Proteins · Sides · snacks · Whole30 Recipes

Buffalo Chicken Tenders | Whole 30 Approved

Lately I’ve been inspired in the kitchen and more importantly, I have been inspired to learn even further about the quality of food and what it truly does to the body.

Do I believe in “moderation”?
Do I think vegetable oils are largely to blame for heart disease?
Does clarified butter REALLY taste different from ghee?

These are the things that go on in my brain while I probably should be thinking of things like… moving into the first house we bought next week and not packing a damn thing for it.

One thing stays constant though, I still like anything and everything buffalo flavored which is why I feel the need to figure out how to get it no matter what I am experimenting or exploring with at the time.

Right now I am doing a Whole 30 mini reset which is basically eating whole 30 for 7 days straight. I’m loving it so far and even more than the original whole 30 itself. By the way, the recap post is still coming but I needed some time to process how I truly felt about the program. Can you guess though?

Anyway, these buffalo chicken tenders are nothing original but to me they give me that greasy bar food taste without all the crappy oils and junk which is always a plus for me and my ever-changing dietary needs.

They are also Whole 3o approved for those of you looking on pinterest right now, frantically searching compliant recipes and wondering how you’re going to make it.

You’ll be just fine …. especially with these in your corner

Buffalo Chicken Tenders


Buffalo Chicken Tenders | Whole 30 Approved
Prep Time
15 mins
Cook Time
40 mins
Total Time
55 mins

These buffalo chicken tenders are scratch made and will have you looking forward to dinner, lunch or whatever meal you can sneak them into.

Course: dinner, lunch, Sides, Snack
Cuisine: gluten free, paleo, whole 30
Servings: 4
Author: Thyme and JOY
  • 4 pieces Boneless Skinless Chicken Breast
  • 2 Eggs
  • 1 tsp Garlic
  • 1 tsp Sea Salt
  • 1/2 tsp Black Pepper
  • 3/4 cup Coconut or Almond Flour
  • 1 pinch Dried Parsley
Buffalo Sauce
  • 3/4 cup Franks Red Hot Sauce
  • 3 tbsp Ghee or Clarified butter
Chicken Breasts
  1. Preheat oven to 425

  2. Place wire rack atop a baking pan and grease with coconut or compliant oil

  3. Cut the chicken breasts into tender sized pieces

  4. In a bowl, combine flour of choice, salt, pepper, garlic and parsley whisking until combined

  5. In another bowl, beat 2 eggs

  6. Using a fork or tongs, place pieces of chicken one by one into egg mixture, then coat in flour mixture and place on wire rack making sure they are not touching one another 

  7. Bake for 20 minutes and flip them over for the remaining 10 minutes or until cooked through completely 


Buffalo Sauce
  1. Add 3/4 cup Franks Red Hot and 3 tbsp ghee to a small sauce pan and slowly heat until ghee is fully mixed in and incorporated before adding to a bowl

  2. Dip cooked chicken pieces into buffalo sauce until fully coated and then place back on wire rack

  3. Bake for an additional 10 minutes at 425 or broil until crispy

Recipe Notes

**coconut flour will produce more of a wet consistency while almond flour will be more crunchy

**for extra heat, coat the tenders in buffalo sauce AGAIN after final bake

**dip in tessemaes ranch dressing for a decadent whole 30 meal


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