Heart Healthy Buffalo Chicken Tenders
Savor the fiery kick of classic Buffalo flavor without the guilt! These Heart Healthy Buffalo Chicken Tenders are baked to crispy perfection, offering a lean and delicious alternative to traditional fried versions. Marinated in a tangy buttermilk-hot sauce blend and coated in whole wheat breading, they deliver satisfying crunch and robust taste. It's a fantastic dish for a weeknight dinner, game day snack, or anytime you crave a flavorful, health-conscious meal.
Prep Time
45 minutes (including 30 minutes marination)
Cook Time
15 minutes
Total Time
1 hour
Servings
4 servings (approximately 8 tenders)
Keywords
Why This Recipe Delivers
- Delivers classic Buffalo flavor with a heart-healthy twist, being baked not fried.
- Packed with lean protein from chicken, keeping you full and satisfied.
- Uses whole wheat breading for added fiber and a satisfying crunch.
- Quick to prepare, making it an ideal choice for busy weeknights.
- Versatile dish perfect for family dinners, game nights, or meal prep.
Ingredients
- 60 ml (1/4 cup) hot sauce
- 120 ml (1/2 cup) low fat buttermilk
- 680 grams (1 1/2 lbs) chicken tenders, about 8 pieces
- 2 large egg whites
- 30 grams (1/4 cup) whole wheat flour
- 60 grams (1/2 cup) whole wheat bread crumbs
- 5 ml (1 teaspoon) paprika
- 2.5 ml (1/2 teaspoon) cayenne pepper, or to taste
- 0.6 ml (1/8 teaspoon) black pepper
- Cooking oil spray
- Fat-free blue cheese dressing (optional, for serving)
- Celery sticks (optional, for serving)
Instructions
- Preheat your oven to 200°C (400°F). Prepare a large rimmed baking sheet by placing a wire rack on top; this allows air to circulate for maximum crispiness during baking.
- In a small bowl, thoroughly whisk together the hot sauce and low-fat buttermilk until well combined. Arrange the chicken tenders in a single layer in a large, shallow dish. Pour the hot sauce mixture over the chicken, ensuring each tender is evenly coated. Cover the dish and marinate in the refrigerator for at least 30 minutes to allow the flavors to penetrate the chicken.
- While the chicken marinates, prepare your breading stations. In one shallow dish, whisk the two egg whites until they are light and frothy. In a separate shallow bowl, combine the whole wheat flour, whole wheat bread crumbs, paprika, cayenne pepper (adjusting to your preferred spice level), and black pepper, stirring well to ensure all spices are evenly distributed.
- Remove the marinated chicken from the refrigerator. One by one, dip each chicken tender first into the frothy egg whites, letting any excess drip off. Then, roll it in the whole wheat bread crumb mixture, pressing gently to ensure a thorough and even coating. Lightly shake off any extra breading. Arrange the coated chicken tenders in a single layer on the prepared wire rack on the baking sheet, ensuring they are not touching. Lightly spray the tops of the tenders with cooking oil spray for extra crispness.
- Bake the chicken tenders for approximately 15 minutes. Halfway through the cooking time, carefully turn each tender over to promote even browning and crispiness. Continue baking until the chicken is golden brown, the breading is crispy, and the juices run clear when a tender is pierced with a knife, indicating it is fully cooked to an internal temperature of 74°C (165°F).
- Carefully remove the baking sheet from the oven. Let the chicken tenders rest for a few minutes before serving. Serve the Heart Healthy Buffalo Chicken Tenders hot with fat-free blue cheese dressing and crisp celery sticks on the side, if desired, for a complete Buffalo experience.
Tools You’ll Need
- Rimmed baking sheet
- Wire cooling rack
- Small mixing bowls (2-3)
- Shallow dishes (2-3) for breading
- Whisk
- Tongs or fork for handling chicken
- Measuring cups and spoons
- Meat thermometer (optional, but recommended for accuracy)
Essential Success Tips
- Do not overcrowd the baking sheet; leave space between tenders for air circulation to ensure they crisp up, not steam. If necessary, use two baking sheets.
- For extra crispiness, ensure the cooking oil spray evenly coats the breaded chicken before baking. A fine mist is perfect.
- Marinating the chicken for the full 30 minutes is key to infusing the tenders with maximum Buffalo flavor and keeping them moist.
- Flipping the tenders halfway through baking is crucial for achieving an even golden-brown crust on both sides.
- Always check the internal temperature of the thickest part of the chicken (74°C or 165°F) to ensure it's cooked through and safe to eat.
Professional Cooking Secrets
- For an even deeper flavor profile, consider adding a pinch of garlic powder or onion powder to the breading mixture alongside the other spices.
- To prevent the breading from becoming soggy, avoid marinating the chicken for much longer than 30-45 minutes, as the acidity of the buttermilk can begin to break down the proteins too much.
- If you desire an even spicier kick, you can add a dash of your preferred hot sauce directly into the egg white mixture or sprinkle a touch more cayenne pepper into the breading.
Notes
- Storage: Leftover tenders can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the oven or air fryer for the best texture.
- Variation: For a gluten-free option, use gluten-free whole wheat breadcrumbs and gluten-free all-purpose flour.
- Serving Suggestion: These tenders are fantastic served over a fresh salad with extra blue cheese dressing, or tucked into a whole wheat wrap with crisp lettuce and tomato.
Frequently Asked Questions
Can I make these in an air fryer?
Yes, you can! Preheat your air fryer to 190°C (375°F). Spray the basket with cooking spray and arrange the tenders in a single layer without overcrowding. Cook for 10-12 minutes, flipping halfway, until golden and cooked through.
How can I make these tenders even spicier?
To increase the heat, you can add more cayenne pepper to the breading mixture, use a hotter variety of hot sauce for the marinade, or drizzle extra hot sauce over the tenders after baking.
Can I prepare these ahead of time?
You can bread the chicken tenders up to 2 hours in advance and keep them refrigerated on the wire rack. For best results, it's recommended to bake them just before serving to maintain crispiness.
Nutrition Facts (Per Serving)
Estimated per serving (2 tenders): Calories: 280, Protein: 35g, Fat: 8g, Saturated Fat: 2g, Carbs: 18g, Fiber: 3g, Sodium: 650mg.
Allergy Information
Contains dairy (from low-fat buttermilk) and gluten (from whole wheat flour and breadcrumbs). For a gluten-free alternative, substitute whole wheat flour and breadcrumbs with gluten-free versions. For a dairy-free option, replace buttermilk with a plant-based milk alternative mixed with a teaspoon of lemon juice or vinegar.
No comment