Enjoy a delicious twist on classic buffalo wings with these crispy buffalo chicken tenders. Perfectly baked to a golden crunch with whole wheat panko and coated in a tangy buffalo sauce, they’re served alongside a creamy nonfat Greek yogurt ranch dip for a satisfying, protein-packed meal. This dish delivers all the bold flavors of your favorite game-day snack in a balanced, wholesome way.
Why You’ll Love This Recipe
These crispy buffalo chicken tenders are everything you love about buffalo wings—spicy, tangy, and crunchy—but made lighter and healthier. The oven-baked method eliminates excess oil without sacrificing texture, and the homemade Greek yogurt ranch dip adds a refreshing, creamy balance. They’re quick to prepare, high in protein, and perfect for a nutritious dinner or a crowd-pleasing appetizer.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
5 oz chicken breast tenders
1/4 cup whole wheat panko
1 large egg white
2 tbsp buffalo wing sauce
1/3 cup nonfat Greek yogurt
1 tsp olive oil
Mixed spices (salt, pepper, garlic powder)
Directions
Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
In a shallow bowl, combine the whole wheat panko with a pinch of salt, pepper, and garlic powder.
In a separate bowl, whisk the egg white until slightly frothy.
Dip each chicken tender into the egg white, then coat evenly with the seasoned panko mixture.
Arrange the coated chicken tenders on the prepared baking sheet. Drizzle or spray lightly with olive oil.
Bake for 15–18 minutes, flipping halfway through, until the tenders are golden brown and crispy.
Once baked, toss the chicken tenders in buffalo wing sauce until evenly coated.
For the ranch dip, mix the nonfat Greek yogurt with a pinch of salt, pepper, and garlic powder until smooth.
Serve the warm buffalo chicken tenders with the cool ranch dip on the side.
Servings and Timing
Servings: 1
Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes
Variations
Air Fryer Option: Cook the tenders in an air fryer at 400°F for 10–12 minutes for extra crispiness.
Gluten-Free: Substitute whole wheat panko with gluten-free breadcrumbs.
Spice Level: Adjust the buffalo sauce to your heat preference—mild or hot.
Ranch Dip Twist: Add fresh herbs like dill, parsley, or chives for a more flavorful ranch.
Extra Crunch: Mix grated Parmesan cheese into the panko coating for a cheesy crust.
Storage/Reheating
Store leftover chicken tenders in an airtight container in the refrigerator for up to 3 days. Reheat in the oven at 375°F for 8–10 minutes to maintain crispiness. The ranch dip can be stored separately in the fridge for up to 3 days. Avoid microwaving the tenders, as it may make the coating soggy.
FAQs
1. Can I use chicken breast instead of tenders?
Yes, just slice the chicken breast into strips of even thickness for consistent cooking.
2. Can I fry these chicken tenders instead of baking them?
You can shallow fry them in olive oil for a crispier result, but baking keeps them lighter and healthier.
3. What can I use instead of buffalo sauce?
Try hot sauce mixed with a bit of melted butter or olive oil for a homemade alternative.
4. Can I make this recipe dairy-free?
Yes, use a dairy-free Greek-style yogurt or a plant-based ranch dressing.
5. How can I make the coating stick better?
Pat the chicken tenders dry before coating and make sure the egg white is whisked well.
6. Can I prepare these ahead of time?
Yes, coat the chicken tenders in advance and refrigerate them for up to 4 hours before baking.
7. What side dishes go well with this recipe?
Serve with celery sticks, carrot sticks, or a light salad for a balanced meal.
8. Can I use regular breadcrumbs instead of panko?
Yes, but panko provides a crunchier texture.
9. How spicy is this dish?
That depends on your buffalo sauce—use mild for less heat or extra hot for a bold kick.
10. Can I freeze the cooked tenders?
Yes, freeze them on a baking sheet until solid, then transfer to a freezer bag. Reheat in the oven when ready to serve.
Conclusion
Crispy Buffalo Chicken Tenders with Ranch Dip offer the perfect balance of spice, crunch, and creaminess in one wholesome meal. Easy to make, high in protein, and bursting with flavor, this recipe transforms a classic comfort food into a nutritious dish you’ll crave again and again.
These crispy buffalo chicken tenders are oven-baked and coated in a spicy buffalo sauce, served with a cool Greek yogurt ranch dip for a healthy, high-protein twist on a game-day classic.
Ingredients
5 oz chicken breast tenders
1/4 cup whole wheat panko
1 large egg white
2 tbsp buffalo wing sauce
1/3 cup nonfat Greek yogurt
1 tsp olive oil
Salt, pepper, garlic powder (to taste)
Instructions
Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
In a shallow bowl, combine the whole wheat panko with salt, pepper, and garlic powder.
Whisk the egg white in a separate bowl until slightly frothy.
Dip each chicken tender into the egg white, then coat with the seasoned panko mixture.
Place the coated tenders on the prepared baking sheet and lightly drizzle or spray with olive oil.
Bake for 15–18 minutes, flipping halfway through, until golden brown and crispy.
Toss the baked tenders in buffalo wing sauce until evenly coated.
In a small bowl, mix the Greek yogurt with salt, pepper, and garlic powder to make the ranch dip.
Serve the tenders warm with the ranch dip on the side.
Notes
Use an air fryer for extra crispiness—cook at 400°F for 10–12 minutes.
Substitute whole wheat panko with gluten-free breadcrumbs for a gluten-free version.
Add fresh herbs like dill or parsley to the ranch dip for more flavor.
Mix grated Parmesan into the panko for a cheesy crust.
Reheat leftovers in the oven to retain crispiness—avoid microwaving.
