Description
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.
- Prep Time: 10 minutes
- Cook Time: 18 minutes
- Category: Main Dish
- Method: Baked
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 280
- Sugar: 1g
- Sodium: 680mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 12g
- Fiber: 1g
- Protein: 34g
- Cholesterol: 70mg
