Low Fat Buffalo Chicken Tenders

Satisfy your cravings for classic game-day flavors without the guilt with these Low Fat Buffalo Chicken Tenders! Made with lean chicken breast tenders, a flavorful whole wheat breadcrumb coating, and a tangy homemade buffalo sauce, this lightened-up recipe is baked to golden perfection instead of fried. A quick buttermilk marinade keeps the chicken extra tender, while a hint of cayenne pepper brings just the right amount of heat. Ready in just 40 minutes, these crispy tenders are perfect for a healthy weeknight dinner or a crowd-pleasing appetizer. Serve with low-fat ranch or blue cheese dressing for a deliciously zesty finish.

Nutriscore Rating: 65/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 4

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
• 0 as needed non-stick cooking spray

Directions

Step 1

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.

Step 2

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.

Step 3

Prepare three separate shallow bowls for the dredging process. In the first bowl, place the all-purpose flour.

Step 4

In the second bowl, whisk the egg whites until frothy.

Step 5

In the third bowl, combine the whole wheat breadcrumbs, paprika, garlic powder, onion powder, salt, black pepper, and cayenne pepper.

Step 6

Remove the chicken tenders from the buttermilk, allowing any excess to drip off.

Step 7

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.

Step 8

Arrange the coated chicken tenders on the prepared baking sheet.

Step 9

Lightly spray the tops of the chicken tenders with non-stick cooking spray to help them crisp up in the oven.

Step 10

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.

Step 11

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.

Step 12

Once the tenders are done, remove them from the oven and let them cool slightly.

Step 13

Brush the buffalo sauce generously over each chicken tender.

Step 14

Serve immediately with your choice of low-fat ranch or blue cheese dressing, and enjoy!

Nutrition Facts

Serving size	(1117.5g)

Amount per serving	% Daily Value*
Calories	2015.1

Total Fat 22.0g	0%
Saturated Fat 6.4g	0%
Polyunsaturated Fat 0g
Cholesterol 528.4mg	0%
Sodium 7150.3mg	0%
Total Carbohydrate 180.3g	0%
Dietary Fiber 15.5g	0%
Total Sugars 51.4g
Protein 253.0g	0%

Vitamin D 127.0IU	0%
Calcium 448.5mg	0%
Iron 15.1mg	0%
Potassium 2046.8mg	0%

*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.

Source of Calories

Fat: 10.3%

Protein: 52.4%

Carbs: 37.3%