Keto Buffalo Chicken proves that eating a gluten-free and low carb diet doesn't have to mean sacrifice! Juicy chicken is fried crispy and tossed with a classic sauce you love. I like to make this in the air fryer - it saves money on oil and reduces the greasiness. Feel free to fry them if you like. Either way, you are going to love this irresistible recipe that has just 2 net carbs per serving!
It is always a good time for this Low Carb Buffalo Chicken!
I have always loved all things buffalo. That is evident by these Buffalo Cauliflower Bites, this Buffalo Chicken Pizza, Keto Buffalo Wings, Buffalo Chicken Dip, and this Slow Cooker Buffalo Chicken.
These Crispy Buffalo Chicken Tenders are another tribute to my love. This recipe makes a regular appearance on my dinner table. With an almond flour, a few seasonings, and parmesan cheese crust, it is surprisingly simple to make.
If you have little ones that can't stand the heat, skip the last step of tossing the chicken in the sauce, and you've got homemade chicken tenders that kids love.
Serve this with Keto Roasted Cauliflower, Keto Cauliflower Wings or Low Carb Cauliflower Mash.
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Let's Talk Ingredients
I like using super-fine almond flour for this—it gives the best texture. If yours is a bit coarse, just pulse it in the food processor to smooth it out. For the Parmesan, skip the shelf-stable kind since it has fillers.
For the chicken, I usually buy tenders, but you can pound out larger breasts or thighs and cut them into strips. Just aim for even thickness so they cook evenly—165°F internal temp is your goal.
Avocado oil is my go-to for frying since it handles high heat well, but any neutral, high-heat oil works.
Dipping Options
There are a lot of options when it come to dipping on a Keto diet. For this recipe, I like Keto Ranch Dressing or Keto Blue Cheese. The creaminess balances nicely with the heat. If you prefer more heat, you could add hot sauce to either.
Tips & Tricks
- If you don’t want to Air Fry or Fry them, you can bake them in a 400 degree oven for about 15 minutes.
- Use your hands to press the breading into the chicken. If you are still having issues with the breading falling off, place the chicken on a parchment lined baking sheet and freeze for 10 minutes.
- Make sure that you only flip them once! Flipping more often causes the breading to fall off.
- If you would like to thicken the leftover sauce for dipping, stir in ¼ teaspoon xanthan gum.
Variations for this Recipe:
- For a breaded low carb BBQ chicken, substitute Keto BBQ sauce for the Franks Hot Sauce.
- If pork rinds are your thing, you may use ground up pork rinds in place of the almond flour.
How to Make Keto Buffalo Chicken Tenders
See the recipe card below for the full recipe with measurements.
In a shallow bowl combine the almond flour, Parmesan, and seasonings. Beat together the eggs in another bowl.
Next, dip the chicken tenders in the eggs.
Next, dredge the tenders in the breading. Use your hands to gently press the coating to the chicken.
Cook the chicken tenders in your Air Fryer, or fry them in oil.
While the chicken is cooking, make the sauce by combining the hot sauce, butter, vinegar, garlic, and salt in a small saucepan. Heat until the butter is melted.
When the chicken is done cooking, toss with the sauce and enjoy!
Keto Buffalo Chicken
Equipment
- Shallow Dishes (for breading)
- Bowls
- Small Sauce Pan
Ingredients
Chicken
- ½ cup super-fine almond flour
- ½ cup finely grated parmesan
- 1 teaspoon smoked paprika
- ¼ teaspoon cayenne pepper
- Salt and Pepper
- 2 eggs
- 1 pound chicken tenders
- Avocado Oil for cooking
Sauce
- ⅓ cup hot sauce like Frank's Hot Sauce
- 2 tablespoons butter
- 2 tablespoons white vinegar
- 1 clove garlic minced
- ½ teaspoon sea salt
For Serving: Keto Blue Cheese Dressing, Blue Cheese Crumbles
Instructions
- In a shallow bowl combine almond flour, Parmesan, smoked paprika, cayenne pepper, salt, and pepper.
- In a separate bowl, beat the eggs.
- Dip the chicken tenders in the eggs, and then coat with the almond flour mixture.
Stovetop:
- Heat 2 inches of avocado oil in a skillet to 375 degrees.
- Fry for about 10 minutes, flipping once halfway through.
- Drain on paper towels.
Air Fryer:
- Heat your air fryer to 400 degrees.
- Spray your air fryer basket with oil. Add chicken tenders and spray.
- Cook for 8 minutes, flipping half way through.
Sauce:
- While the chicken is cooking, combine hot sauce, butter, vinegar, garlic, and salt to a small saucepan.
- Heat until the butter is melted, whisking to combine.
Assembly:
- Toss the chicken tenders with the sauce. Serve warm with Keto Blue Cheese Dressing and Blue Cheese Crumbles.
Notes
Tips & Tricks
- If you don’t want to Air Fry or Fry them, you can bake them in a 400 degree oven for about 15 minutes.
- Make sure that you only flip them once! Flipping more often causes the breading to fall off.
- If you would like to thicken the left over sauce for dipping, stir in ¼ teaspoon xanthan gum.
Variations for this Recipe:
- For a breaded low carb BBQ chicken, substitute Keto BBQ sauce for the Franks Hot Sauce.
- If pork rinds are your thing, you may use ground up pork rinds in place of the almond flour.
robin rue says
This sounds like something I would love. I am super excited to try this recipe.
Liz Mays says
These sound so good! Definitely a great way to make use of your air fryer. I have to try them!
Melissa Chapman says
That keto chicken looks great and an air fryer cuts down on the oil. Anone who loves chicken keto or not would love this recipe.
Rena says
That looks amazing! I love Buffalo chicken and you've found a way to make it healthier. I'm pinning this because I just have to try it.
Roch says
I'm almost salivating right now. This keto buffalo chicken looks so delicious! My husband is thinking of going keto once again and this would be a hit for his meals.
GiGi Eats says
Sounds and looks MARVELOUS! I am a dairy and nut free keto girl myself, so sadly this recipe wouldn't work for me - but perhaps my HUSBAND would like it!!
Brianne says
This keto chicken recipe looks delicious.The air fryer cuts down on the amount of oil used. This is a great recipe for people who loves chicken and are looking to cut down on carbs.
Melissa Dixon says
That looks and sounds really good. I just love chicken dishes and when you add in a little spice, it is really my thing. Keto is such a great diet for shedding some pounds and eating good. I love this!
Terri Steffes says
Oh, wow! These look so good. I have wanted to figure out how to do tenders in the air fryer! Thank you so much.
Lia Mae says
I’ve been looking for a more healthy version of buffalo chicken, looks so yum!
Ruth I says
My sister is on keto diet but she runs out of food idea. I will be sharing this delicious recipe with her. Yum!
Rachel says
I am doing a keto paleo thing now so this is going on my recipe rotation list.
Beth says
Even though I'm not on a keto diet, I'd love to try this, it looks so delicious!
rika says
Looks so yummy! I love buffalo chicken, and I know that I am going to love this recipe.
Marysa says
I am not too familiar with the keto diet. This sounds like a great recipe to try out this summer. We do have some keto friends.
Fitoru keto says
I now have a new recipe worth trying! Thanks a lot for sharing!
Sam says
Absolutely delicious!! My family enjoyed this very much! Thank you!!
Wendy Polisi says
I am so glad that you enjoyed it as much as we do!
Sam says
Forgot to rate, 5+ stars from me.
Linda says
So good. Made exactly as written. Will def make again.
Wendy Polisi says
I am so glad that you enjoyed it!