Keto Boneless Buffalo Chicken Wings at last!

I have been hunting for a keto version of Boneless Buffalo Chicken Tenders for years! I’ve tried many store-bought versions. My biggest issue with the frozen store-bought versions, even when they are keto is that they use extremely processed chicken for the nuggets! Keto is supposed to make my lifestyle healthier; I don’t want to feel like I am inhaling a McDonald’s McBlue Cheese Salad for lunch!

So here I am, waltzing through the forest in my favorite thrifted romper, trying to come up with keto friendly buffalo tenders at last!

Who else has Boneless Wings worthy of the calories and carbs? Boneless Buffalo Wings are one of my guilty pleasures.

• Denny’s, don’t judge me. We are thousands of miles from Tennessee; the choices are not great. Denny’s boneless wings have been some of my favorites since I was in my twenties. Their sauce is super sour, which I happen to like.
• Wingstop; For being a chain you can find in most towns, Wingstop’s wings and sauces are pretty decent. We order them to-go quite often, then I reheat them in the air fryer when I get home.
• The Buffalo Spot; If you are anywhere in the southern California are, there is a great new buffalo chicken chain called The Buffalo Spot.  When I first heard of them, I was hoping they did buffalo burgers and steaks but I love the other buffalo as well! But this place has great boneless wing options like Mango Habanero and Parmesan Garlic, even if they don’t have bison on the menu.

Why am I so obsessed with Keto Boneless Buffalo Chicken Wings? One of my favorite easy lunches is Buffalo Chicken Salad with the Best Blue Cheese Dressing. I’m kind of obsessed with a good a blue cheese dressing.

Every lunchtime, I want a salad with blue cheese dressing almost every day of my life. Luckily for me, it’s an easy keto lunch! What is the secret to the best blue cheese dressing? That would be buttermilk, y’all! And obviously using great quality blue cheese, such as Point Reyes Blue Cheese.

If you are a spicy fried chicken fan like me, then someday you truly must travel to Tennessee. Tennessee is known to be a food mecca. It’s also known for Nashville Hot Chicken. Nashville Hot Chicken is like Buffalo Chicken’s spicy cousin. Hattie B’s in Nashville is world famous and for a good reason, for the best Nashville Hot Chicken. It totally lived up to the hype. The line out the door in that Tennessee summertime humidity was totally worth it. Alas, Hattie B’s is not keto. It’s more like vacation food! I may snowshoe all winter long and burn 1,000 calories a day just walking in snow but I still can not justify none non-keto chicken lunch!

This chicken freezes so incredibly well. Then you can reheat the leftovers all week long in the air fryer. Bing Bang Boom, a healthy keto lunch!

So what kind of oil should you fry these keto nuggets in?

Yeah, yeah, yeah, I know that RFK Jr says you should only use beef tallow for frying, but it can be hard to locate in the area of the country where I live. But now our local Costco has finally started carrying beef tallow at long last! When it comes to coconut oil or beef tallow, I swear, the healthiest for you, frying options in 2025, how do they stack up?

Why coconut oil?

Coconut oil is my household frying oil of choice, and not just because it’s finally summertime in this mountain town; I am wearing a sarong and enjoy smelling like a Bali vacation. I mean, coconut oil feels like it belongs in both a frying pan and a hair mask. It’s the friend who brings essential oils to brunch. What is not to like about coconut oil?

“Hey, I’m like, the zen goddess of the kitchen. I’m tropical, I’m plant-based, I moisturize your soul and your sautéed kale.”

Coconut oil is fantastic for sautéing, until get it too hot and suddenly your kitchen smells like burning piña colada. You definitely need to watch the heat when cooking with coconut oil but I still prefer it.

Pros:
🥥 Vegan-friendly
🥥 Slightly sweet flavor
🥥 Makes your kitchen smell like a yoga retreat at the White Lotus (With less Loranzapan)

Cons:
🥥 Can burn quicker than your hopes during Whole30
🥥 Turns into a rock in winter, like it’s training for the Ice Age Olympics

Beef tallow, it’s what’s for dinner

If you want your kitchen to smell like your 90s grandmother’s midwestern ranch house, then hell yes, on that beef tallow. Will beef tallow make your home smell like Grandma is wearing heels in the kitchen back in the 50s? Sure, tasty beef tallow may taste like your arteries need to call a lawyer, but good lord, it’s delicious. RFK Jr. swears it’s good for me and I’ve never known a Kennedy to tell a lie.

Pros:
🥩 Insane flavor — like “crispy roast potatoes made by angels” level
🥩 High smoke point = won’t burst into flame when you look away
🥩 Packed with fat-soluble vitamins, if you’re into that sort of thing

Cons:
🥩 Not vegan (obviously)
🥩 Makes your house smell like a steakhouse had a baby with a campfire
🥩 Your friends named “India” and “Skye” might not speak to you after

At the end of the day, use coconut oil when you want to feel like Gwyneth Paltrow on a juice cleanse. Use beef tallow when you invite your flannel-wearing Libertarian neighbors over for dinner.

Keto Boneless Buffalo Chicken Wings at last!

1 pound chicken thighs, cut into bite-sized pieces

2 eggs

3 teaspoons Frank’s Red Hot Sauce or your favorite wing sauce

1 teaspoon garlic powder

1/2 a teaspoon of cayenne

2 teaspoons of white vinegar

1/2 teaspoon white pepper powder

1 teaspoon salt

1/4 cup potato starch

Coconut oil or beef tallow for frying.

Whip those eggs. The next step to preparing Keto Boneless Buffalo Chicken Wings is to mix in the white vinegar, cayenne, garlic powder, white pepper and salt. Stir in the potato starch last until there are no lumps. Mix in your chicken pieces.

Now I like to use only 1 cup of coconut oil for two reasons. Number one, I just don’t want to deep fry the living hell out of this chicken. I finish it in the air fryer, so I don’t care if it’s not deep-fried one hundred percent. Number two, I just don’t want to waste all that coconut oil.

The next step to preparing Keto Boneless Buffalo Chicken Wings is to heat your oil to piping hot. Throw in one small piece of chicken to sizzle just to make sure your chicken is hot enough. Throw your chicken in, batches at a time and move it around to stir-fry it until browned well in the oil. Drain the chicken well. When all the chicken is cooked, move it to your air fryer to finish it at 400°F for ten minutes.