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Almond Flour Buffalo Chicken Tenders! These better for you chicken tenders are made with healthy fat and protein from almond flour instead of traditional breadcrumbs that are higher in carbohydrates. This lighter meal is quick to make in under 30 minutes and healthier. Paleo + Gluten Free + Low Calorie
My version of fast food? I have many versions but we'll start with these Almond Flour Buffalo Chicken Tenders for today!
To be honest, I can't remember the last time I ate fast food. It really grosses me out! I've finally gotten the guy to stop eating fast food for lunch. When we first started dating, he ate fast food every day. Ugh. My stomach literally swirls in agony thinking about eating that food every day.
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Thankfully, he's been making better choices lately. Packing his lunches or doing Subway. While he doesn't make the best choices 100% of the time he's making an effort and that's what really matters because it's those little changes over a long period of time that turn into life long habits.
So often I readers contact me saying "I'm on XYZ diet because I just need to lose this weight." Well, let me tell you honey. Once you say the word diet to me, my nutritionist eyebrows go up to the sky and I immediately question your dedication to a healthy lifestyle.
Newsflash! Being healthy doesn't mean being on a diet or doing something short term. It means learning to love healthy foods and choosing to eat them most of the time.
It takes some experimenting to do that, but that's one of the things I love about this blog is being able to share healthier and lighter versions of traditional {and new} favorites to get you there so follow along with me!
Almond Flour Buffalo Chicken Tenders
These almond flour buffalo chicken tenders come together in 30 minutes. Baked on a single sheet pan so you still get that fast food breaded taste but without all the unhealthy fat and calories.
Pair it with a simple buffalo sauce and a side of veggies and you've got a tasty and EASY dinner! Healthy fast food at it's finest!
What You Need
- Chicken
- Almond Flour
- Egg
- Buffalo Sauce, Avocado Oil, Apple Cider Vinegar
- Paprika, Cayenne, Parsley
- Salt, Pepper
Helpful Tips
Pat the chicken with paper towels after cleaning and slicing. It will absorb the liquid and almond flour better and hold it for baking. Also, make sure you use almond flour not almond meal. Meal will fall apart!
If you can't use almond flour due to a nut allergy, swap with gluten free all purpose flour or whole wheat flour (if not celiac or gluten intolerant).
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Almond Flour Buffalo Chicken Tenders
Ingredients
For the chicken:
- 1 lb chicken boneless, skinless
- 1 large egg
- 1 cup almond flour
- 1 teaspoon paprika
- 1/2 teaspoon cayenne pepper
- 1/2 tablespoon parsley
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
For the buffalo sauce:
- 1/3 cup hot sauce
- 2 tablespoons avocado oil
- 1 tablespoon apple cider vinegar
Instructions
- Preheat oven to 400 F. Prepare a large baking sheet with parchment paper.
- In a small bowl whisk together the egg with 2 tablespoons of water to make a egg wash. In a separate bowl, mix the almond meal, paprika, cayenne pepper, parsley, salt and pepper together.
- Cut the chicken into tenders (you can also buy them already pre-cut). Place a chicken tender in the egg wash and shake off the excess. Immediately place the chicken tender in the almond meal bowl and coat liberally. Shake off, then place on the prepared baking sheet. Repeat for remaining chicken tenders.
- Bake at 400 F 16 minutes flipping half way through. After 16 minutes, turn the broiler on high. Broil 5 minutes to make the chicken extra crispy.
- While the chicken bakes, stir together the ingredients for the buffalo sauce. Serve immediately with chicken tenders and a veggie side.
Notes
- My Amazon shop has more products similar to those used for this recipe and that I recommend to my nutrition clients.
- If you love this recipe, check out my cookbook for more delicious, low calorie recipes!
Nutrition
What I Used For The Recipe
What brand of hot sauce should I use? There's a world of difference between Tabasco Sauce and Frank's Red Hot Sauce. The link you provided is dead.
Link has been updated. Thanks for letting me know!
Thanks, Megan! Can't wait to try this out!
These were so so good! I didn’t have Buffalo hot sauce for the dip so I just used Texas Pete, and it still came out delicious! Broiling them was definitely worth it, got them nice and crispy.
Hi! I was wondering how many chicken tenders are there in a serving?
1/4 of the recipe. There's no exact number of chicken tenders. All chicken tenders are cut differently at the store. Eyeballing is always close enough!
In the directions you have Almond Meal instead of Almond Flour. If someone were to skip straight to that part and not read where you stressed that Almond Meal will fall apart, they may have an issue lol.
Thanks for the catch I updated that!
If i can't do almonds, could I substitute rice or oatmeal flour and get same results in most recipes?
You can't swap in all recipes. For this one, I've used oat flour. The results are not exactly the same, but it does work. As I recall, I had to use a little more oat flour than almond flour and I combined it with grated parmesan. Hope that helps!
How many servings does this recipe make?
4 - the number of servings is directly above the ingredients in the recipe card.
This looks delicious! Reminds me of my childhood, eating chicken tenders. Simple to make too, I'm going to give it a try, thanks.
Hope you enjoy it!
YUM! Chicken tenders are a must. I like the homemade buffalo sauce idea!
I like to jazz things up!
Buffalo chicken tenders sound so good right now, love the idea of using almond meal instead of flour or breadcrumbs.
Let me know if you try them!