Crispy Baked Buffalo Chicken Tenders with Blue Cheese Drizzle
Indulge in these irresistibly crispy Baked Buffalo Chicken Tenders, perfect for game day or a quick weeknight dinner. Coated in a flavorful blend of spices and baked to perfection, these chicken tenders are both healthier and incredibly satisfying. Tossed in a zesty hot sauce and paired with a creamy, fat-free blue cheese dressing, each bite bursts with bold flavors that will leave you craving more. Easy to prepare and endlessly shareable, this dish is destined to please everyone at your table.
4
Servings
170
Calories
14
Ingredients
Ingredients
all-purpose flour
2 tablespoons (Use for dredging the chicken strips.)
garlic powder
1 teaspoon (Add to the flour mixture.)
paprika
1 teaspoon (Add to the flour mixture.)
onion powder
1/2 teaspoon (Add to the flour mixture.)
salt
1/2 teaspoon (Add to the flour mixture.)
ground red pepper
1/8 teaspoon (Add to the flour mixture.)
large egg whites
2 (Lightly beat before using.)
panko breadcrumbs
1 1/2 cups (Use for coating the chicken.)
chicken breast
1 lb (Cut into 1/2-inch-thick strips.)
cooking spray
as needed (For greasing the baking sheet and lightly coating chicken.)
hot sauce (such as Franks)
1/3 cup (Combine with Worcestershire sauce.)
Worcestershire sauce
1/2 teaspoon (Combine with hot sauce.)
butter
1 tablespoon (Melt and stir into the hot sauce mixture.)
fat free blue cheese dressing
1/2 cup (Serve on the side for dipping.)
Instructions
1
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly coat it with cooking spray.
2
In a shallow dish, whisk together the all-purpose flour, garlic powder, paprika, onion powder, salt, and ground red pepper until well combined.
3
In a separate shallow dish, lightly beat the egg whites until frothy and set aside.
4
Place the panko breadcrumbs in another shallow dish and prepare for coating the chicken.
5
Take one chicken strip at a time and dredge it in the flour mixture. Make sure to coat it evenly; then dip it into the egg whites, letting any excess drip off before dredging it in the panko breadcrumbs. Ensure that the chicken is fully coated. Place the coated strip on the prepared baking sheet. Repeat this process with all chicken strips.
6
Once all chicken strips are on the sheet, lightly spritz them with cooking spray to achieve that extra crispiness.
7
Bake in the preheated oven for 15 minutes, flipping the chicken strips halfway through, until they are golden brown and fully cooked.
8
While the chicken is baking, prepare the spicy sauce by combining the hot sauce and Worcestershire sauce in a small saucepan. Bring the mixture to a boil, then reduce the heat and simmer for about 1 minute. Remove from the heat and stir in the melted butter until well combined.
9
Once the chicken tenders are done, drizzle the hot sauce mixture evenly over them.
10
Serve the baked chicken tenders hot with a side of fat-free blue cheese dressing for dipping. Enjoy!
Nutrition Information
3g
Fat
17.5g
Carbs
17g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the main protein in this recipe?
The main protein used is 1 lb of chicken breast, cut into 1/2-inch-thick strips.
What temperature should I preheat the oven to?
You should preheat your oven to 400°F (200°C).
How long do the buffalo chicken tenders need to bake?
The chicken tenders bake for 15 minutes in total, flipping them halfway through.
What makes these chicken tenders crispy?
The crispiness comes from using panko breadcrumbs and lightly spritzing the coated chicken with cooking spray before baking.
What ingredients are in the flour dredge mixture?
The flour mixture consists of all-purpose flour, garlic powder, paprika, onion powder, salt, and ground red pepper.
How many calories are in one serving?
Each serving contains 170 calories.
What is the fat content per serving?
There are 3 grams of fat per serving.
How much protein does this dish provide?
This recipe provides 17 grams of protein per serving.
What kind of breadcrumbs should I use?
The recipe calls for 1 1/2 cups of panko breadcrumbs for the best texture.
How do I prepare the egg whites for coating?
You should lightly beat 2 large egg whites until they are frothy before dipping the chicken.
What ingredients are used for the buffalo sauce?
The sauce is made from hot sauce (such as Frank's), Worcestershire sauce, and melted butter.
How is the buffalo sauce prepared?
Combine the hot sauce and Worcestershire sauce in a saucepan, bring to a boil, simmer for 1 minute, and then stir in melted butter.
Is this recipe suitable for game day?
Yes, it is described as a perfect game day snack or a quick weeknight dinner.
What should I serve with these chicken tenders?
They are best served hot with a side of fat-free blue cheese dressing for dipping.
How many servings does this recipe yield?
This recipe yields 4 servings.
Should I grease the baking sheet?
Yes, you should line it with parchment paper or lightly coat it with cooking spray.
What is the carbohydrate count for this recipe?
There are 17.5 grams of carbohydrates per serving.
How do I ensure the chicken is evenly coated?
Dredge each strip in flour, then dip in egg whites, and finally roll in panko breadcrumbs, ensuring full coverage.
Can I use a different brand of hot sauce?
Yes, while Frank's is suggested, you can use your preferred hot sauce.
How thick should the chicken strips be cut?
The chicken breast should be cut into 1/2-inch-thick strips.
What is the role of the ground red pepper?
It is added to the flour mixture to provide an extra layer of heat.
Is this recipe considered healthy?
Yes, it is baked rather than fried and uses fat-free dressing and egg whites, making it a healthier alternative to traditional wings.
When do I add the buffalo sauce?
Drizzle the hot sauce mixture evenly over the chicken tenders once they are finished baking.
How many ingredients are in this recipe?
There are 14 ingredients used in this recipe.
How do I get the golden brown color on the chicken?
Baking at a high temperature (400°F) and using a light spray of oil helps achieve a golden brown finish.
Does this recipe use whole eggs?
No, it only uses the whites of 2 large eggs.
What is the purpose of the cooking spray?
It prevents sticking on the baking sheet and helps the panko coating become extra crispy.
How long do you simmer the buffalo sauce?
The hot sauce and Worcestershire mixture should simmer for about 1 minute.
What type of flour is needed?
The recipe calls for 2 tablespoons of all-purpose flour.
Is there any salt in the recipe?
Yes, 1/2 teaspoon of salt is included in the seasoning blend.