We’ve all been there: trying to get “back on track” and hitting a wall by day three of dry chicken breast and broccoli. Chicken breast is one of our favorite high-protein ingredients, but if you cook it the same way every week, it can get pretty repetitive. That’s exactly why we came up with these air fryer buffalo chicken tenders: a way to turn plain chicken breast into something bold and juicy, without the heavy breading or extra calories.

This is one of those meals we make when we want something quick, satisfying, and easy to clean up. Everything comes together in one bowl before it goes into the air fryer, so there’s no messy breading station and no pile of dishes waiting afterward.

The marinade is what makes these tenders stand out. It gives the chicken plenty of Buffalo flavor, helps it stay surprisingly juicy, and creates beautifully caramelized edges in the air fryer. We love serving them with crunchy celery sticks and a cold, creamy ranch-style dip because the contrast in temperature and texture brings the whole dish together.

Nutrition (Per Serving – Recipe Makes 3 Servings)

Calories	Carbs	Fat	Protein
334 kcal	8 g	10 g	50 g

Calories and macronutrients are per serving and are approximate. Actual values may vary depending on the specific ingredients used. For informational purposes only.

Close-up of Air Fryer Buffalo Chicken Tenders without breading served with celery sticks on a stone plate.

Why Choose These Air Fryer Buffalo Chicken Tenders?

No Mess, No Stress

If you’ve ever ended up with more breading on your fingers than on the chicken, this recipe is for you. We skip the whole flour, egg, and breadcrumb routine. Just toss everything into one bowl, mix it well, and let the air fryer do the rest.

High-Protein, But Not Boring

These Buffalo Chicken Tenders without breading deliver an impressive protein-to-calorie ratio, with around 50g of protein per serving for just about 334 calories. Compared to traditional fried chicken tenders, they make it much easier to enjoy that same satisfying flavor while keeping your macros on track.

Juicy Without Deep Frying

This is where the air fryer really shines. Even at high heat, these tenders stay surprisingly juicy and flavorful. The marinade does the heavy lifting by adding plenty of flavor and helping the chicken stay tender.

Perfect for Meal Prep

We almost always double the batch, because these buffalo chicken strips hold up incredibly well in the fridge. Toss the leftovers into wraps, bowls, or salads for an easy lunch that barely needs any extra prep. Just reheat, add your favorite toppings, and you’re ready to eat.

What You Need for This Recipe

Ingredients for Air Fryer Buffalo Chicken Tenders without breading.

Here you can see the ingredients for these air fryer buffalo chicken tenders. See the recipe card below for the full list of ingredients with all quantities.

Ingredients Explained

Chicken Breast: our lean protein base. We slice it lengthwise into even strips so they cook evenly and resemble classic chicken tenders.
Hot Sauce: gives the chicken its signature tangy Buffalo flavor. We recommend using a classic Louisiana-style hot sauce instead of a thick or sweet hot sauce for the best results.
Skyr or Greek Yogurt: our little secret weapon. We use it in both the marinade and the dip because it adds creaminess, boosts the protein, and helps keep the chicken tender and juicy.
Lemon Juice: adds a fresh, bright flavor and works together with the yogurt to help tenderize the chicken.
Oil: helps the marinade emulsify and gives the tenders beautifully browned edges in the air fryer.

Recipe Variations

You can easily customize this air fryer buffalo chicken tenders recipe to match your own taste.

Hot Sauce vs. Store-Bought Buffalo Sauce: we skip bottled Buffalo sauce because it often contains butter or added oils that quickly increase the calories. Instead, we combine a classic hot sauce with high-protein yogurt and spices to create the bold, tangy Buffalo-inspired flavor we’re after, with much better macros.
Chicken Breast: want to save some prep time? Use pre-cut chicken tenderloins instead of slicing your own strips. They are usually smaller than chicken breast pieces, so they may cook a little faster in the air fryer.
Heat Level: adjust the amount of hot sauce to match your spice preference. We like the balance in this recipe, but it’s easy to make it milder or hotter without changing the marinade.
Air Fryer or Oven: don’t have an air fryer? No problem. You can also make these as baked buffalo chicken tenders in the oven. The cooking time is a little longer, but you’ll find the exact temperature and timing in the recipe card below.

