Low Fat Buffalo Chicken Tenders W Blue Cheese Dip
Satisfy your cravings for classic comfort food without the guilt with these Low Fat Buffalo Chicken Tenders with Blue Cheese Dip. This oven-baked recipe swaps deep frying for a crisp coating of whole wheat panko breadcrumbs, seasoned with smoky paprika and garlic powder for irresistible flavor. Marinated in low-fat buttermilk, the chicken stays tender and juicy, while a finishing toss in tangy hot sauce delivers that signature buffalo kick. Paired with a creamy, guilt-free blue cheese dip made from light mayo, non-fat Greek yogurt, and crumbled blue cheese, this dish is perfect for game day, weeknight dinners, or a healthy snack. Ready in under 40 minutes, it's a high-protein, low-fat crowd-pleaser that's packed with flavor and easy to make!
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Recipe Information
Ingredients
- 1 lb Chicken breast tenders
- 1 cup Low-fat buttermilk
- 0.333 cup Hot sauce
- 1 cup Whole wheat panko breadcrumbs
- 1 tsp Paprika
- 1 tsp Garlic powder
- 0.5 tsp Salt
- 0.5 tsp Black pepper
- 1 as needed Non-stick cooking spray
- 2 tbsp Light mayonnaise
- 2 tbsp Non-fat Greek yogurt
- 2 tbsp Crumbled blue cheese
- 1 tsp Lemon juice
- 1 tbsp Parsley (optional, for garnish)
Instructions
In a resealable plastic bag or a shallow bowl, combine the chicken tenders and buttermilk. Let the chicken marinate for at least 30 minutes in the refrigerator or up to 4 hours for extra tenderness.
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly spray it with non-stick cooking spray.
In a shallow bowl, mix the panko breadcrumbs, paprika, garlic powder, salt, and black pepper.
Drain the chicken tenders from the buttermilk and coat each piece in the seasoned panko mixture, pressing gently to ensure the breadcrumbs stick well.
Place the breaded chicken tenders onto the prepared baking sheet, leaving space between each piece. Lightly spray the tenders with non-stick cooking spray to help them crisp up while baking.
Bake in the preheated oven for 15-20 minutes, flipping halfway through, until the chicken tenders are golden brown and reach an internal temperature of 165°F (74°C).
While the chicken cooks, prepare the blue cheese dip by combining light mayonnaise, Greek yogurt, crumbled blue cheese, and lemon juice in a small bowl. Mix until smooth and creamy. If desired, garnish with parsley.
When the chicken is done, toss it in hot sauce for that signature buffalo flavor. Serve immediately with the blue cheese dip on the side.
Nutrition Facts
Calories |
378 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.5 g | 12% | |
| Saturated Fat | 3.3 g | 16% | |
| Polyunsaturated Fat | 1.0 g | ||
| Cholesterol | 105 mg | 35% | |
| Sodium | 1230 mg | 53% | |
| Total Carbohydrate | 27.8 g | 10% | |
| Dietary Fiber | 3.3 g | 12% | |
| Total Sugars | 4.8 g | ||
| Protein | 43.8 g | 88% | |
| Vitamin D | 0.8 mcg | 4% | |
| Calcium | 159 mg | 12% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 512 mg | 11% | |
*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.
