For those following a ketogenic diet, finding satisfying and delicious recipes can sometimes be a challenge. Look no further! These keto chicken tenders are a game-changer, offering a crispy, flavorful alternative to traditional, carb-heavy chicken tenders. Whether you bake them in the oven or air fry them to perfection, these tenders are sure to become a family favorite. This article provides multiple approaches to preparing keto-friendly chicken tenders that are crispy, juicy, and packed with flavor.
Why Choose Keto Chicken Tenders?
Traditional chicken tenders are often coated in flour and breadcrumbs, making them unsuitable for a ketogenic diet. These keto chicken tenders, however, use low-carb breading alternatives like almond flour, grated Parmesan cheese, and crushed pork rinds to deliver the same satisfying crunch without the carbs. This makes them an excellent option for anyone looking to reduce their carbohydrate intake while still enjoying their favorite foods.
Health Benefits of Keto Chicken
Chicken is incredibly protein-rich, making it a great, satisfying addition to any keto diet. By preparing chicken with Parmesan cheese and seasonings rather than traditional flour and bread crumbs, you get more calories from protein and fat and fewer from carbohydrates. The idea is to cut back most on the carbs that are easy to digest, like sugar, soda, pastries, and white bread.
Key Ingredients for Keto Chicken Tenders
To make the perfect keto chicken tenders, you'll need a few key ingredients:
Chicken: You can use chicken breasts, tenderloins, or thighs. If using chicken breasts or thighs, cut them into thin strips about the size of chicken tenderloins.
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Egg: An egg wash helps the breading stick to the chicken.
Almond Flour: A low-carb, gluten-free option for breading. If you're nut-free, you can swap this with pork rind panko instead, which will result in a crunchier chicken.
Parmesan Cheese: Use the grated or powdered variety, not shredded, for the best coating.
Pork Rinds: Crushed pork rinds (aka pork panko) make an excellent breading for keto recipes.
Mayonnaise: This helps the breading stick and ensures the chicken stays nice and juicy.
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Spices: Garlic powder, onion powder, paprika, Italian seasoning, and garlic salt.
Butter: Melted butter brushed on the chicken ensures the breading ends up crispy and delicious.
Hot Sauce (Optional): For those who like a little heat, hot sauce can be added to the breading or used in a hot honey sauce. Look for a hot sauce that has 0 carbs per serving.
Allulose Honey (Optional): A keto honey substitute is key to a delicious spicy sauce.
Oven-Baked Keto Chicken Tenders
Baking is a simple and healthy way to prepare keto chicken tenders. Here's a detailed recipe to guide you through the process:
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Ingredients:
- 1 lb chicken tenders
- 1/2 cup grated Parmesan cheese (Kraft recommended)
- 2 tbsp Ranch dressing seasoning mix
- 1 tbsp dried parsley
- 1/4 cup salted butter, melted
- Salt and pepper to taste
Instructions:
- Preheat the oven: Preheat oven to 350 degrees F (175 degrees C) and line a large baking sheet with tin foil. Lightly grease a baking sheet.
- Prepare the dry coating: Place Parmesan cheese, Ranch dressing seasoning mix, and dried parsley leaves onto a large plate or shallow dish. Use a fork to mix ingredients well. Season the chicken tenders lightly with salt and pepper. Season the eggs with salt and pepper and place into another shallow bowl.
- Prepare the chicken: Use another fork to dip both sides of the chicken tender in melted butter, then dip both sides into the Parmesan mixture, making sure all sides are coated well. Dip each tender into the egg wash and shake off excess; then press into the seasoned almond flour, making sure the tenders are coated on all sides.
- Bake: Transfer Parmesan-coated chicken tenders to the foil-lined baking sheet, placing them about 1/2 inch apart from each other. Once all chicken has been coated and placed onto the baking sheet, bake for 23-25 minutes at 350 degrees F.
- Broil for crispiness: Turn on the oven’s broiler and carefully watch to cook the tops of the chicken until browned. Each oven will be different, so watch carefully. It should take about 2-3 minutes. Remove once you are satisfied with the color. Cool for 5 minutes.
