutes until cooked through. You will probably have to do them in a few batches depending on how big your air fryer is.
What to eat with buffalo chicken strips?
What are chicken tenders without French fries?! Kidding, but not really. Here are a few options for what you can serve with them:
- carrots and celery
- dip – blue cheese dressing or more buffalo sauce is my favorite way to go, but ranch dressing is also a great option.
- french fries – a match made in heaven!
- use them on top of a salad as the protein source
- with some roasted veggies or broccoli salad
- inside a wrap or sandwich
Storage and reheating
- refrigerator – first, let the tenders cool completely. Add to a sealable airtight container and store in the fridge for up to 4 days
- freezer – let cool completely and place chicken tenders on a large plate or baking sheet. Place in the freezer and let freeze for 2 hours or until hardened. This will help ensure they freeze individually and won’t stick together. Transfer to a large bag (we love these reusable silicone bags) and freeze for up to 3 months. Defrost by placing them in the refrigerator and then warming up the microwave or oven.
Substitutions
This recipe is pretty straightforward and can be changed up to your liking. Here are a few suggestions I have:
- chicken – if you can’t find chicken tenders, you can also use boneless skinless chicken breast that you just cut into strips. I’ve done this plenty of times in the past and it works the same.
- cashews – I like using cashews since they are pretty neutral in flavor, but you can substitute any nuts you have on hand. Macadamia nuts would be delicious as they have a buttery flavor.
- shredded coconut – if you can’t have coconut or don’t like it, you can try to skip it and just double the nuts. I haven’t tried it, but it should work. The flavor will be totally different though.
- flour – coconut flour is absorbent and I like using it as the first breading, but you can substitute almond flour or all purpose flour as well.
- spices – you can omit the cayenne if you don’t want them too spicy. You can also add more spices like garlic powder and onion powder for a little more flavor.
More healthy buffalo chicken recipes
- air fryer buffalo wings
- buffalo chicken casserole
- creamy buffalo chicken soup
- buffalo chicken pasta salad
- buffalo chicken fries
- air fryer boneless buffalo wings
If you love quick and easy meals and want to learn how to build a balanced meal, check out our FREE How to Build a Balanced Plate Guide!
Buffalo Chicken Tenders
Healthy buffalo chicken tenders breaded in coconut flour, egg wash, and then a mixture of ground cashews, shredded coconut, and spices and baked in the oven until crispy. Made with just 10 ingredients and take only 35 minutes to make – perfect for an easy weeknight dinner or football watching. Gluten-free, low-carb, paleo, and Whole30 approved.
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ingredients
- 1 1/2 pounds chicken tenders
- 1/4 cup coconut flour
- 2 large eggs, whisked
- 2 tablespoons hot sauce*
- 3/4 cup raw cashews
- 1/3 cup shredded coconut
- 2 teaspoons chili powder
- 1 teaspoon paprika
- 1/2-1 teaspoon cayenne pepper*
- salt and pepper, to taste
- optional for serving: carrots, celery, blue cheese, ranch, hot sauce…
instructions
- Preheat the oven to 350 degrees Fahrenheit. Line a baking sheet with parchment paper. Place a wire rack on top of the parchment paper and spray with cooking spray/oil (necessary to help them not stick) to help with even airflow.
- Make the breading. Add the cashews to a high-powered blender, Vitamix, or food processor. Pulse until nuts are coarsely ground, but a little texture remains, about 30 seconds. You don’t want a fine flour, but still want some texture to the mixture – most will be ground, but you want some texture with small pieces of nuts in there. This will add crunch to your breading.
- Set up an assembly line. In a medium shallow bowl, mix together the ground cashews, shredded coconut, chili powder, paprika, cayenne, and salt and pepper. Place the coconut flour in a separate shallow bowl or plate. Mix together the whisked eggs and hot sauce in a shallow bowl.
- Bread the chicken. Dip chicken in the coconut flour and roll around to fully coat. Then dip it in the egg mixture, fully coating. Last, roll in the cashew mixture, fully coating. Place on the baking sheet. Repeat with remaining chicken.
- Bake. Bake for 20-25 minutes until golden brown and cooked through.
- Enjoy! Serve with dip and sides of your choice.
video
notes
*hot sauce and spices can be adjusted down if you want them to be less spicy.
nutrition
Nutrition Facts
Buffalo Chicken Tenders
Amount Per Serving (1 serving (1/6 of recipe))
Calories 305
Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 5.4g34%
Polyunsaturated Fat 2.2g
Monounsaturated Fat 5.5g
Cholesterol 145mg48%
Sodium 254mg11%
Potassium 670mg19%
Carbohydrates 10g3%
Fiber 3g13%
Sugar 3g3%
Protein 32g64%
Vitamin A 61IU1%
Vitamin C 3mg4%
Calcium 27mg3%
Iron 2.5mg14%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?If you make this recipe or anything from Eat the Gains, leave a comment and rating to let people know how you liked it! Also, make sure to post it and tag me so I can see all of your creations!! @eatthegains and #eatthegains on Instagram!
Liz says
These are legit my FAVORITE chicken tenders. They’re so good, and so crispy! Perfect if you’re doing a whole30 or off a round – we make them all the time!
Kelly says
So happy to hear that Liz and glad you enjoyed! Can’t go wrong with buffalo chicken right?! Thanks for trying them!!
Merideth West says
I would choose these over restaurant chicken tenders any day!! So delicious and very easy recipe to follow!
Kelly says
YAY!! That makes me so happy! Thanks for trying them Merideth and glad to hear you liked them 🙂
Candace says
Could you use a different kind of nut? What’s the purpose of the cashews?
Kelly says
Hi Candace! Grinding up the cashews while leaving them a little chunky helps give them a good crust and makes the breading “crunchy” per say. You could sub another nut flour (I think almond would work just fine), I just haven’t tried it. If you try that, let me know how it goes!
Aarika Glawson says
Made these tonight! So easy and absolutely amazing!! Definitely cured my craving and a definite remake!!!
Kelly says
Yay! So glad to hear that Aarika! Thanks for trying them!
Dad says
Want these too
Kelly says
You would love these! I have another buffalo chicken recipe coming this weekend so stay tuned!
Katherine Mott says
Made these for dinner and they were AMAZING! I am like you and love anything spicy! We had a little trouble with the breading falling off while we ate them. Any tips to get the breading to stay on?
Kelly says
Thanks for trying them Katherine! I would make sure you completely cover the chicken all over with the coconut flour, eggs, and then the mixture. The egg is important to make sure all the seasonings stick. You could also ground up the nuts a little more so it’s more fine to help it stick better. I hope that helps some!
Gabrielle Garner says
Made this for dinner last night.. my hubby and I were in love! The texture on the chicken was unreal!! So tasty. We’re participating in the January Whole30 right now, but this recipe will definitely stay in rotation long after!
Kelly says
YAY! Always a bonus when the guys approve. Thanks so much Gabrielle!
Sara Gebbie says
This recipe is delicious! You had me at Buffalo but will totally become a Whole 30 staple in my house .
Kelly says
Buffalo anything is legit my favorite! So glad you enjoyed them, thanks for trying Sara!