Keto Buffalo Chicken

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!

You Are Going to Go Wild for This Keto Buffalo Chicken!

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.

I think you will love it just as much as I do!

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What is in Keto Buffalo Chicken?

• Almond flour - I use Bob's Red Mill Superfine. If you have a bag that is coarse, you can give it a whirl in your food processor if you like.
• Parmesan - I don't recommend the shelf-stable canned variety because it contains fillers. Many stores do have pre-grated Parmesan in the refrigerator section. You want grated, not shredded.
• Smoked paprika - I am in love with Spanish smoked paprika, which is called pimentón. It is a little bit spicy and adds a smoky kick to foods. Feel free to use regular paprika if you prefer.
• Cayenne pepper - This gives the chicken a kick of heat. Feel free to leave this off.
• Salt - I use sea salt.
• Pepper - Fresh ground pepper is best.
• Eggs - I use large eggs.
• Chicken tenders - I bought chicken tenders, but you can easily pound and cut larger breasts or thighs. If you would prefer to have big pieces, I would still recommend pounding for an even thickness. Just make sure to adjust the cooking time. The internal temperature of the chicken should be 165 degrees.
• Avocado Oil - You can use your favorite high heat oil.
• Hot sauce - Frank's is great and keto-friendly.
• Butter - Kerrygold is my go-to brand, but any kind works.
• White vinegar - Nothing fancy here. I use the same jug I keep for cleaning DIYs.
• Garlic - Fresh minced has more flavor, but the jarred variety works too.

Is Frank's hot sauce keto?

Absolutely! Frank's is one of the best options for hot sauce when it comes to a low carb or keto diet. It has just zero carbs!

What can I use to dip on a keto diet?

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 easily mix together sour cream or mayo with Frank's hot sauce.

Is fried chicken bad for keto?

The issue with fried chicken on a low carb keto diet is that the breading typically contains flour, and may also have cornstarch. Frying in a high heat safe oil is perfectly fine of keto. To make fried chicken that is keto friendly, I have substituted almond flour and Parmesan cheese for the flour.

Can you reheat Gluten Free Buffalo Chicken?

It will not be as crispy the next day, but you can still reheat it. I especially like it in a salad the next day.

What should I serve with this recipe?

• This Keto Roasted Cauliflower is a simple side that works nicely.
• If you really want to go all out with the buffalo sauce theme, you can't go wrong with these Keto Cauliflower Wings.
• Low Carb Cauliflower Mash is an unexpected pairing that works surprisingly well.
• Celery and blue cheese or ranch is the perfect simple side.

Is Chicken Good for a Keto Diet?

Yes. Chicken is an excellent option. Dark meat is slightly more keto-friendly and may be used here.

How Many Net Carbs Are In Low Carb Buffalo Chicken?

Every recipe is different. This recipe has two net carbs per serving.

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 1/4 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!

Other Chicken Recipes to Try:

• Crazy Good Keto Chicken Alfredo - this will make you feel like you are "cheating"!
• Craving comfort food? It doesn't get much better than this Keto Chicken Pot Pie!
• This Keto Chicken Parmesan is just as good as the "real thing".
• You are going to go wild for these Zucchini Enchiladas with Chicken!
• Keto Chicken Nuggets are a family friendly favorite that never gets old!

I never get tired of this Keto Buffalo Chicken. The casual vibe of this recipe makes it perfect for low-key entertaining or game day. Both kids and adults go wild for this recipe.

Print Recipe

5 from 9 votes

Keto Buffalo Chicken

This Low Carb Buffalo Chicken recipe is easy to make and delicious. It is perfect for weeknight meals and both adults and kids will love it!

Prep Time15 mins

Cook Time10 mins

Total Time25 mins

Course: Main Course

Cuisine: American

Keyword: game day, spicy

Servings: 4

Calories: 346kcal

Author: Wendy Polisi

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Equipment

• Shallow Dishes (for breading)
• Bowls
• Skillet or
• Air Fryer
• Small Sauce Pan

Ingredients

Chicken

• 1/2 cup super-fine almond flour
• 1/2 cup finely grated parmesan
• 1 teaspoon smoked paprika
• 1/4 teaspoon cayenne pepper
• Salt and Pepper
• 2 eggs
• 1 pound chicken tenders
• Avocado Oil for cooking

Sauce

• 1/3 cup hot sauce like Frank's Hot Sauce
• 2 tablespoons butter
• 2 tablespoons white vinegar
• 1 clove garlic minced
• 1/2 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 1/4 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.

Nutrition

Calories: 346kcal | Carbohydrates: 4g | Protein: 35g | Fat: 21g | Saturated Fat: 7g | Cholesterol: 178mg | Sodium: 1233mg | Potassium: 502mg | Fiber: 2g | Sugar: 1g | Vitamin A: 755IU | Vitamin C: 16.6mg | Calcium: 195mg | Iron: 1.6mg

More Low Carb Recipes With Buffalo Sauce to Try:

• Low Carb Buffalo Chicken Casserole from 5 Dinners 1 Hour
• Low Carb Buffalo Chicken Soup from I Breathe I'm Hungry

This recipe was originally published July 2019. It was updated May 2020.