Unlock the Secret to Crispy and Flavorful Keto Chicken Tenders That Everyone Will Love!

These keto chicken tenders are a delicious and healthy alternative to traditional fried chicken, perfect for those following a low-carb, gluten-free, or diabetic-friendly diet. They are customizable, meal-prep friendly, and easy to make, offering a satisfying and protein-rich option for any occasion.

Why Choose Keto Chicken Tenders?

Store-bought chicken tenders are often not keto-friendly due to high carbohydrate content. These homemade keto chicken tenders provide a healthier alternative with a perfectly seasoned, low-carb coating that delivers an authentic "fried chicken" flavor without the guilt. They are suitable for a wide range of dietary needs and can be easily adapted to your preferences.

Key Benefits

Low-Carb & Gluten-Free: The crunchy breading is gluten-free and keto-friendly.
Customizable: Use chicken breasts, tenderloins, or thighs. Experiment with your favorite spice mixes.
Meal Prep Friendly: Reheat well and freeze for future meals.
Versatile: Serve as an appetizer, snack, or main course.

Ingredients

The following ingredients are needed to create these delectable keto chicken tenders:

Chicken: Chicken breasts, tenderloins, or thighs can be used. If using chicken breasts or thighs, slice them into thin strips about the size of chicken tenderloins.
Egg: Size large.
Mayonnaise: Helps the breading stick and keeps the chicken juicy.
Almond Flour: A low-carb, gluten-free breading option. Pork rind panko can be used as a nut-free substitute for a crunchier texture.
Parmesan: Use grated or powdered parmesan cheese.
Spices: Garlic powder, onion powder, paprika, Italian seasoning, and garlic salt create a flavorful coating. Ranch Dressing Seasoning Mix also works well.
Butter: Melted butter is brushed over the chicken to ensure a crispy breading. Salted butter is generally used.
Pickle juice: Use to brine the tenders.

Preparing the Keto Chicken Tenders

Brining the Chicken (Optional)

For enhanced flavor and juiciness, consider brining the chicken tenders in pickle juice.

Place chicken tenders in a large bowl and pour pickle juice over the top, ensuring the chicken is completely covered.
Refrigerate and marinate overnight for best results. A minimum of 3 hours will still impart noticeable flavor.
Remove chicken from the brine and rinse with cold water. Dab off with paper towels before moving on to the next step.

Step-by-Step Instructions

Preheat: Preheat the oven to 425 degrees F (220 degrees C). Alternatively, preheat an air fryer to 390 degrees F (200 degrees C).
Prepare Baking Sheet: Spray a large cookie sheet with cooking spray or line with aluminum foil or parchment paper. A wire rack on top of the baking sheet helps the air circulate for crispier tenders.
Set Up Dredging Station: Get 3 separate dishes out.
Combine Wet Ingredients: In a shallow dish, combine the egg and mayonnaise. Beat with a fork until completely combined.
Combine Dry Ingredients: In another shallow dish, mix the almond flour, parmesan, and spices.
Slice Chicken (if necessary): If using chicken breasts or thighs, cut each into thin strips, about the size of chicken tenderloins. If starting with tenderloins, skip this step.
Dredge the Chicken: Dip each tenderloin into the almond flour mixture and gently shake off excess. Dip each sliced chicken tender into the egg mixture, then dredge in the breading. Make sure to follow the dredging steps in order.
Bread the Chicken: Designate one hand as the "wet" hand to handle the chicken when it’s coated in egg. The other hand is the "dry" hand, responsible for moving the chicken when it’s fully breaded. Dip a chicken strip into the egg and mayonnaise mixture, making sure every 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 sticks. Double dip if you like it extra crispy. To do this, send the chicken tenders into the egg wash and flour a second time before baking.
Place on Baking Sheet: Place the breaded chicken onto the prepared baking sheet, placing 1/2 inch apart from each other. Do not overcrowd the pan/basket to ensure the tenders get perfectly crispy.
Brush with Butter: Once chicken is breaded, melt butter and gently brush over the chicken tenders.
Cook:
- Oven Method: Move the full baking sheet into the preheated oven and cook for 15 minutes. Carefully turn the tenders over and continue cooking another 5-10 minutes or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
- Air Fryer Method: Cook in a single layer (not touching) at 390 degrees F (200 degrees C) for about 8 minutes, flipping about halfway through.
Broil (Optional): Turn on oven’s broiler and carefully watch to cook tops of chicken until browned. Each oven will be different, this may take about 3 minutes. Once the Parmesan browns, it goes very fast, so watch carefully. Remove once you are satisfied with the color.
Serve: Remove tenders from oven and let cool for a couple minutes before serving.