- Serve: Serve immediately with your favorite dipping sauces such as Ranch dressing, mustard, ketchup, and even spicy mayonnaise. Gently place the tenders into a bag or, drizzle with buffalo sauce, and shake very gently to coat.
Tips for Oven-Baked Keto Chicken Tenders
- Watch carefully while broiling: The Parmesan browns very fast, so don't leave the oven.
- Adjust baking time as needed: Add extra time for doneness if needed.
- Serving suggestions: You can even use the chicken tenders to go in pasta sauce.
- Storage: Store any leftovers in an airtight container in the refrigerator for up to 3 days. Re-heat in microwave or oven as needed. Place chicken on a heat proof bowl, covered and microwave for 45-60 seconds or until hot.
Air Fryer Keto Chicken Tenders
For an even crispier result, consider using an air fryer. This method cooks the chicken quickly and evenly, giving you that perfect crunch.
Ingredients:
- 1 lb chicken tenders
- 1/2 cup almond flour
- 1/4 cup grated Parmesan cheese
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
- 1/4 tsp garlic salt
- 1 large egg
- 2 tbsp mayonnaise
- 2 tbsp melted butter
- Salt and pepper to taste
Instructions:
- Prepare the chicken: Slice the chicken breasts or thighs into thin strips. If using tenderloins, skip this step.
- Set up breading stations: In a shallow dish, combine mayonnaise and eggs. In another shallow dish, mix your almond flour, parmesan, and spices.
- Bread the chicken: Dip a chicken strip into the egg and mayonnaise mixture, making sure every little bit is covered. Let the excess egg drip back into the dish, then move the chicken to the flour mixture. Toss to coat, gently pressing it into the cheese and seasonings to make sure the coating will stick.
- Preheat the air fryer: Preheat the air fryer to 390 degrees F (200 degrees C).
- Air fry: Place the chicken tenders in a single layer (not touching) in the air fryer basket. Cook for about 8 minutes, flipping halfway through.
- Brush with butter: Once the chicken is breaded, melt butter and gently brush over the chicken tenders.
Air Fryer Tips
- Don't overcrowd the basket: Make sure the tenders do not touch to ensure they get perfectly crispy.
- Double dip for extra crispiness: Send the chicken tenders into the egg wash and flour a second time before baking.
- Temperature adjustment: Reduce regular oven temperature by 25° to 50° (not going below 350°) on your air fryer. If food is getting too dark, reduce by another 25°. Always follow manufacturer’s instructions.
- Reheating: You can also pop the tenders into an air fryer. Air fry at 400 degrees F.
Pan-Fried Keto Chicken Tenders
Pan-frying is another excellent method for achieving crispy and flavorful keto chicken tenders.
Ingredients:
- 1 lb chicken tenders
- 1/2 cup grated Parmesan cheese
- 2 tablespoons Dijon mustard
- 1 teaspoon garlic powder
- 1/4 teaspoon cayenne pepper
- 2 tablespoons olive oil
Instructions:
- Prepare the chicken: Place the chicken tenders between two layers of wax paper and pound them ⅛-inch-thin.
- Season the chicken: Brush both sides of the chicken pieces with mustard and sprinkle them with garlic powder and cayenne.
- Coat with Parmesan: Place the Parmesan in a shallow bowl. Dip the chicken pieces, one by one, into the Parmesan and press to coat.
- Fry the chicken: Heat a nonstick double-burner griddle or two large nonstick skillets over medium heat for about 2 minutes. Brush with olive oil. Fry the chicken tenders until browned and cooked through (their internal temperature should reach 165ºF), about 3 minutes on each side. Use two wide spatulas to flip them, not tongs - this will ensure the Parmesan coating stays intact.
- Serve immediately.
Pan-Frying Tips
- Use a good nonstick skillet: The main challenge when making this recipe is that grated Parmesan doesn't adhere to chicken as well as traditional coatings.
