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Healthy Baked Buffalo Chicken Tenders

Baked Buffalo Chicken Tenders

These Buffalo Chicken Tenders are the perfect healthier alternative to fried spicy Buffalo chicken fingers! Baked in the oven until juicy and crispy, then tossed in a delicious hot buffalo sauce, these buffalo tenders are better than take-out! They’re easy to make, delicious, and perfect for a quick weeknight meal or to serve on game-day.
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Course: dinner, dinner recipe
Cuisine: American
Keyword: baked buffalo chicken tenders, buffalo chicken tender recipe, buffalo chicken tenders
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4 people
Calories: 491kcal


  • Large baking sheet
  • Pastry brush
  • Mixing Bowls
  • Tongs


  • 2 tablespoons olive oil
  • 1.5 pounds boneless skinless chicken breasts about 3 medium-sized chicken breasts
  • 1 cup unseasoned breadcrumbs
  • 3 tablespoons homemade ranch seasoning mix can substitute 1 (1 ounce) packet of store-bought ranch seasoning mix
  • 2 large eggs
  • 3/4 cup Frank's hot sauce reduce the amount of hot sauce for less spice
  • 2 tablespoons salted butter


  • Preheat the oven to 400 degrees, brush the olive oil onto a baking sheet and set it aside.
  • Next, prep the chicken. You want the chicken breasts to be even, so using a meat mallet,  pound each out into cutlets about ½ inch thickness. Then cut the chicken into 8 strips. Season the chicken with salt and pepper. Set aside.
  • Get the eggs and flour mixture ready. In a shallow dish, whisk the eggs until beaten. In a medium to a large bowl, mix the breadcrumb and ranch seasoning.
  • Create an assembly line with the chicken, eggs, and breadcrumb mixture.
  • Dip the chicken into the egg mixture and then into the flour mixture. Shake off any excess breadcrumbs and then place the chicken on the prepared baking sheet. Continue with the rest of the chicken.
  • Place the chicken into the oven for 20 minutes, flip the chicken halfway through.
  • When the chicken has about 5 minutes left in the oven, get the Buffalo sauce ready. Place the hot sauce into a large bowl. Then melt butter in the microwave and whisk it into the hot sauce.
  • After the chicken is done cooking, toss each piece of chicken into the sauce mixture and place it on a plate. It’s easier to sauce the chicken one at a time and to use tongs to do this. Discard any leftover sauce.
  • Serve hot with blue cheese or ranch dipping sauce.



How to Store

Meal prep for the week
There are a couple of different ways to store buffalo chicken tenders ahead of time. First, you can prepare and assemble the chicken tenders so they’re ready to bake during the week. After you put the breading mixture on the chicken store it in an airtight container in the refrigerator, for up to 2 days. Continue with the recipe on the night these are on the meal plan.
You can also cook the chicken tenders completely on the weekend to use in recipes during the week. Place the cooked, and slightly cooled, chicken into an airtight container in the refrigerator, for up to 4 days. Eat cold or warm up in the microwave or oven.
These buffalo chicken tenders can be frozen in a couple of different ways. First, you can prep the chicken tenders and freeze them raw. Thaw completely in the refrigerator before continuing with the recipe, this takes 1-2 days so plan accordingly. 
You can also cook the chicken tenders completely, toss them in the sauce, and freeze them in a container or freezer bags. Heat up in the microwave or oven. 
You can also let the cooked frozen tenders thaw in the refrigerator and eat them cold in salads or wraps.


Serving: 2chicken fingers | Calories: 491kcal | Carbohydrates: 25g | Protein: 56g | Fat: 18g | Saturated Fat: 8g | Fiber: 2g | Sugar: 1g