Weight Loss Friendly High-Protein Sweet & Spicy Buffalo Ranch Chicken Tenders
Craving crispy chicken tenders while trying to eat more protein? These High-Protein Sweet & Spicy Buffalo Ranch Chicken Tenders are the perfect combination of crispy, sticky, spicy, sweet, and creamy!
Instead of traditional breadcrumbs, these chicken tenders are coated with crushed Buffalo Ranch protein chips for an extra protein boost and incredible flavor. They're air-fried until golden and crispy, then tossed in a sticky hot honey Buffalo glaze and served with a creamy high-protein ranch dipping sauce.
At approximately 430 calories and 60g of protein per serving, they're a delicious option for a high-protein lunch, dinner, or meal-prep-friendly recipe.
Why You'll Love These High-Protein Chicken Tenders
High in protein — approximately 60g per serving
Air fryer friendly — crispy without deep frying
Sweet and spicy — hot honey and Buffalo sauce create the perfect balance
Extra crispy — crushed Buffalo Ranch protein chips make an amazing coating
Creamy high-protein ranch — made with cottage cheese and Greek yogurt
Weight-loss friendly — a protein-packed meal that can fit into many calorie-conscious eating plans
Easy to make — simple ingredients and minimal prep
Perfect for lunch, dinner, meal prep, or a healthier game-day meal
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Ingredients
For the Chicken Tenders
1¼ lbs chicken tenderloins
¼ cup Fit Flour
2 large eggs, beaten
4 bags Quest Buffalo Ranch Protein Chips, crushed
Salt and black pepper, to taste
Cooking spray
For the Sticky Hot Honey Buffalo Glaze
3 tablespoons honey
2 tablespoons Frank's RedHot
1 tablespoon butter
1 teaspoon Dijon mustard
½ teaspoon garlic powder
For the High-Protein Ranch
½ cup cottage cheese, blended until smooth
½ cup nonfat Greek yogurt
1 ranch seasoning packet
Water, as needed to thin
How to Make High-Protein Buffalo Chicken Tenders
1. Prepare the coating
Place the flour, beaten eggs, and crushed Buffalo Ranch protein chips into separate bowls.
Season the chicken tenderloins with salt and black pepper.
Dip each chicken tender into the flour, followed by the beaten egg, and finally coat thoroughly with the crushed protein chips.
Press the coating gently onto the chicken so it sticks well.
2. Air fry the chicken
Preheat your air fryer to 390°F (200°C).
Arrange the coated chicken tenders in a single layer, leaving space between each piece. Lightly spray them with cooking spray.
Air fry for approximately 8–12 minutes, turning halfway through if needed, until the coating is golden and crispy and the chicken reaches an internal temperature of 165°F (74°C).
Cooking time can vary depending on the thickness of your chicken tenders and your air fryer.
3. Make the hot honey Buffalo glaze
While the chicken cooks, add the butter, honey, Frank's RedHot, Dijon mustard, and garlic powder to a pan.
Cook over low to medium heat, stirring until the butter melts and the sauce becomes slightly thicker and glossy.
4. Coat the chicken
Once the chicken tenders are crispy and fully cooked, add them to the pan with the hot honey Buffalo glaze.
Gently toss until every tender is coated in the sweet and spicy sauce.
5. Make the high-protein ranch
Blend the cottage cheese until smooth.
Combine the blended cottage cheese with the nonfat Greek yogurt and ranch seasoning.
Add a small amount of water at a time until the ranch reaches your preferred dipping consistency.
6. Serve
Serve the crispy, sticky Buffalo chicken tenders immediately with plenty of creamy high-protein ranch for dipping.
The combination of crispy Buffalo chicken, sweet hot honey glaze, and creamy ranch is seriously addictive!
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Nutrition Information
Makes 4 servings
Per serving:
Calories: 430
Protein: 60g
Carbohydrates: 21g
Fat: 12g
Nutrition information can vary depending on the specific brands and products used.
Tips for the Best Air Fryer Chicken Tenders
Don't overcrowd the air fryer.
Arrange the tenders in a single layer so hot air can circulate around them and create a crispier coating.
Crush the protein chips finely.
Smaller pieces create a more even coating and help the breading stick to the chicken.
Don't skip the cooking spray.
A light coating of cooking spray can help the breading become beautifully golden and crispy.
Check the internal temperature.
Chicken should reach 165°F (74°C) in the thickest part before serving.
Serve the sauce on the side for maximum crispiness.
If you want the tenders to stay extra crispy, serve the hot honey Buffalo glaze as a dipping sauce rather than tossing the chicken in it.
Can I Make These Chicken Tenders Ahead of Time?
Yes! These high-protein chicken tenders are a great option for meal prep.
Cook the chicken according to the recipe, allow it to cool, and store it in an airtight container in the refrigerator. Keep the ranch and Buffalo glaze separate when possible.
For the best texture, reheat the chicken in an air fryer rather than a microwave to help bring back some of the crispiness.
What Makes These Chicken Tenders High in Protein?
The chicken itself provides a substantial amount of protein, while the Buffalo Ranch protein chip coating adds another protein boost.
The creamy ranch also uses cottage cheese and nonfat Greek yogurt, two convenient ingredients that can increase the protein content of a dipping sauce without relying on heavy cream-based ingredients.
What to Serve With Buffalo Chicken Tenders
Turn these crispy chicken tenders into a complete meal by serving them with:
Roasted broccoli
Air-fried vegetables
A crunchy cucumber salad
Coleslaw
Roasted sweet potatoes
Cauliflower rice
A simple green salad
Fresh celery and carrots
Frequently Asked Questions
Are these chicken tenders good for weight loss?
They can be a great option for a calorie-conscious, high-protein meal. With approximately 430 calories and 60g of protein per serving, they can help you build a satisfying meal while keeping protein high. Individual calorie and protein needs vary, so portion size and overall daily intake still matter.
Can I make these without an air fryer?
Yes. You can bake the coated chicken tenders in a preheated oven until crispy and cooked through. Use a meat thermometer to make sure the chicken reaches 165°F (74°C) internally.
Can I make the ranch without cottage cheese?
You can substitute additional Greek yogurt, although the texture and protein content will be different. Blended cottage cheese creates a particularly creamy, high-protein ranch.
Are these chicken tenders spicy?
They have a noticeable Buffalo kick, but the sweetness from the honey and creaminess of the ranch help balance the heat. Adjust the amount of hot sauce to your preference.
Final Thoughts
Healthy eating doesn't have to mean boring food!
These Sweet & Spicy Buffalo Ranch Chicken Tenders prove that a high-protein meal can still be crispy, flavorful, satisfying, and seriously delicious. With juicy chicken, crunchy Buffalo Ranch protein chips, a sticky hot honey glaze, and creamy high-protein ranch, this recipe is one you'll want to make again and again.
Save this recipe for your next high-protein dinner, healthy meal prep, weight-loss-friendly meal, or easy air fryer recipe!
Recipe at a Glance
