Enjoying crispy Buffalo Chicken Tenders with a creamy dipping sauce on a Whole30 is totally possible! These healthy Whole30 Buffalo Chicken Tenders taste just like the real deal, but they’re homemade and better for you.
You can even make these in an air fryer for an easy game night dinner! Gluten free and Paleo, these Buffalo Chicken Tenders are suitable for everyone from Keto dieters to Whole30 followers.
Is this recipe healthy?
Yes! Unlike the chicken tenders you’ll find in most restaurants, these are made with healthy ingredients. They’re also Whole30, Paleo, and keto, so they’re suitable for a variety of diets. Check out some of the healthy swaps in this chicken tender recipe:
Coconut flour & arrowroot flour
Traditional chicken tenders are battered with gluten filled breadcrumbs. That may be fine for some, but if you choose to avoid gluten, you’ll need to avoid those restaurant chicken tenders! Luckily, you can still get your chicken tender fix with this homemade version breaded with coconut flour and arrowroot flour.
Bonus: both coconut flour and arrowroot flour are really affordable and easily found at your local store or online!
Coconut aminos
Worcester sauce, which is the base for buffalo sauce, includes brown sugar and soy sauce. On a Whole30, you’ll need to avoid both soy and refined and excess sugar. Coconut aminos is the perfect replacement for soy sauce, as it has a sweet and salty umami flavor! To keep this recipe Whole30, I’ve omitted the sugar completely. Coconut aminos add plenty of natural sweetness, so you won’t miss it!
Coconut oil or bacon grease
Those restaurant deep fryers are full of inflammatory oils like vegetable oil, peanut oil, or canola oil. All of these oils have incredibly high smoke points because they’re processed. Unfortunately, this processing also renders them unstable and can lead to inflammation in some folks!
This recipe uses coconut oil or bacon grease to keep it Whole30 compliant. Both of these oils have naturally high smoke points, making them perfect for frying.
How to make Whole30 fried chicken tenders
Homemade chicken tenders can seem intimidating, but don’t worry! This recipe is easy and comes together in 30 minutes or less.
First, remove your chicken tenders from their packaging and pat them dry with a paper towel. This helps ensure the coating sticks and gets crispy. Place aside.
Scramble your egg in a shallow bowl and set aside. Then combine your coconut flour, arrowroot flour, and salt in a large bowl.
Dredge each chicken tender through the egg, and then carefully coat with the flour mixture until each tender is thoroughly coated. Place on a baking sheet and set aside.
Stovetop method
Using a large skillet, melt oil of choice over medium heat. The oil should shimmer, but not smoke. If it begins smoking, turn the heat down. Fry your tenders in a single layer, being sure not to crowd the pan. You may need to work in batches depending on the size of your skillet.
While frying, add more oil to the pan as needed to ensure they don’t stick. Let them brown for about five minutes on each side. Be careful when flipping–a good rule of thumb is to not flip them until the coating is golden brown on the first side.
Once they’re cooked through and crispy (check that the internal temperature has reached 165+ degrees, if you’re unsure) remove them from the skillet and place on paper towels to drain.
Air fryer method
Good news–you can totally make these chicken tenders in your air fryer! Using an air fryer makes this recipe mess-free, hands off, and lower in fat.
If you’re using an air fryer, you’ll omit the oil from the recipe. Instead, just lightly coat the inside of your air fryer and the outside of each tender with cooking spray (use avocado oil spray, coconut oil spray, or olive oil spray to keep this recipe Whole30) and layer the tenders in a single layer. If you skip the oil on the outside of the tenders, they will not crispy up or get golden brown.
Cook for 5 minutes on each side at 400 degrees. Again, make sure the internal temperature reaches 165+ degrees.
Now, make your creamy buffalo dipping sauce! Simply whisk together all ingredients in a medium bowl until combined. You can either cover the chicken tenders in the sauce or use it for dipping, depending on preference.
Serve alongside a refreshing crisp salad and some sweet potato fries for a well-rounded meal!
Looking for other game day treats? These AIP Pizza Bites are the perfect finger food! I’m also a fan of these Bacon Cheeseburger Nachos or this Dairy Free Cheese Dip served with some grain-free tortilla chips.
