The Ultimate Low Carb Fried Chicken Tenders with Buffalo Sauce & Blue Cheese Dip

🍽️ Makes: 4 (3 tenders per portion) 
🔪 Prep time: 20 mins (plus 12 hours marinating) 
🔥 Cook time: 15 mins 
⚖️ Net carbs: 3g
💪 Protein: 49g 
✅ No added sugar and no seed oils 

Golden, ultra-crispy chicken tenders coated in a spiced pork crumb and fried until crackling and juicy. Served with buttery buffalo sauce and a cool, chunky blue cheese dressing. Proper comfort food.

Ingredients

Spice Mix

• 2 tsp ground celery seed 
  
• 2 tsp onion powder 
  
• 1½ tsp garlic powder 
  
• 2½ tsp sweet smoked paprika 
  
• 1 tsp cayenne 
  
• 1 tsp mustard powder 
  
• Sea salt 
  
• White pepper

Chicken brine

• 12 large chicken tenders 
  
• 125g buttermilk 
  
• 2 egg whites 
  
• 1 tsp baking powder 
  
• 1 tbsp spice mix

Coating

• 80g pork puffs 
  
• 80g unflavoured whey protein powder 
  
• Remaining spice mix 
  
• Sea salt 
  
• Black pepper
• Light Avocado Oil

Blue cheese dressing

• 50g fu:di Posh Mayo 
  
• 100g soured cream 
  
• 50g blue cheese 
  
• 1 tbsp chopped chives 
  
• Lemon zest 
  
• ¼ tsp garlic powder 
  
• ¼ tsp onion powder 
  
• Sea salt 
  
• Black pepper

Buffalo sauce

• 150ml Frank’s Hot Sauce 
  
• 110g butter 
  
• ½ tsp garlic powder 
  
• ½ tsp sweet smoked paprika 
  
• Sea salt 
  
• Black pepper

Let's Begin!

Step 1 - Make the spice mix

Combine all the spice mix ingredients in a bowl and stir until evenly blended. 

Step 2 - Marinate the chicken

In a large bowl, whisk together the buttermilk, egg whites, baking powder and 1 tbsp of the spice mix. Add the chicken tenders and coat thoroughly. Cover and refrigerate for at least 12 hours for maximum tenderness and flavour. 

Step 3 - Prepare the blue cheese dip 

Mash the blue cheese into the fu:di Posh Mayo until creamy but still slightly chunky. Stir through the soured cream, chopped chives, lemon zest, garlic powder and onion powder. Season with salt and pepper to taste. Chill until ready to serve. 

Step 4 - Make the buffalo sauce 

Place all buffalo sauce ingredients into a saucepan over low heat. Warm gently until the butter melts. Blend with a hand blender until smooth and glossy. Set aside and rewarm gently before serving. 

Step 5 - Prepare the coating

Add the pork puffs to a blender and pulse until a fine crumb. Add the blitzed pork puffs, whey protein powder, remaining spice mix, salt and pepper to a tray and mix well to ensure everything is evenly dispersed.  

Step 6 - Coat the tenders

Remove each tender from the marinade and place directly into the coating mixture. Press firmly so the crumb adheres completely and forms an even crust. 

Step 7 - Fry until golden