Low Fat Buffalo Chicken Tenders
Satisfy your spicy cravings guilt-free with these Low Fat Buffalo Chicken Tenders—crispy, golden perfection baked instead of fried! Featuring lean chicken breast tenders marinated in low-fat buttermilk for tenderness, coated in a flavorful blend of whole wheat breadcrumbs, paprika, garlic powder, and cayenne, and baked to crunchy deliciousness. The star of the dish is the homemade buffalo sauce, combining Frank’s RedHot Sauce with a touch of honey for the perfect balance of fiery heat and subtle sweetness. Ready in just 40 minutes, this healthy take on a classic favorite is perfect for game days, family dinners, or any occasion calling for bold flavor. Serve with low-fat ranch or blue cheese dressing and enjoy a lighter spin on a crowd-pleasing classic! Keywords: low-fat buffalo chicken tenders, healthy buffalo chicken, baked chicken tenders, crispy baked chicken, spicy chicken recipe.
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Recipe Information
Ingredients
- 1 pound chicken breast tenders
- 1 cup low-fat buttermilk
- 0.5 cup all-purpose flour
- 1 cup whole wheat breadcrumbs
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 teaspoon cayenne pepper
- 2 large egg whites
- 0.5 cup Frank's RedHot Sauce
- 2 tablespoons honey
- as needed non-stick cooking spray
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with aluminum foil. Lightly coat the foil with non-stick cooking spray.
In a large bowl, combine the low-fat buttermilk with the chicken tenders. Cover and let them marinate in the refrigerator for at least 30 minutes, but ideally 1 hour.
Prepare three separate shallow bowls for the dredging process. In the first bowl, place the all-purpose flour.
In the second bowl, whisk the egg whites until frothy.
In the third bowl, combine the whole wheat breadcrumbs, paprika, garlic powder, onion powder, salt, black pepper, and cayenne pepper.
Remove the chicken tenders from the buttermilk, allowing any excess to drip off.
Dredge each chicken tender in the flour, shaking off excess. Next, dip it in the egg whites, and then coat it completely in the breadcrumb mixture.
Arrange the coated chicken tenders on the prepared baking sheet.
Lightly spray the tops of the chicken tenders with non-stick cooking spray to help them crisp up in the oven.
Bake in the preheated oven for 18-20 minutes, turning once halfway through, until the chicken is cooked through and the coating is crisp and golden.
While the chicken tenders are baking, prepare the buffalo sauce by combining Frank's RedHot Sauce and honey in a small saucepan over low heat. Stir until well combined and warmed.
Once the tenders are done, remove them from the oven and let them cool slightly.
Brush the buffalo sauce generously over each chicken tender.
Serve immediately with your choice of low-fat ranch or blue cheese dressing, and enjoy!
Nutrition Facts
Calories |
2015 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.0 g | 28% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 528 mg | 176% | |
| Sodium | 7150 mg | 311% | |
| Total Carbohydrate | 180.3 g | 66% | |
| Dietary Fiber | 15.5 g | 55% | |
| Total Sugars | 51.4 g | ||
| Protein | 253.0 g | 506% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 448 mg | 34% | |
| Iron | 15.1 mg | 84% | |
| Potassium | 2047 mg | 44% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