Can you make these paleo chicken tenders in the air fryer?
Yes! To make these crispy chicken tenders in the air fryer, you’ll omit the oil from the recipe. Instead, you’ll lightly mist the inside of your air fryer before placing the tenders in it in a single layer. Cook at 400 degrees for 5 minutes before flipping the chicken and cooking another 5 minutes.
Pro tips for making these Whole30 chicken tenders delicious and easy:
- Make sure the oil on your skillet is hot before you put the chicken tenders in it. The oil should bubble and pop aggressively when you put a drop of water in it.
- Sprinkle the chicken tenders with just a bit of salt before you dredge them. This will ensure you flavor the chicken itself, and not just the coating.
Crispy Whole30 Buffalo Chicken Tenders
Equipment
- skillet
Ingredients
Whole30 Fried Chicken Tenders
- 2 lbs chicken tenders
- 1 egg
- 1/3 cup coconut flour
- 1/4 cup arrowroot flour
- 1/2 teaspoon salt
- ¼ cup coconut oil , or reserved bacon grease for frying
- 1 batch Creamy Buffalo Sauce, (or dip of your choice from these 8 dipping sauces!)
Instructions
- Remove chicken tenders from packaging, and dry each piece with a paper towel. Getting the chicken dry helps to get a crisp coating. Once dry, place chicken tenders to the side
- Break egg into a shallow, wide bowl and whisk until scrambled. Set to the side.
- Stir together coconut flour, arrowroot flour, and salt in a large bowl.
- One at a time, coat chicken tenders in the egg then dredge in flour mixture. Place on a baking sheet.
- Over medium heat, melt oil in a large skillet. Fry tenders in a single layer, adding more oil as needed. You’ll likely need to cook the tenders in batches depending on the size of your skillet.
- Let the bottom of the chicken get golden brown before you flip (about 5 minutes) and cook through on the other side. Once fully cooked (internal temperature will be 165+) and crispy, remove the chicken from the skillet and onto a towel or paper towel to absorb excess oil.
- Whisk together the ingredients for the sauce in a bowl, and use for dipping.
Notes
AIP & Egg Free Options:
To make this AIP Compliant, see the recipe card below for modifications.Dipping Sauce Options:
You can use the recipe for this Creamy Buffalo Sauce or one of the others (like Creamy Ranch or Chick Fil A Sauce) from this blog post of 8 Whole30 Sauces That Don't Suck.Nutrition
Below you can see an AIP version of this recipe.
See the recipe card above for Whole30 version.
Crispy AIP Buffalo Chicken Tenders
Equipment
- skillet
Ingredients
Whole30 Fried Chicken Tenders
- 2 lbs chicken tenders
- 1/4 cup coconut milk
- 1/3 cup coconut flour
- 1/4 cup arrowroot flour
- 1/2 teaspoon salt
- ¼ cup coconut oil , or reserved bacon grease for frying
Creamy Buffalo Dipping Sauce
- 1/2 cup AIP Ketchup
- ¼ cup AIP mayonnaise
- 3 Tbsp coconut oil
- 1 Tbsp coconut aminos
- 1 tsp apple cider vinegar, or white vinegar
- 1/2 tsp garlic powder
Instructions
- Remove chicken tenders from packaging, and dry each piece with a paper towel. Getting the chicken dry helps to get a crisp coating. Once dry, place chicken tenders to the side
- Pour coconut milk into a wide bowl. Set to the side.
- Stir together coconut flour, arrowroot flour, and salt in a large bowl.
- One at a time, coat chicken tenders in the coconut milk then dredge in flour mixture. Place on a baking sheet.
- Over medium heat, melt oil in a large skillet. Fry tenders in a single layer, adding more oil as needed. You’ll likely need to cook the tenders in batches depending on the size of your skillet.
- Let the bottom of the chicken get golden brown before you flip (about 5 minutes) and cook through on the other side. Once fully cooked (internal temperature will be 165+) and crispy, remove the chicken from the skillet and onto a towel or paper towel to absorb excess oil.
- Whisk together the ingredients for the sauce in a medium sized bowl. Buffalo sauce can be used to dip or coat the chicken based on personal preference.
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