Alternative Cooking Methods

Air Fryer: Grease an air fryer basket and add a single layer of the breaded chicken tenders to the bottom of it. Cook at 200C/400F for 10 minutes, flipping halfway through.
Pan-Fried: Add 2 tablespoons of oil to a non-stick pan and place it over medium heat. 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.

Tips for Perfect Keto Chicken Tenders

Pound the Chicken: Pound the chicken pieces thin with a meat pounder to help them cook evenly.
Use a Meat Thermometer: Use a meat thermometer to ensure the chicken reaches an internal temperature of 165°F (74°C).
Don't Overcrowd: Make sure you use a large enough pan or air fryer that the tenders do not touch. This ensures the tenders will get perfectly crispy.
Bread Evenly: Don’t be afraid to use your hands to bread the chicken. Sometimes using utensils it can be difficult to create a solid breading.
Use a Nonstick Skillet: The main challenge when making this recipe is that grated parmesan doesn't adhere to chicken as well as traditional coatings. Make sure you use a nonstick skillet and a good one.
Crispy Coating: The wire rack on top of the baking sheet helps the air circulate making for crispier spicy chicken tenders.

Serving Suggestions

Serve these chicken tenders with ranch or blue cheese dressing and a side of celery sticks for a fun appetizer/snack. Or you can serve them over a big salad with lots of veggies and your favorite dressing to make it more of a meal.

Read also: Easy Low-Carb Cheese Crackers

These keto chicken tenders pair well with a variety of low-carb side dishes:

Keto Fries: Made with rutabega, this low-carb, crispy side is surprisingly delicious.
Cauliflower Tots: Loaded with cheddar and bacon for a high-fat, low-carb side dish.
Baked Onion Rings: A great gluten-free option (if not strictly keto).
Cheesy Cauliflower Casserole: A low-carb macaroni and cheese alternative.
Crispy Smashed Brussels Sprouts: A kid-friendly way to enjoy brussels sprouts.
Crispy Green Bean Fries
Loaded Cauliflower Casserole
Air Fryer Broccoli
Keto Red Lobster Cheddar Garlic Biscuits: for a super flavorful, low-carb option, if you like a chicken and biscuit sandwich.
Dipping Sauces: Jalapeno Ranch or Smoked Queso for even more flavor. Serve for any occasion with your favorite dipping sauces such as Ranch Dressing, mustard, ketchup, and even spicy mayonnaise. You can even use the chicken tenders to go in pasta sauce.

Storage and Reheating

Refrigerating: Keto Chicken Tenders will be good in the refrigerator for a couple of days, making them perfect for a quick and tasty lunch! Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating: To reheat your Chicken Tenders, start by preheating 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. 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. You can also pop the tenders into an air fryer. Air fry at 400 degrees F. If you have leftovers, reheat them in the oven on the wire rack to crisp them back up. Heat at 375′ for about 4-5 minutes.
Freezing: If you plan on keeping your Chicken Tenders for longer than a few days, they’re perfectly suitable for freezing. The first step is to let the tenders completely cool-Any residual heat turns into condensation which can lead to both soggy breading and freezer burn. To make it easy to pull out just the right amount at a time, first freeze on a plate in a single layer for 2 hours before bagging. You can also freeze these after breading but before cooking-Simply place the breaded chicken on a wire rack and freeze for 2-4 hours before transferring to a freezer bag. Place chicken tenders into an airtight container or freezer safe bag for up to 3 months. Thaw completely before reheating.

Nutritional Information

Chicken is incredibly protein-rich, making it a great, satisfying addition to any keto diet. These almond flour Chicken Tenders are low in carbs, diabetic friendly and naturally gluten-free, making them a great option to suit a variety of dietary needs at gatherings or dinner parties!

Read also: Magnesium Supplements for Keto

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