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    Home » Main Course » Keto Buffalo Chicken

    Keto Buffalo Chicken

    Published: May 4, 2020 by Wendy Polisi Modified: May 31, 2022 · 1438 words. · About 8 minutes to read this article.

    • 589
    Jump to Recipe Print Recipe
    Close up photo of Keto Buffalo Chicken on a white plate garnished with parsley with the recipe title above it.

    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!

    Overhead photo of Keto Buffalo Chicken on a white plate sitting on a bed of lettuces and drizzled with blue cheese dressing.

    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!


    As an Amazon Associate, I earn From Qualifying Sales

    What is in Keto Buffalo Chicken?

    • Almond flour - I use use a super-fine almond flour. 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.

    Two white plates of Keto Buffalo Chicken on a bed of lettuce drizzled with blue cheese dressing.

    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.

    Photo of a plate of chicken tender and a bowl of almond flour, parmesan and seasonings sitting next to a bowl of beaten eggs.

    Next, dip the chicken tenders in the eggs.

    Photo of a chicken tender being dipped in an egg wash sitting next to a white bowl of Parmesan, almond flour and seasonings.

    Next, dredge the tenders in the breading. Use your hands to gently press the coating to the chicken.

    Photo of a chicken tender being dipped in breading in a white bowl sitting next to a white bowl of beaten eggs.

    Cook the chicken tenders in your Air Fryer, or fry them in oil.

    Photo of breaded chicken fingers in an air fryer.

    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.

    Photo of buffalo sauce and butter in a medium sauce pan.

    When the chicken is done cooking, toss with the sauce and enjoy!

    Photo of cooked chicken tenders in an air fryer.

    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!
    Side photo of Keto Buffalo Chicken on a white plate drizzled with ranch dressing and garnished with parsley.

    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.

    Close up photo of Keto Buffalo Chicken drizzled with blue cheese dressing and garnished with parsley.
    Print Recipe
    5 from 11 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
    As an Amazon Associate I earn from qualified sales.

    Equipment

    • Shallow Dishes (for breading)
    • Bowls
    • Skillet or
    • Air Fryer
    • 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.

      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.

      « Keto Jalapeno Popper Chicken Casserole
      Garlic Lemon Aioli »
      • 589

      Reader Interactions

      Comments

      1. robin rue

        July 02, 2019 at 5:10 pm

        This sounds like something I would love. I am super excited to try this recipe.

        Reply
      2. Liz Mays

        July 02, 2019 at 5:22 pm

        These sound so good! Definitely a great way to make use of your air fryer. I have to try them!

        Reply
      3. Melissa Chapman

        July 02, 2019 at 5:45 pm

        5 stars
        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.

        Reply
      4. Rena

        July 02, 2019 at 7:19 pm

        5 stars
        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.

        Reply
      5. Roch

        July 03, 2019 at 12:00 am

        5 stars
        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.

        Reply
      6. GiGi Eats

        July 03, 2019 at 12:08 am

        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!!

        Reply
      7. Brianne

        July 03, 2019 at 12:00 pm

        5 stars
        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.

        Reply
      8. Melissa Dixon

        July 03, 2019 at 12:08 pm

        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!

        Reply
      9. Terri Steffes

        July 03, 2019 at 2:39 pm

        5 stars
        Oh, wow! These look so good. I have wanted to figure out how to do tenders in the air fryer! Thank you so much.

        Reply
      10. Lia Mae

        July 03, 2019 at 7:37 pm

        5 stars
        I’ve been looking for a more healthy version of buffalo chicken, looks so yum!

        Reply
      11. Ruth I

        July 04, 2019 at 12:17 am

        5 stars
        My sister is on keto diet but she runs out of food idea. I will be sharing this delicious recipe with her. Yum!

        Reply
      12. Rachel

        July 04, 2019 at 3:42 am

        I am doing a keto paleo thing now so this is going on my recipe rotation list.

        Reply
      13. Beth

        July 04, 2019 at 3:55 am

        Even though I'm not on a keto diet, I'd love to try this, it looks so delicious!

        Reply
      14. rika

        July 04, 2019 at 5:05 am

        5 stars
        Looks so yummy! I love buffalo chicken, and I know that I am going to love this recipe.

        Reply
      15. Marysa

        July 04, 2019 at 1:01 pm

        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.

        Reply
      16. Fitoru keto

        November 19, 2019 at 12:49 pm

        5 stars
        I now have a new recipe worth trying! Thanks a lot for sharing!

        Reply
      17. Sam

        March 03, 2021 at 12:51 am

        5 stars
        Absolutely delicious!! My family enjoyed this very much! Thank you!!

        Reply
        • Wendy Polisi

          March 03, 2021 at 11:08 am

          I am so glad that you enjoyed it as much as we do!

          Reply
      18. Sam

        March 03, 2021 at 12:52 am

        5 stars
        Forgot to rate, 5+ stars from me.

        Reply

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      Welcome

      I'm Wendy and I'm here to show you just how delicious a low carb, gluten free and keto diet can be! You are just as likely to find me obsessing over all things cheesy as you are getting excited by a full produce drawer. I'm a mom to three, obsessive planner and roller coasters are my happy place. Let's dig deeper →

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