Healthy Buffalo

I love fried chicken tenders. They are just so crispy and delicious, but oh so unhealthy and (usually) loaded in fat. But I have fixed all that!! I knew there had to be a way to make chicken tenders just as delicious as the crispy fried ones, minus the big vat of oil. With the help of Pinterest for inspiration, I succeeded.

Looks likes it fried, doesn’t it! (And seriously… camera LOVE!) They also have a hint of heat with the addition of buffalo sauce in the marinade.

What can I say? I was craving wings at the time too! So this can also be a healthy way to curb your hot wings craving on a random Tuesday night.

But please be careful when placing the chicken in the oven.

Yes, I did drop the uncooked chicken in the oven. Note to self, place the pan ONTO the oven rack….NOT oven door.

No worries! I saved them!! From start to finish, it took about 45 minutes including the marinade time. What to know the secret of the extra-crispy crust though?!?!


Yes you heard that right! I used a bran-like cereal that was high in fiber and low in sugar, which made a perfect crust for the chicken tenders.  I was amazed at how crispy it turned out. So I suggest making these tonight. See below for my step-by-step recipe!

Healthy Buffalo Chicken Strips

Print this recipe!


  • Small chicken breast (0.75 – 1 pound)
  • 3/4 cup wing sauce
  • 1/2 cup egg whites
  • 2 tablespoons hot sauce
  • 1.5 cups high fiber cereal (I used Nature’s Path Organic Heritage Flakes)
  • 1 tablespoons garlic powder
  • 1 tablespoon onion powder
  • 2 teaspoons pepper
  • 1 tablespoon butter, melted
  • 1 tablespoon wing sauce
  • 2 teaspoons hot sauce
Preheat oven to 400 degrees F.
Clean your chicken and cut into strips. In a shallow bowl, combine the wing sauce, egg whites, and hot sauce together. Place chicken strips in wing sauce mixture and set in the refrigerator to marinade for at least 30 minutes.
In the mean time, combine cereal, garlic powder, onion powder, and pepper into a mini food processor.
Pulse until cereal has been reduced to fine crumbs (It’s ok if there are some larger pieces). Place seasoned cereal crumbs in a shallow dish.
Once chicken has marinaded, evenly coat each strip in cereal crumbs and place on a greased, foil-lined baking sheet. Repeat with the remaining chicken strips.
Combine butter, wing and hot sauce into a small bowl.
Before placing chicken in the oven, lightly brush butter mixture over the top of the chicken strips.
Place chicken in oven and cook for about 20 minutes or until internal temperature is 165 degrees F.
Eat with vegetables and enjoy your guilt free crispy chicken!

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