- Monitor the temperature: Make sure the skillet is heated to medium heat.
Keto Hot Honey Chicken Tenders
For those who enjoy a balance of sweet and spicy, these Keto Hot Honey Chicken Tenders are a must-try. They offer a crunchy exterior, succulent meat, and a spicy-sweet glaze that will tantalize your taste buds.
Ingredients:
- 1 lb chicken tenders (or chicken breasts cut into strips)
- 1/2 cup crushed pork rinds (or almond flour)
- 1/4 cup almond flour (if not using pork rinds)
- 1 large egg
- 2 tbsp water
- 1/4 cup butter
- 1/4 cup allulose honey (or other keto-friendly honey substitute)
- 1-2 tbsp hot sauce (adjust to your spice preference)
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1/2 tsp cayenne pepper
- Salt and pepper to taste
Instructions:
- Prepare the breading: In a shallow bowl, whisk together the pork rinds, almond flour, and spices. Season to taste with salt and pepper.
- Set up breading stations: In another shallow bowl, whisk together the egg and water.
- Bread the chicken: Dip each tender in the egg mixture and shake to remove the excess, then dip in the pork rind mixture, turning to coat completely. Shake off the excess crumbs.
- Cook the chicken:
- Air Fryer: Preheat an air fryer to 400ºF and grease the air fryer rack(s). Arrange the tenders so that there is a little space between them. Air fry 8 to 10 minutes, flipping the tenders over halfway through cooking.
- Oven: Preheat the oven to 425ºF. Lightly grease a baking rack and set it above a baking sheet. Arrange the tenders on the rack so that they have a little space around them for air to circulate. Bake 18 to 22 minutes, flipping once halfway through baking. The center of the tenders should reach 165ºF on an instant read thermometer.
- Make the hot honey sauce: While the chicken is cooking, combine the keto honey, butter, and hot sauce in a small saucepan over medium heat. Bring to a simmer and cook about 1 minute, keeping your eye on it and stirring frequently.
- Serve: Drizzle the hot honey sauce over the chicken tenders and serve hot.
Hot Honey Chicken Tips
- Adjust the spice level: Customize the heat by adjusting the amount of hot sauce to your liking.
- Sweetener options: If you don’t have honey substitutes, try using 2 tablespoons of water and 2 to 3 tablespoons of granular sweetener. Bring to a simmer and cook long enough to dissolve the sweetener.
- Pork rinds vs. almond flour: Pork rinds definitely end up a bit crispier. If you want the almond flour coating to be more crisp, try using 1/2 cup grated Parmesan with 1 cup almond flour.
Serving Suggestions
Keto chicken tenders are incredibly versatile and can be served in a variety of ways:
- With dipping sauces: Ranch dressing, blue cheese dressing, mustard, ketchup, and spicy mayonnaise are all great options.
- As an appetizer: Serve with celery sticks for a fun and easy snack.
- Over a salad: Top a big salad with lots of veggies and your favorite dressing for a complete meal.
- With keto-friendly sides: Keto fries (made with rutabega), cauliflower tots, baked onion rings, cheesy cauliflower casserole, and crispy smashed Brussels sprouts are all excellent choices.
- In a sandwich: Make a batch of Keto Red Lobster Cheddar Garlic Biscuits for a super flavorful, low-carb chicken and biscuit sandwich.
Storage and Reheating
- Refrigerator: Keto chicken tenders will be good in the refrigerator for a couple of days, making them perfect for a quick and tasty lunch.
- Freezer: If you plan on keeping your chicken tenders for longer than a few days, they’re perfectly suitable for freezing. Let the tenders completely cool before freezing. Freeze on a plate in a single layer for 2 hours before bagging.
- Reheating: Preheat your oven to 450 degrees. Once your oven is preheated and the chicken tenders are room temperature, place them into the preheated oven for 8 to 12 minutes, depending on how many pieces you have and how large they are. Check at regular intervals and remove from the oven when each piece is heated right the way through.