Keto Dinner | Keto Buffalo Chicken

Keto Buffalo Chicken proves that eating a gluten-free and low carb diet doesn’t have to mean sacrifice! Juicy chicken is fried crispy and tossed with a classic sauce you love. I like to make this in the air fryer – it saves money on oil and reduces the greasiness. Feel free to fry them if you like. Either way, you are going to love this irresistible recipe that has just 2 net carbs per serving!

The issue with fried chicken on a low carb keto diet is that the breading typically contains flour, and may also have cornstarch. Frying in a high heat safe oil is perfectly fine of keto. To make fried chicken that is keto friendly, I have substituted almond flour and Parmesan cheese for the flour.

I’m super excited to share todays recipe with you guys. If you follow me on Instagram you might have seen me make this for dinner a few weeks ago. That was actually the first time I made it and it was such a success! We are huge zucchini boat fans and I had planned to bake them like normal, but I decided to try them in the air fryer and the result was delicious! The zucchini gets tender and slightly crisp and then the cheese on top gets bubbly and slightly browned, it is just perfect! And bonus points that it can be done without turning on the oven and heating the kitchen in this sweltering heat. 

Keto Buffalo Chicken

Prep Time: 15 mins

Cook Time: 10 mins

Total Time: 25 mins

Servings: 4 

Calories: 346kcal 

Ingredients:

Chicken:

• Salt and Pepper
• 2 eggs
• 1 pound chicken tenders
• Avocado Oil for cooking
• 1/2 cup almond flour
• 1/2 cup finely grated parmesan
• 1 teaspoon smoked paprika
• 1/4 teaspoon cayenne pepper

Sauce:

• 2 tablespoons white vinegar
• 1 clove garlic minced
• 1/2 teaspoon sea salt
• 1/3 cup hot sauce like Frank's Hot Sauce
• 2 tablespoons butter

For Serving: Keto Blue Cheese Dressing, Blue Cheese Crumbles

Instructions:

1. In a shallow bowl combine almond flour, Parmesan, smoked paprika, cayenne pepper, salt, and pepper.
2. In a separate bowl, bet the eggs.
3. Dip the chicken tenders in the eggs, and then coat with the almond flour mixture.

Stovetop:

1. Heat 2 inches of avocado oil in a skillet to 375 degrees.
2. Fry for about 10 minutes, flipping once halfway through.
3. Drain on paper towels.

Air Fryer:

1. Heat your air fryer to 400 degrees.
2. Spray your air fryer basket with oil. Add chicken tenders and spray.
3. Cook for 8 minutes, flipping half way through.

Sauce:

1. While the chicken is cooking, combine hot sauce, butter, vinegar, garlic, and salt to a small saucepan.
2. Heat until the butter is melted, whisking to combine.

Assembly:

1. Toss the chicken tenders with the sauce. Serve warm with Keto Blue Cheese Dressing and Blue Cheese Crumbles.

Notes:

• Tips & Tricks
• If you don’t want to Air Fry or Fry them, you can bake them in a 400 degree oven for about 15 minutes.
• Make sure that you only flip them once!  Flipping more often causes the breading to fall off.
• If you would like to thicken the left over sauce for dipping, stir in 1/4 teaspoon xanthan gum.
• Variations for this  Recipe:
• For a breaded low carb BBQ chicken, substitute Keto BBQ sauce for the Franks Hot Sauce.
• If pork rinds are your thing, you may use ground up pork rinds in place of the almond flour.

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