RECIPE: Try Rocco DiSpirito's Low-Fat Buffalo Chicken Tenders From 'Now Eat This!'

by The Z Living Editors
  • Total Time: 35 Mins
  • Cook: 15 Mins
  • Prep: 20 Mins
  • Serves: 4
  • Level: Beginner

Buffalo chicken tenders are, without question, one of the greatest snacks ever created: They're tasty, savory, with just the right amount of zing to make your tastebuds go wild. Unfortunately the downside to these delicious appetizers are that they tend to be high in fat and calories, too. But chef Rocco DiSpirito of Now Eat This!, worked to come up with a low-fat recipe for chicken tenders with a creamy blue cheese dipping sauce that cuts calories and fat down considerably. They're easy to make, and perfect for those weekend get togethers with friends and family!

Check out more about Now Eat This! here and find out where to watch the show.


  • 1 cup whole-wheat flour
  • 2½  cups whole-wheat panko breadcrumbs, such as Ian's All-Natural
  • 4 large egg whites
  • 12 ounces chicken tenders
  • Salt and freshly ground black pepper
  • Nonstick cooking spray
  • ½ cup Frank's RedHot Buffalo Wings Sauce
  • ½ cup Rocco's 3-grams-of-fat blue cheese dressing or store-bought reduced-fat blue cheese dressing, such as Bolthouse Farms


  1. Preheat the oven to 450°F. Place a wire rack on a foil-lined baking sheet, and set it aside.
  2. Put the flour in a shallow dish. Put the panko in another shallow dish. In a medium bowl, whip the egg whites with a whisk until they are extremely foamy but not quite holding peaks.
  3. Working in batches, dredge the chicken tenders in the flour, shaking off any excess. Add the chicken to the egg whites and toss to coat them completely. Add the chicken, a few pieces at a time, to the bowl of panko and coat completely.
  4. Spread the chicken out on the wire rack. Season the chicken well with salt and pepper, and spray it lightly with cooking spray. Bake the tenders until the breading is golden and crispy and the chicken is cooked through, about 14 minutes. 
  5. Using a pastry brush, brush the chicken fingers with the buffalo sauce. Arrange the chicken fingers on a platter, and serve with the blue cheese dressing for dipping.

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