Keto Buffalo Ranch Chicken Tenders

Imagine biting into a perfectly crispy chicken tender that's coated in a flavorful low-carb breading, then drenched in spicy buffalo sauce and cooled with creamy homemade ranch. These Keto Buffalo Ranch Chicken Tenders deliver that perfect balance of heat and cool, crunch and tenderness that makes buffalo chicken so irresistible, but without the carbs that would normally kick you out of ketosis.

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This recipe transforms the classic sports bar favorite into a keto-friendly meal that doesn't sacrifice an ounce of flavor. The almond flour and Parmesan coating creates a satisfying crunch that stands up beautifully to the tangy buffalo sauce. Paired with cool, crisp celery sticks and a herb-packed ranch dip, it's the perfect balance of textures and flavors that will satisfy even the most intense comfort food cravings.

• Chicken Tenders: 1 lb (450 g) chicken tenders, 1 large egg, 2 tbsp heavy cream, 1 cup (100 g) almond flour, 1/2 cup (50 g) grated Parmesan cheese, 1 tsp garlic powder, 1 tsp onion powder, 1/2 tsp smoked paprika, 1/2 tsp salt, 1/4 tsp black pepper, 2 tbsp olive oil or avocado oil (for frying)
• Buffalo Sauce: 1/3 cup (80 ml) hot sauce (e.g., Franks RedHot), 3 tbsp unsalted butter, melted, 1/2 tsp garlic powder
• Ranch Dip: 1/2 cup (120 ml) mayonnaise, 1/4 cup (60 ml) sour cream, 2 tbsp fresh chives, finely chopped, 2 tbsp fresh parsley, finely chopped, 1 tbsp fresh dill, finely chopped, 1 tsp garlic powder, 1 tsp onion powder, 1 tbsp lemon juice, Salt and pepper, to taste
• Sides: 4 large celery stalks, cut into sticks

1. Prepare the oven and baking sheet

Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.

2. Create the egg wash

In a shallow bowl, whisk together the egg and heavy cream until well combined.

3. Make the keto breading mixture

In another bowl, combine almond flour, Parmesan cheese, garlic powder, onion powder, smoked paprika, salt, and black pepper.

4. Bread the chicken tenders

Dip each chicken tender first into the egg mixture, then coat thoroughly in the almond flour mixture. Place on a plate.

5. Pan-fry for crispiness

Heat olive oil in a large skillet over medium heat. Fry chicken tenders in batches for 2–3 minutes per side until golden brown. Transfer to prepared baking sheet.

6. Finish cooking in the oven

Bake tenders in the oven for an additional 10–12 minutes, or until cooked through.

7. Prepare the buffalo sauce

While tenders bake, whisk together hot sauce, melted butter, and garlic powder in a bowl to make the buffalo sauce.

8. Mix the ranch dip

In a separate bowl, mix all ranch dip ingredients until smooth. Chill until ready to serve.

9. Coat with buffalo sauce

Once chicken tenders are cooked, toss them in the buffalo sauce until evenly coated.

10. Serve

Serve buffalo ranch chicken tenders with celery sticks and the homemade ranch dip.

For the crispiest coating, make sure your skillet is properly heated before adding the chicken tenders. You should hear a sizzle when they hit the pan. Don't overcrowd the pan—cook in batches if needed to ensure even browning. Letting the chicken rest for 5 minutes after coating but before frying helps the breading adhere better during cooking. If you're watching sodium intake, you can reduce the salt in the breading mixture and opt for unsalted butter in the buffalo sauce.

This versatile recipe can be adapted in several ways while keeping it keto-friendly. For a spicier version, add 1/4 teaspoon of cayenne pepper to both the breading and the buffalo sauce. If you prefer a milder flavor, use a 50/50 mix of hot sauce and melted butter for the buffalo sauce. For a dairy-free option, substitute nutritional yeast for the Parmesan cheese and use a plant-based butter alternative. You can also use chicken breast cut into strips instead of tenders, or try with chicken thighs for a juicier result.

These keto buffalo chicken tenders make an excellent main dish served alongside a simple green salad dressed with olive oil and vinegar. For a complete game day spread, pair them with other keto-friendly appetizers like stuffed mushrooms or guacamole with veggie sticks. The tenders also work well in a buffalo chicken bowl—serve them over cauliflower rice with avocado, extra ranch dressing, and a sprinkle of blue cheese. For a fresh contrast, cucumber slices make a great additional dipper for the ranch sauce.

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These Keto Buffalo Ranch Chicken Tenders prove that following a low-carb lifestyle doesn't mean giving up the foods you love. By reimagining this classic comfort food with keto-friendly ingredients, you get all the flavor and satisfaction without the carb overload. Whether you're hosting a game day gathering or just need a family-pleasing dinner option that fits your nutritional goals, these tenders deliver a perfect balance of spicy, creamy, and crunchy that will have everyone reaching for seconds.

Recipe FAQs

→ Can I bake these chicken tenders instead of frying?

Yes, you can skip the pan-frying step and bake the coated tenders at 400°F for 20-25 minutes, flipping halfway through. The texture will be slightly less crispy but still delicious.

→ What hot sauce works best for the buffalo coating?

Frank's RedHot is the classic choice for authentic buffalo flavor, but any cayenne-based hot sauce works well. Adjust the amount based on your spice preference.

→ How long does the ranch dip stay fresh?

The homemade ranch dip will stay fresh in an airtight container in the refrigerator for up to 5 days. The flavors actually develop and improve after a day or two.

→ Can I use chicken breasts instead of tenders?

Absolutely. Slice chicken breasts into even strips about 1 inch wide to create your own tenders. Pound them slightly to ensure even cooking.

→ Is this dish freezer-friendly?

You can freeze the uncooked, coated tenders for up to 3 months. Thaw overnight in the refrigerator before cooking. Already cooked tenders can be frozen but may lose some crispiness.

→ What other low-carb vegetables pair well?

Cucumber slices, bell pepper strips, carrot sticks (in moderation), or cauliflower florets all make excellent dippers alongside the celery sticks.