5 from 6 votes
Crispy Buttermilk Fried Chicken Tenders
A buttermilk bath and a bespoke blend of spices make these Crispy Buttermilk Fried Chicken Tenders a family favorite as an appetizer or entrée.
Prep Time
10 mins
Cook Time
25 mins
Additional Time
4 hrs
Total Time
4 hrs 35 mins
Servings:
12
Calories:
629 kcal
Course:
Dinner
Cuisine:
American
Ingredients
- 1 cup + 3 tablespoons buttermilk divided, low-fat
- 1 1/2 teaspoons salt divided, sea salt
- 1/4 teaspoon cayenne pepper
- 1 teaspoon garlic powder divided
- 1 teaspoon smoked paprika divided
- 2 pounds chicken tenderloin
- 1 1/2 cups whole-wheat flour
- 1 1/2 teaspoons baking powder aluminum-free
- 3/4 teaspoon black pepper freshly ground
- 3-4 cups avocado oil for frying
Instructions
- In a large resealable bag, whisk together 1 cup of buttermilk, 3/4 teaspoon of sea salt, and 1/4 teaspoon each of cayenne pepper, garlic powder, and smoked paprika. Add the chicken tenderloins, seal the bag, and massage to coat the chicken. Marinate in the fridge for at least 4 hours.
- In a large bowl, mix whole-wheat flour, baking powder, remaining ¾ teaspoon of sea salt, black pepper, and an additional 3/4 teaspoon of both garlic powder and smoked paprika. Drizzle in 3 tablespoons of low-fat buttermilk and mix with a fork until crumbly.
- Line a baking sheet with parchment paper for easy cleanup. Remove the chicken from the marinade and allow excess to drip off. Dredge each tender in the breading mixture, pressing to adhere. Place breaded tenders on the baking sheet.
- Heat avocado oil in a large skillet over medium-high heat to 350°F. Fry the chicken tenders in batches, being careful not to overcrowd the pan, until golden brown and cooked through, about 3-4 minutes per side. Transfer to a paper towel-lined sheet to drain excess oil.
- Serve immediately.
Cup of Yum
Nutrition Information
Calories
629kcal
(31%)
Carbohydrates
12g
(4%)
Protein
19g
(38%)
Fat
57g
(88%)
Saturated Fat
7g
(35%)
Polyunsaturated Fat
8g
(47%)
Monounsaturated Fat
39g
(195%)
Trans Fat
0.01g
(1%)
Cholesterol
49mg
(16%)
Sodium
453mg
(19%)
Potassium
374mg
(8%)
Fiber
2g
(8%)
Sugar
1g
(2%)
Vitamin A
74IU
(1%)
Vitamin C
1mg
(1%)
Calcium
74mg
(7%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 12 Serving
Amount Per Serving
Calories 629
% Daily Value*
| Calories | 629kcal | 31% |
| Carbohydrates | 12g | 4% |
| Protein | 19g | 38% |
| Fat | 57g | 88% |
| Saturated Fat | 7g | 35% |
| Polyunsaturated Fat | 8g | 47% |
| Monounsaturated Fat | 39g | 195% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 49mg | 16% |
| Sodium | 453mg | 19% |
| Potassium | 374mg | 8% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 74IU | 1% |
| Vitamin C | 1mg | 1% |
| Calcium | 74mg | 7% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.