Buffalo Chicken Tenders With Blue Cheese Dip

Buffalo Chicken Tenders With Blue Cheese Dip

This recipe for healthier Buffalo Chicken Tenders with Blue Cheese Dip is finger-lickin’ good and better for you than your average basket of wings.

These tangy, spicy buffalo chicken tenders are the perfect dish for setting out before a big game or at your next potluck.

You can drench these babies in your favorite hot wing sauce dip ’em in our creamy blue cheese sauce and easily forget they’re only 158 calories per serving!

3.16 from 26 votes

Buffalo Chicken Tenders with Blue Cheese Dip

These tangy, spicy chicken tenders dipped in creamy blue cheese sauce are delicious enough to make you forget they're only 158 calories per serving.

Course Main Course
Prep Time 5 mins
Cook Time 15 mins
Total Time 50 mins
Servings 4 Servings
Calories 166 kcal
Author BODi


  • 4 Tbsp hot pepper sauce (like Frank's®) divided use
  • 2 Tbsp white vinegar
  • 1 tsp garlic powder
  • 1 tsp ground paprika
  • 1 dash ground cayenne pepper to taste (optional)
  • 1 lb raw chicken breast tenders
  • ¼ cup reduced-fat (2%) plain yogurt
  • 1 Tbsp crumbled blue cheese
  • 4 medium celery stalks, cut into sticks


  1. Combine 1 Tbsp. hot sauce, vinegar, garlic powder, paprika, and cayenne (if desired) in a small bowl; mix well.

  2. Add chicken; toss to coat. Marinate, covered, in refrigerator for 30 minutes.

  3. Preheat oven to 375° F.

  4. Place chicken in a baking dish. Discard any remaining marinade. Bake for 12 to 15 minutes, or until chicken is no longer pink in the middle.

  5. While chicken is baking, combine yogurt and cheese in a small bowl; mix well. Set aside.

  6. Combine chicken and remaining 3 Tbsp. hot sauce in a large bowl; toss gently to blend.

  7. Serve chicken with dip and celery.

Recipe Notes

The Nutrition Facts box below provides estimated nutritional information for this recipe.

Nutrition Facts
Buffalo Chicken Tenders with Blue Cheese Dip
Amount Per Serving (1 Serving)
Calories 166 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g6%
Cholesterol 85mg28%
Sodium 573mg25%
Potassium 3mg0%
Carbohydrates 3g1%
Fiber 1g4%
Sugar 1g1%
Protein 28g56%
* Percent Daily Values are based on a 2000 calorie diet.

Container Equivalents
1 Red
1 tsp.

2B Mindset Plate It!
Add veggies to make this a great snackional.

*Note on equivalents: Per serving, the amount of yogurt and cheese found in this recipe is not enough to count toward a day’s red or blue allowance. As such, these ingredients (and calories) have been calculated into the tsp. equivalent.

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