Buffalo Chicken Tenders

Well folks, labor day weekend is upon us and this means that the fall season is almost here! I’m not sure where the summer went, but I’m SO looking forward to my favorite time of the year and hopefully some cooler weather! This dry, Florida heat is killing me! I am already counting down the days until October 1st so I can start decorating for Halloween (one more month to go!!). One of the other great things about fall is football season! And what better way to celebrate football season than with a bunch of junk food?! Pizza, wings, chips and dip, you name it! But, of course, none of those things are very healthy so I am all about finding healthier substitutes for my favorite game-time foods.

I first saw this recipe for Buffalo Chicken Tenders on one of my favorite blogs, How Sweet It Is. All I needed to see was the title to know that I had to make these for me and the hubster! These chicken tenders are healthier because they are baked, not fried. They also use whole wheat flour and panko bread crumbs. These tenders came out really good and the buffalo sauce gives them a nice little kick. We dipped ours in ranch, but blue cheese dressing or gorgonzola dressing would also be wonderful with these!

Buffalo Chicken Tenders

From Active Foodie

Serves 2


– 1 lb. skinless, boneless chicken tenderloins

– 2 tsp. salt

– 2 tsp. chili garlic sauce

– 2 tbs. Frank’s Red Hot Buffalo Sauce, plus about 1/4 cup for serving

– 1 cup low fat buttermilk

– 1 tablespoon apple cider vinegar

– 1 1/2 cups whole wheat panko crumbs (or use regular if you cannot find the whole wheat kind)

– 8 tbs. whole wheat flour

– 1 1/2 tsp. paprika

– 1 tsp. cayenne

– 1 1/2 teaspoons salt

– Cooking spray (olive or canola oil)


1. In a bowl, combine buttermilk, Frank’s Red Hot Buffalo Sauce, apple cider vinegar, chili garlic sauce, and 2 tsp. of salt. Whisk together. Add the chicken and marinate over night.

2. Preheat oven to 450 degrees. Spray an oven-safe wire rack with cooking spray.

3. Combine panko, flour, cayenne, 1 1/2 tsp. salt, and paprika in a large bowl. Dredge chicken in the flour and breadcrumb mixture. Place chicken tenders on a wire rack. Spray each tender completely with more cooking spray. Bake for approximately 10 minutes. Turn over and spray other side with cooking spray and bake for another 5 minutes or until chicken is cooked completely. Using a pastry brush, brush more of the buffalo sauce on top of each tender and serve.

– When I first made these, I used skim milk and I didn’t have a wire rack. This made the breading come off really easily and they were a little hard to eat with our hands. Make sure you use a wire rack to avoid getting the breading stuck to the pan. Jessica, from How Sweet It Is also told me that if you don’t have buttermilk on hand, you can make your own! Just combine 1-2 teaspoons of lemon juice/vinegar to 1 cup milk, stir and let sit about 5-10 minutes!



  1. Love that these are baked and not fried, so much healthier. We are feeling the first cool mornings of fall up here now and the stirrings of baking and stews are making themselves felt. Love the change of seasons….

  2. They look delicious! And I am happy they are cooked in a healthy way…

  3. Nice method of getting all that “buffalo” flavor on chicken without the frying. I will need to try this recipe. Great post.

  4. This looks delicious! I didn’t even know they MADE whole wheat panko! …and no frying? FAB! I love fall, but I don’t want summer to end…

  5. Love that there isn’t frying! Looks so good!

  6. LOVE this. I am obsessed with wings but the scale doesn’t always thank me for it :) :) PS – I love fall too.. its my favorite.. I think its because I love pumpkin and winter squash and its not so acceptable to eat that during the spring/summer!!!

  7. See, it’s stuff like this that makes me regret my vegetarianism! Don’t get me wrong, I’m not planning on eating meat any time soon, but these sound so freakin good!

  8. These would make such a good healthier treat for football games, love them!

  9. I have to try these immediately while I have extra buttermilk! Thank you for this!

  10. Agree…would make great bake ahead tailgating food!

  11. Great recipe,i like all spices ingredients on these chicken,YuM :)

  12. Oh these would be the perfect Sunday game-day snack!

  13. I love anything “buffalo”. I need to add these to my “to make” list!

  14. Great post! I love that these are baked, not fried! I just added a wire rack to my weekly shopping list so I can make these. Thanks for the tips!

  15. YUM! I could eat these for dinner…or same them for a football party! Such wonderful flavor…mmmmmm.

  16. Excellent treat for the holidays. Yummy.

  17. I loove buffalo chicken,and these look great.

  18. Mmmm, buffalo tenders… Something I could eat every day. I like making chicken tenders with panko, so much better than the storebought, fried ones!

  19. How funny…I was just talking about end of summer, looking forward to fall and football! Must be in the air!
    These chicken tenders look fantastic…love that they’re baked and the flavor sounds so good!

  20. Hmm I need to make these! I love that they are baked too!

  21. Yummm.. seems like I keep saying this all the time.. Heheheh.. honestly I really love buffalo wings, or strips etc. Just love the spicy sourness of Tobasco. Can’t wait to make these. Have a great weekend. Hugs, Jo

  22. I can’t say I agree about the fall weather, since Seattle is finally seeing some sun – but I do agree about football season and this recipe is perfect for game day food! We attended our first high school game of the year last night. My son is the head coach of a local football team. Fun! You should post it to Drick’s blog. He’s running a Tailgating Game Week. http://dricksramblingcafe.blogspot.com/ if you’re interested. Have a good weekend!

  23. Yum! I love the way these are breaded. We eat buffalo chicken all the time!

  24. This is a perfect recipe for the long weekend. Hope you are enjoying yours.

  25. This is the best looking chicken I’ve seen in some time :)

  26. Im not ready for fall decorations but fall cooking – oh yeah! One more weekend of major bbq and shindigs and lets bring on some warm comforting food! These tenders sound awesome!

  27. Looks delicious! Thanks for the tip about using a wire rack!

  28. Chili garlic sauce and buffalo sauce – this recipe has all bases covered. Looks scrumptious for our cooling weather. If I was in FL – I would be looking to my favorite season – but in MN – I know what follows autumn and then I dream of Florida.

  29. My kids would loveeee this..(and me too:P) What a great recipe..yummy!!!

  30. We love spice around here, and I just know my kids would love this.

  31. Thank you so much for ALL of your sweet comments! I’m traveling right now and can’t respond to each one of you, but I so appreciate you guys stopping by!! Happy Labor Day! :)

  32. My family would go crazy for these, thanks for the great dinner idea! They look like a more delicious and healthy alternative to fried. Also, I, too, had no idea they made whole-wheat Panko :)

  33. Haha. I live in SF Bay Area, and this week is the 2nd warm week which we have close to 80F. We had really cold summer that I felt like we didn’t have summer at all. I wish we could have a real summer before fall… But thanks for the recipe! We can get ready for the game season! =)

  34. I’m going to have to try this! Can I repost?

  35. This looks yummy! I bet it’d be good with some cheese melted on it… or maybe I should stop doing that to everything.

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