Keto Lunch! Buffalo Chicken Tots

By March 22, 2019

Buffalo Chicken Tots

Spice up your traditional lunch menu with this easy to make keto lunch recipe — buffalo chicken tots. I mean really spice it up because this low-carb chicken wings recipe is spicy and not for the faint of heart.

If you like wings, you’re going to love these!

Guide on how to start keto.

Keto shopping lists, recipes, and more! Start keto with this FREE 5-step guide.

I'm ready!

Benefits of Spicy Foods

Spice isn’t a bad thing, in fact a little spice is actually good for (most) people!

  • Treating general pain
  • Arthritis relief
  • Lowering risk for heart disease, strokes, and heart attacks
  • Reducing internal inflammation

You might not think it’s that spicy if you’re a spicy person but just note you start by adding Cajun seasoning and then end it with tossing the chicken in a buffalo sauce to have you sweating in no time.

And, the type of buffalo sauce you choose will make a big different to the spice factor.

Buffalo Chicken Tots

Benefit of Avocado or Coconut Oil Vs. Traditional Oils

You might notice this recipe calls for avocado or coconut oil. I like to switch up which oils I use based on what I have readably available, but I never touch the traditional-commercial oil like:

  • Vegetable Oil
  • Corn Oil
  • Canola Oil

Some oils are naturally good, and some oils are naturally bad, and some oils are just not awesome when they’re heated beyond a certain temperature. One of the main characteristics of a detrimental oil is that it’s unstable when heated—polyunsaturated fats are particularly sensitive to heat and become unstable when heated. In order to extract oil from a seed, heat is often used, and if this seed contains a high amount of polyunsaturated fats, the extraction process will make the oil rancid and highly inflammatory. Often these unstable oils are used for high-heat cooking, frying, and baking, which only creates more inflammatory factors.

Oils to avoid include soybean, rice bran, wheat germ, peanut, sesame, corn, grapeseed, cottonseed, and safflower, as well as vegetable shortening, margarine, and vegan spreads. These oils have high ratios of omega-6 to omega-3and lots of processed ingredients (in the case of the spreads and margarines), and many are highly GMO and use chemicals to extract the oil from the seed, which is even worse than using heat.

Oils you do not want to cook with include unrefined avocado oil, olive oil, almond oil, and MCT oil. These oils are perfectly safe when chilled or at room temperature, but they should never be heated because their smoke points are lower than others. The lower the smoke point, the less safe it is to cook with because heat causes the oil to rancify, so it will cause free-radical damage in your body when ingested.

When you’re shopping, look for these keywords on labels—they’re all signs of a good oil: cold-pressed, centrifuge extracted, extra-virgin, unrefined.

Avocado oil provides health benefits and tastes delicious thanks to its delicious buttery avocado base. Some of the health benefits avocado oil provides are:

So, you can see why I choose avocado oil as often as I can. When I can’t, I like to use coconut oil because of its delicious taste and its ability to speed up my metabolism.

All right guys here’s your chance to try this delicious keto lunch — I wrote this low carb chicken wing recipe in my first keto cookbook and never looked back.

Keto Lunch! Buffalo Chicken Tots
Recipe type: Dairy-free, Low-carb, Nut-free, Keto
Prep time: 
Cook time: 
Total time: 
Serves: 6
Ultra-spicy boneless chicken wings coated in Cajun spices, fried in your favorite oil until it’s crisp on the outside, then doused in buffalo sauce. Best served with ranch dressing.
Buffalo Sauce
For Serving
  1. Preheat the oven to 400°F (205°C) and line a rimmed baking sheet with parchment paper or a silicone baking mat.
  2. Cut the chicken thighs into roughly 1-inch (2.5-cm) squares and set aside.
  3. Place the Cajun seasoning in a bowl. Add a couple of pieces of chicken and toss to coat lightly, then transfer to a plate. Repeat with the remaining chicken.
  4. Pour the oil of your choice into a large frying pan and heat on medium-high for 2 minutes, or until it begins to crackle lightly.
  5. Transfer the chicken pieces to the frying pan, leaving a small gap between pieces. Once the pan is full, cook for 2 to 3 minutes before flipping the chicken pieces over and cooking for another 2 to 3 minutes. The chicken should be crisp on the outside. Transfer to a clean plate and repeat with the remaining pieces.
  6. Meanwhile, place the ingredients for the Buffalo sauce in a medium-sized bowl and whisk to combine. When all the chicken is done, transfer it to the bowl with the sauce and toss to coat.
  7. Spread the coated chicken tots on the prepared baking sheet and bake for 20 minutes, or until the sauce on the edges of the chicken begins to blacken.
  8. Serve the chicken tots with ranch dressing and celery sticks, if desired.
Keep in an airtight container in the fridge for up to 3 days or in the freezer for up to 1 month.

If you like dipping sauce with your boneless wings, these babies are even more delicious when paired with my favorite ranch dressing.

View Nutrition Information (once on page, scroll down)
Buffalo Chicken Tots

These Buffalo Chicken Tots are delicious! However, don’t take my word for it. Give the recipe a try, snap some pictures and share your thoughts and photos with me on Instagram — @healthfulpursuit

This entry was tagged: chicken, chicken wings, keto lunch, keto recipe

Happy Keto Body Promotion - 12 Week Video Program

Hi! I'm Leanne (RHN FBCS)

a Functional Medicine Practitioner, host of the Healthful Pursuit Podcast, and best-selling author of The Keto Diet & Keto for Women. I want to live in a world where every woman has access to knowledge to better her health.

Read more about me...

Weekly Meal Plans