The Memory Behind This Treat

I came up with these Buffalo Ranch Baked Chicken Strips on a night when everything felt like too much. My son had a soccer game that ran late, my blood sugar had been fussy all day, and the drive-thru menu was calling my name louder than I’d like to admit. I remember standing in my kitchen, reaching for the car keys, then catching a glimpse of a pack of chicken tenders in the fridge that really needed to be cooked. I thought about my grandmother, who could turn a “nothing in the house” night into a feast with just a few pantry staples. So I grabbed the buffalo sauce, a little ranch seasoning, and decided to see if I could make something that tasted like game-day takeout but wouldn’t send my glucose on a roller coaster.

As the chicken baked, the smell took over the house—spicy, tangy, and cozy all at once. My kids wandered into the kitchen asking if we’d ordered wings, and I smiled because I knew I was onto something. I loved that these Buffalo Ranch Baked Chicken Strips needed no breading at all, just a bold, flavorful coating that kept the chicken juicy and tender. When we sat down to eat, I watched my kids dunk piece after piece, not one complaint about them being “healthy.” That night reminded me why I cook this way: you can honor your health, keep your carbs in check, and still serve a dinner that feels fun, familiar, and downright craveable.

How To Make It (Mix & Ingredients)

To make these Buffalo Ranch Baked Chicken Strips, you only need a handful of ingredients and a big bowl. I start with about 1 pound of chicken tenders, patted dry so the flavors really cling. In a mixing bowl, whisk together 1/4 cup buffalo sauce and 1 tablespoon ranch seasoning until it’s smooth, creamy-looking, and smells like game day. This mix becomes your marinade, so you want it well blended—no dry ranch clumps hiding at the bottom. Taste a tiny dab if you like spicy food; if it’s too bold, add a teaspoon of olive oil to soften the heat without adding carbs.

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Instructions Process of Buffalo Ranch Baked Chicken Strips

Once your marinade is ready, toss in the chicken tenders and use tongs (or clean hands) to coat every nook and cranny. Cover the bowl and let the chicken rest in the fridge for at least 1 hour, or up to overnight for extra flavor and tenderness—this slow soak keeps the meat juicy without any breading. When you’re ready to bake, preheat the oven to 400°F and arrange the marinated tenders on a greased baking rack or parchment-lined sheet, making sure they don’t touch so they can brown instead of steam. Bake for 25–30 minutes, depending on thickness, until the edges look a little caramelized and the juices run clear. Right when they come out, brush each strip with an extra mix of 2 tablespoons buffalo sauce and 1 tablespoon ranch seasoning for that final punch of flavor that makes these taste indulgent, even though they’re keto, low-carb, and fully weeknight-approved.

Make-Ahead & Storage

These Buffalo Ranch Baked Chicken Strips are a meal prep dream, especially if you’re feeding kids, managing blood sugar, or both. For best flavor, you can marinate the chicken tenders up to 24 hours in advance: just whisk the buffalo sauce and ranch seasoning, coat the strips, cover, and refrigerate. When you’re ready to cook, pop them straight onto a baking sheet and into the oven. If you like to batch cook, double the recipe and bake on two pans, switching racks halfway through so everything cooks evenly. I often do this on a Sunday afternoon so we have quick, protein-rich options ready to reheat all week.

Once baked and cooled, store your Buffalo Ranch Baked Chicken Strips in an airtight container in the fridge for up to 4 days. They’ll firm up slightly as they chill, but stay juicy if you don’t overbake them on day one. Reheat them in a 375°F oven or air fryer for 5–8 minutes until warmed through and a little crisp on the edges; the microwave works in a pinch, but it will make them softer. If you plan to use them for salads, bowls, or lunchboxes, you can slice the cooked strips and chill them that way—cold, they’re fantastic over greens with a drizzle of ranch or extra buffalo. For longer storage, freeze the cooked strips on a parchment-lined sheet until solid, then transfer to a freezer bag and keep for up to 2 months; reheat from frozen in the oven or air fryer so they don’t dry out.

Best Ingredients & Party Variations

When you’re building the bold flavor in these Buffalo Ranch Baked Chicken Strips, start with good quality chicken tenders—look for fresh, not previously frozen, so they stay juicy without any breading to protect them. I like a medium-heat buffalo sauce with clean ingredients (no sneaky sugar in the first few ingredients), then I boost that tang with a dry ranch seasoning that’s either homemade or a low-sodium store-bought version. If you’re watching carbs very tightly, double-check that ranch blend; some brands add cornstarch or sugar, so flip that label over before it jumps in your cart. A touch of avocado oil spray on your baking rack or sheet helps the tenders crisp up on the edges without deep frying. And if you’re salt-sensitive or managing blood pressure along with blood sugar, hold back just a pinch of salt until after baking, since the sauce and seasoning already bring plenty of flavor.