Any changes to the ingredients may affect the macronutrient values. If you modify the recipe, the nutritional values should be recalculated accordingly.

How to Make These Buffalo Chicken Tenders

Mixing the marinade ingredients. Then slicing the chicken breast into tenders.

Steps 1–4: Prepare the Marinade & Chicken

Whisk together the hot sauce, high-protein yogurt, lemon juice, oil, and seasonings until smooth. This marinade gives the chicken its bold Buffalo flavor while keeping it juicy without any breading. Pat the chicken dry, slice it into even strips, and you’re ready for the next step.

Marinating the chicken tenders. Then baking them on a baking tray with parchment paper.

Steps 5–8: Marinate and Cook

Coat the chicken evenly in the marinade, then let it rest in the fridge so the flavors can develop and the yogurt-based marinade can help keep the meat tender. Arrange the tenders in a single layer with some space between each piece for even cooking. Cook until lightly browned and fully cooked through.

Mixing the protein ranch dip and showing the assembled chicken tenders, celery sticks and dip on a stone plate.

Steps 9–11: Make the Dip & Serve

While the chicken cooks, mix the ranch-style dip ingredients until smooth and creamy. Let it chill briefly so the flavors can come together. Once the tenders are ready, let them rest before serving. Enjoy them with the high-protein ranch dip, crunchy celery sticks, and your favorite toppings.

JuicyMacros Recipe Tip

The Right Timing Matters: one thing we learned while testing this recipe is that timing matters. Since these tenders don’t have breading, they can dry out quickly if overcooked. We take them out as soon as they’re lightly browned and reach 74°C (165°F) to keep them juicy.

How to Store & Meal Prep

Fridge
Store the cooked tenders in an airtight container for up to 4 days. Keep the ranch dip separate to prevent the chicken from getting soft.
Freezer
We freeze the raw tenders directly in the marinade in a Ziploc bag for up to 3 months, perfect for busy days when you need a quick meal.
Cooked tenders can be frozen for up to 2 months. We freeze them flat on a parchment-lined plate first so they don’t stick together in the bag.
Reheat
If you can, skip the microwave, as it can make the chicken dry and rubbery.
We recommend reheating the tenders back in the air fryer or oven at 180°C (350°F) for 3–5 minutes (or 6–8 minutes in the oven).
Another good option is a hot pan with a splash of water and a lid on top, steaming for 2–3 minutes.

Similar Recipes

Here are more chicken recipes:

If this recipe was a hit for you, consider leaving a star rating and letting us know your experience in the comments below. 🙂

Recipe: Air Fryer Buffalo Chicken Tenders (No Breading!)

Air Fryer Buffalo Chicken Tenders (No Breading!)

Recipe by JuicyMacros – juicymacros.com

0.0 from 0 votes

Course: Main CourseCuisine: American

Servings

–

servings

Prep Time

minutes

Cook Time

minutes

Calories*

334

kcal

Carbohydrates*

Fat*

Protein*

These Air Fryer Buffalo Chicken Tenders are our favorite way to make chicken breast more exciting. Juicy, spicy, and packed with protein, these buffalo chicken strips come together without any breading and are perfect for a quick lunch, easy dinner, or meal prep.

