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Buffalo Chicken Tenders with Blue Cheese Dip

This recipe for healthier Buffalo Chicken Tenders with Blue Cheese Dip is delicious 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 them in our creamy blue cheese sauce, and easily forget they’re only 158 calories per serving!

Buffalo Chicken Tenders with Blue Cheese Dip

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By: Team Beachbody
Posted in: Dinner, Side Dish, Snacks
4 servings
Prep Time
5 minutes
Cook Time
15 minutes


  • 4 Tbsp. hot pepper sauce (like Frank’s®), divided use
  • 2 Tbsp. white vinegar
  • 1 tsp. garlic powder
  • 1 tsp. paprika
  • 1 dash cayenne pepper (to taste; optional)
  • 1 lb. raw chicken tenders
  • ¼ cup nonfat 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 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. 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

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Nutritional Information (per serving):
Calories: 158
Total Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 74 mg
Sodium: 666 mg
Carbohydrates: 3 g
Fiber: 1 g
Sugar: 2 g
Protein: 26 g

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