For parties, I almost always turn these Buffalo Ranch Baked Chicken Strips into a fun platter with three simple serving variations so everyone feels included. For low-carb eaters, I slice the baked strips and serve them in lettuce “boats” with extra ranch or blue cheese for dipping. For the kids (or the spice-shy), I set a few pieces aside before the final brushing of buffalo sauce and toss them in a 50/50 mix of ranch dressing and buffalo, so they’re more “gentle tang” than “fire alarm.” You can also cut the raw chicken into bite-size nuggets before marinating to make toothpick-friendly party bites—just reduce the bake time and watch for that opaque center and nice golden edges. When I’m feeding a crowd, I’ll bake a double batch and offer a “build-your-own plate” bar with roasted veggies, celery sticks, and a simple low-carb slaw, so your Buffalo Ranch Baked Chicken Strips become the star of a balanced, blood-sugar-friendly spread.

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Serving of Buffalo Ranch Baked Chicken Strips

Conclusion

As I pull a pan of these Buffalo Ranch Baked Chicken Strips from the oven, my kitchen always feels a little warmer, a little happier. There’s something special about setting down a platter of crispy, flavorful chicken and watching everyone reach in, dipping, laughing, and going back for “just one more.” It’s comfort food with a lighter touch, and it proves you can care for your health without giving up the fun, messy, sauce-on-your-fingers kind of food that brings people together.

I hope this recipe becomes one of those “go-to” meals in your house—the kind you can rely on for busy weeknights, game days, or those evenings when you need something familiar but still blood-sugar friendly. Don’t be afraid to make it your own, either. Add a little more heat, a little extra ranch, or serve it with your favorite low-carb sides.

I’d love for you to try this recipe, share it with someone you care about, and make your own little memory around the table.

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Recipe

Buffalo Ranch Baked Chicken Strips

Healthy, bold, no-breading baked chicken strips with a buffalo ranch coating that are keto, low carb, and family friendly.

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Prep Time 10 minutes mins

Cook Time 25 minutes mins

Total Time 35 minutes mins

Servings: 8 chicken strips

Course: Main Course

Cuisine: American

Calories: 231

Ingredients Method Notes

Ingredients

  

Ingredients

• 1 lb chicken tenders
• 1/4 cup buffalo sauce
• 2 tbsp buffalo sauce for finishing
• 2 tbsp ranch seasoning divided
• 1 tsp olive oil optional
• Nonstick cooking spray or 1 tsp olive oil for greasing pan

Method

 

1. Pat the chicken tenders dry with paper towels and set aside.
2. In a medium bowl, whisk together 1/4 cup buffalo sauce and 1 tbsp ranch seasoning until smooth; if you prefer a slightly milder flavor, whisk in 1 tsp olive oil.
3. Add the chicken tenders to the bowl and toss until all pieces are evenly coated with the buffalo ranch marinade.
4. Cover the bowl and refrigerate for at least 1 hour, or up to overnight, to let the flavors absorb.
5. When ready to bake, preheat the oven to 400°F and lightly grease a baking rack set over a sheet pan, or line a baking sheet with parchment and lightly grease it.
6. Arrange the marinated chicken tenders in a single layer on the prepared rack or sheet, leaving space between each piece so they bake evenly.
7. Bake for 25 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F.
8. While the chicken bakes, in a small bowl mix 2 tbsp buffalo sauce with the remaining 1 tbsp ranch seasoning to make a finishing sauce.
9. Remove the chicken from the oven and immediately brush each strip with the buffalo ranch finishing sauce.
10. Let the chicken rest for 5 minutes, then serve warm with your favorite low-carb dipping sauce, if desired.

Notes

- For stronger flavor, marinate the chicken overnight in the refrigerator.
- Use a wire rack over a sheet pan for better browning and less sogginess.
- Choose a buffalo sauce with no added sugar to keep this fully keto and low carb.
- Store leftovers in an airtight container in the refrigerator for up to 4 days, or freeze for up to 2 months.
- Reheat in a 375°F oven or air fryer for 5–8 minutes to crisp the edges again.