Cook Mode

Keep the screen of your device on

Ingredients

Chicken & Marinade
600 g Chicken Breast
45 g Hot Sauce
45 g Skyr / Greek Yogurt (0.2% fat)
1 tbsp Lemon Juice
1 tbsp Oil
2 tsp Smoked Paprika
1 tsp Garlic Powder
1 tsp Onion Powder
1 tsp Salt
0.5 tsp Pepper
Ranch-Style Dip
60 g Skyr / Greek Yogurt (0.2% fat)
5 g Mustard
0.5 tbsp Lemon Juice
0.5 tsp Garlic Powder
0.5 tsp Onion Powder
0.5 tsp Parsley
0.5 tsp Dill
0.25 tsp Salt
0.25 tsp Pepper
Optional
Chopped Spring Onions
Sesame Seeds
Celery Sticks

Directions

Pepare the Marinade
In a large bowl, whisk together the hot sauce, high-protein yogurt, lemon juice, oil, smoked paprika, garlic powder, onion powder, salt, and pepper until smooth.
Prep and Marinate the Chicken
Pat the chicken breasts dry and slice them lengthwise into evenly sized tender strips (about 2–3 cm / ¾–1 inch wide). Add the chicken to the marinade and toss until every piece is well coated. Cover and refrigerate for 30–60 minutes.
Cook the Chicken
Arrange the chicken tenders in a single layer in your air fryer basket or on a lined baking tray. Leave a little space between each piece so the hot air can circulate properly.
• Air Fryer: 200°C for 10–12 min, flipping halfway.
• Oven (fan): 200°C for 18–22 min, flipping halfway.
The chicken is done when it’s lightly browned on the outside and reaches an internal temperature of 74°C (165°F).
Make the Ranch Dip
While the chicken cooks, combine all dip ingredients in a small bowl and stir until smooth and creamy. Refrigerate for at least 10 minutes to let the flavors develop.
Serve
Let the chicken rest for 2–3 minutes before serving. Enjoy with the ranch-style dip and, if desired, garnish with chopped spring onions, sesame seeds, and celery sticks on the side.

Recipe Video

Notes

1. Meal Prep & Lunchbox
– These Buffalo Chicken Tenders are perfect for meal prep since they stay juicy without any breading. Enjoy them in wraps, salads, or with rice and vegetables.
– Pack the ranch dip separately and add it just before eating to keep the chicken at its best.
2. Storage
– Fridge: Store the cooled chicken tenders in an airtight container in the refrigerator for up to 4 days. Store the ranch dip separately.
– Freezer: Freeze the raw marinated chicken for up to 3 months and thaw overnight in the refrigerator before cooking. Cooked tenders can also be frozen for up to 2 months.
3. Reheating
– Air Fryer: Reheat at 180°C (350°F) for 3–5 minutes.
– Oven: Bake at 180°C (350°F) for 6–8 minutes until heated through.
– Skillet: Reheat over medium heat with a splash of water or hot sauce and cover for 2–3 minutes.
– Microwave: Heat at 600W in 30-second intervals if needed, although the texture is best when reheated in the air fryer or oven.
*Calories and macronutrients are per serving and are approximate. Actual values may vary depending on the specific ingredients used. For informational purposes only.

Have you tried this recipe yourself?

Tag @juicymacros on Instagram and let us know.

Recipe FAQs

How long do you cook chicken tenders in the air fryer?

At 200°C (400°F), they usually take about 10–12 minutes. For the juiciest results, cook them until the thickest piece reaches an internal temperature of 74°C (165°F).

What is the difference between chicken tenders and breast?

Chicken tenders are actually the small, tender muscle located just underneath the breast, which makes them naturally more tender. That said, for this recipe, regular chicken breast sliced into strips works just as well, so use whichever you have on hand.

Can you cook frozen chicken tenders in an air fryer?

Since this recipe skips the breading, we always recommend fully thawing the marinated tenders first, ideally overnight in the fridge. Cooking them from frozen tends to burn the marinade on the outside before the chicken cooks through on the inside.

Can I use this recipe to make baked buffalo chicken tenders in a regular oven?

Definitely! Bake them on a lined baking tray at 200°C (400°F) using the fan setting. They take about 18–22 minutes and turn out just as juicy and flavorful.