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the completed buffalo chicken tenders served on a white plate with celery sticks

Buffalo Chicken Tenders

Everything you love about buffalo wings in an easy to make and no-mess form!
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Course: Main Course
Cuisine: American
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4
Calories: 339kcal


  • 4 chicken breasts boneless, skinless
  • ½ cup (68g) seasoned flour
  • 1 ½ cups (130g) panko bread crumbs
  • 2 eggs beaten
  • 1 cup (271g) buffalo hot sauce warmed


Oven Instructions:

  • Preheat the oven to 400F / 200C.
  • Cut chicken breast against the grain to make strips and set aside.
  • Place flour and bread crumbs into a bowl. In a separate bowl, beat the eggs.
  • Dip both sides of each chicken strip into the egg mixture, then into the flour mix.
  • Place the coated tenders in a single layer on a lined sheet pan and cook for 15-20 minutes, or until the internal temperature of chicken reaches 165F / 74C.
  • Remove from oven and while warm, coat the tenders gently with hot sauce.
  • Serve with extra hot sauce, celery, and blue cheese crumbles.

Air Fryer Instructions:

  • Preheat the air fryer to 350F / 180C.
  • Cut chicken breast against the grain to make into tenders and set aside.
  • Place flour and bread crumbs into a bowl and in a separate bowl, beat the eggs.
  • Dip the chicken tenders into the egg and then into the flour mix. Repeat the process, dipping again into the egg and once again into the flour mix.
  • Transfer to a clean bowl and gently toss with hot sauce until coated.
  • Lightly spray the basket of the air fryer with oil, add the chicken tenders in a single layer, then lightly spritz the tops.
  • Cook for 7-9 minutes, flipping the tenders over halfway through cooking time.
  • Serve buffalo chicken tenders with extra hot sauce, celery sticks, and blue cheese crumbles.



  • Slice the chicken breast into tenders as close to the same size as possible for even cooking.
  • Coat the chicken in the egg and bread crumb mixture twice for a thick, crispy coating.
  • Don’t crowd the pan or the air fryer basket.
  • Flip the chicken tenders over halfway through cooking time.
  • When baking, place the chicken tenders on top of an oven-safe rack for the crispiest coating.
  • Coat with the buffalo sauce just before serving, so the tenders don’t become soggy.
  • Always check your chicken for doneness with a meat thermometer. The internal temperature should reach 165F / 74C.
  • Air fryer temperatures can vary depending on the make and model. Start with less cooking time, check for doneness, then add more time as needed.
  • Storage - keep leftovers in an airtight container inside the fridge for 4 days. 
  • There are 4 WW Blue Plan SmartPoints in one serving of this.


Calories: 339kcal | Carbohydrates: 36g | Protein: 32g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 154mg | Sodium: 3530mg | Potassium: 493mg | Fiber: 1g | Sugar: 1g | Vitamin A: 153IU | Vitamin C: 1mg | Calcium: 59mg | Iron: 12mg