How to Make Perfect Buttermilk Fried Chicken Tenders Every Time

If you’re craving crispy, tender, and flavorful fried chicken tenders without the guilt, these Buttermilk Fried Chicken Tenders are the perfect solution. With a few simple swaps and the magic of buttermilk, you can enjoy the crispy crunch and juicy interior you love in a healthier version. These tenders are lighter, full of flavor, and perfect for a family-friendly dinner or as a satisfying snack.

Ingredients

For the Chicken Tenders:

• 1 lb boneless, skinless chicken tenders
• 1 cup low-fat buttermilk
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon paprika
• 1/4 teaspoon cayenne pepper (optional for extra heat)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 large egg, beaten

For the Breading:

• 1/2 cup whole wheat breadcrumbs (or panko breadcrumbs for extra crunch)
• 1/4 cup cornmeal
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper
• Non-stick cooking spray

Instructions

Marinate the Chicken

1. In a large bowl, combine the buttermilk, garlic powder, onion powder, paprika, cayenne pepper, salt, and black pepper. Stir to combine.
2. Add the chicken tenders to the buttermilk mixture, making sure the chicken is completely submerged. Cover the bowl and refrigerate for at least 1 hour (overnight for best results). Marinating helps tenderize the chicken and infuse flavor.

Prepare the Breading

1. In a shallow dish, combine the whole wheat breadcrumbs, cornmeal, oregano, thyme, garlic powder, and black pepper. Mix until well combined.
2. In another shallow dish, beat the egg.
3. Remove the chicken tenders from the buttermilk marinade, allowing any excess liquid to drip off. Dip each chicken tender into the beaten egg, then coat thoroughly in the breadcrumb mixture, pressing gently to ensure the coating sticks.

Cook the Chicken Tenders

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat for easy cleanup.
2. Lightly spray the coated chicken tenders with non-stick cooking spray to help them crisp up in the oven.
3. Arrange the chicken tenders in a single layer on the prepared baking sheet. Bake for 15-20 minutes, flipping halfway through the cooking time, until the chicken is golden brown and cooked through (internal temperature should reach 165°F/74°C).

Serve and Enjoy

1. Serve the buttermilk fried chicken tenders with your favorite dipping sauce, such as honey mustard, BBQ sauce, or a light ranch dressing.
2. Pair with a side of roasted vegetables or a fresh salad for a balanced meal.

Nutritional Information

(Per Serving)

• Calories: ~250
• Protein: 30g
• Carbohydrates: 18g
• Fat: 7g
• Fiber: 3g
• WW Points: ~6-7 (varies by plan and specific ingredients)

Why You’ll Love This Recipe

1. Crispy and Flavorful: These chicken tenders are perfectly crispy on the outside while remaining juicy and tender inside, all without deep-frying.
2. Lightened Up: By baking instead of frying and using whole wheat breadcrumbs, this recipe cuts down on calories and fat, making it a healthier alternative to traditional fried chicken.
3. Family-Friendly: These tenders are great for both adults and kids, making them a hit at the dinner table or as a snack.
4. Customizable: Adjust the seasoning to suit your preferences, whether you like it mild or with a bit of spice. You can even use different herbs and spices to create a unique flavor.

Tips for Success

• Make It Spicy: If you love spice, add more cayenne pepper to the marinade or sprinkle some chili powder on the breading mixture for an extra kick.
• Double the Recipe: If you’re feeding a larger group, simply double the ingredients and make more tenders. They store well in the fridge for a couple of days, so you can even meal prep!
• Dipping Sauces: Try serving with lighter dipping sauces like Greek yogurt-based ranch or a spicy buffalo sauce for an extra flavorful twist.
• Serve with Veggies: Pair your tenders with a side of sautéed spinach, a fresh salad, or some roasted sweet potato fries for a well-rounded meal.

Serving Suggestions

• With a Side Salad: A fresh green salad with a light vinaigrette is the perfect accompaniment to these crispy chicken tenders.
• Roasted Veggies: Add some roasted veggies like carrots, zucchini, or broccoli to the plate for extra fiber and nutrients.
• Mashed Potatoes: For a comforting side dish, pair these tenders with a small serving of mashed cauliflower or mashed potatoes (using olive oil instead of butter for a lighter version).

These Buttermilk Fried Chicken Tenders are a great way to satisfy your cravings for crispy fried chicken without compromising your healthy eating goals. By baking instead of deep-frying and using light ingredients like buttermilk and whole wheat breadcrumbs, you can enjoy a flavorful, crispy dish that’s both satisfying and guilt-free. Perfect for a weeknight dinner, meal prep, or even a fun family dinner, these tenders will quickly become a go-to recipe in your Weight Watchers journey.