Introduction

Buffalo Chicken Tenders and Buffalo Cauliflower pair perfectly with a rich caramelized onion chive Greek yogurt dip for a flavorful and satisfying meal. Whether you’re craving crispy chicken or a hearty vegetarian option, this recipe delivers bold spicy flavors balanced by a creamy, tangy dip.

A round white plate is filled with bright orange cauliflower florets coated in a spicy sauce, arranged in a circle around a small white bowl in the center. The bowl is filled with a creamy white dip speckled with herbs and topped with finely chopped green chives. The cauliflower pieces show texture with slightly bumpy surfaces and small gaps where the vegetable stem connects. The plate sits on a white marbled surface, creating a clean and fresh background. photo taken with an iphone --ar 4:5 --v 7

Ingredients

For the buffalo chicken tenders:

1 lb. chicken tenders
1/4 cup gluten free all purpose flour (regular all purpose is fine too)
1 egg, beaten + 2 tablespoons water
1/2 cup panko breadcrumbs
1/4 cup cornmeal
1 teaspoon garlic powder
1/2 teaspoon onion powder
Pinch of cayenne
Salt and pepper
3/4 cup Franks Red Hot Sauce
Sunflower oil or canola oil for frying

For the buffalo cauliflower:

1 head cauliflower, cut into florets
3/4 cup gluten free all purpose flour (I use Trader Joe’s brand)
2/3 cup water
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
Pinch of cayenne
Salt and pepper
3/4 cup Franks Red Hot Sauce

For the caramelized onion chive Greek yogurt dip:

1/2 yellow onion, thinly sliced
1 tablespoon sugar
2 tablespoons olive oil
1 teaspoon Worcestershire sauce
2 tablespoons mayonnaise
1 small 5 oz. container plain nonfat Greek yogurt
2 tablespoons chives, chopped
Pinch of garlic powder
Salt and pepper

Instructions

Step 1: Preheat your oven to 400℉ if making the chicken tenders. Prepare three bowls: one with flour, one with the beaten egg and water mixture, and one with a mix of panko, cornmeal, garlic powder, onion powder, cayenne, salt, and pepper. Dredge each chicken tender first in flour, then egg mixture, followed by the breadcrumb mixture.
Step 2: Heat a nonstick skillet over medium-high heat and add enough canola or sunflower oil to coat the bottom. Cook the tenders 2-3 minutes per side until golden brown. Transfer to a baking sheet fitted with a greased rack if available, then bake for 8-10 minutes.
Step 3: Brush the chicken tenders with Franks Red Hot Sauce on each side, then return to the oven for an additional 2-3 minutes. Remove from oven and let rest for 5-10 minutes before serving to allow the coating to set.
Step 4: If making buffalo cauliflower, preheat oven to 425℉. Whisk together flour, water, garlic powder, onion powder, cayenne, salt, and pepper to create a batter. Coat the cauliflower florets thoroughly, shaking off excess batter, and place on a greased baking sheet with a rack if you have one.
Step 5: Bake cauliflower for 8-10 minutes, then flip and bake an additional 6-8 minutes. Brush florets with hot sauce, move the oven rack to the top position, and broil for 3-5 minutes until slightly golden. Allow to rest for 5-10 minutes before serving.
Step 6: For the caramelized onion chive dip, heat olive oil in a small skillet over medium-high heat. Add sliced onion and cook, stirring frequently, for 15-20 minutes until caramelized and golden. Add sugar during the last 5 minutes and cook until dark brown and sweet but not burned. Season with salt and pepper, then set aside to cool.
Step 7: Once onions are cool, combine them with Worcestershire sauce, mayonnaise, Greek yogurt, chives, garlic powder, salt, and pepper. Stir well and taste, adjusting seasoning as needed. Refrigerate for a couple of hours if desired for best flavor.
Step 8: Serve the buffalo chicken tenders or buffalo cauliflower alongside the caramelized onion chive Greek yogurt dip. Enjoy!

Tips & Variations

Use a baking rack when roasting chicken or cauliflower to ensure extra crispiness by allowing air circulation.
If you don’t have a baking rack, place florets or tenders directly on a greased baking sheet, though they might be less crispy.
Adjust the amount of cayenne and hot sauce to control the spice level to your liking.
For a vegan version, substitute mayonnaise with vegan mayo and use cauliflower instead of chicken.
The caramelized onion dip tastes better if refrigerated for a few hours but can be served immediately.

Storage

Store leftover chicken tenders, cauliflower, and dip separately in airtight containers in the refrigerator for up to 3 days. Reheat chicken and cauliflower in a 375℉ oven for about 10 minutes to crisp them again. Do not heat the dip; serve it chilled.

How to Serve

The image shows six pieces of crispy fried chicken tenders stacked in a small pile on a white plate with raised circular patterns around the edge. The tenders have a rich orange-brown color and a textured, crunchy coating. On top of the chicken tenders, there are four bright green chive stalks arranged in a crisscross pattern. The plate is placed on a white marbled surface. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I bake the chicken tenders instead of frying them?

Yes, you can bake the breaded chicken tenders at 400℉. Place them on a greased baking rack and bake for 15-20 minutes, flipping halfway, until golden and cooked through. This method is healthier but may be slightly less crispy.

Is this dip suitable for people avoiding dairy?

This dip uses Greek yogurt, which is dairy, so it’s not suitable for those avoiding dairy. However, you can try substituting the Greek yogurt with a dairy-free yogurt alternative and use vegan mayonnaise to make it dairy-free.