Craving crispy, juicy chicken tenders without the carbs? Look no further! This recipe delivers incredibly crunchy keto chicken tenders in under 30 minutes. These chicken tenders are spicy, crispy and perfectly juicy on the inside, you would never know that they are both Keto and Whole30! Using crushed pork rinds as a coating provides a wonderfully flavorful and crunchy alternative to traditional breadcrumbs. These pork rind chicken tenders are so good! They are wonderfully crispy and flavorful. They are quite close in texture to tenders breaded with panko breadcrumbs.
Why Pork Rinds?
The main advantage of using pork rinds as a coating is that the rinds themselves are very flavorful - more so than breadcrumbs. Plus, they're naturally low-carb, making them perfect for keto and other low-carb diets. Using pork rinds gives you the flavor of fried keto chicken strips without having to fry anything.
Ingredients You'll Need
- 2 lbs chicken tenders - fat removed
- Plain pork rinds (avoid flavored varieties)
- Egg whites
- Olive oil cooking spray
- Garlic powder
- Paprika
- Salt
- Old Bay seasoning
- Onion powder
- Dijon mustard (optional, but recommended)
- Cayenne pepper (optional, for extra spice)
Step-by-Step Instructions
Here's how to make these delicious keto chicken tenders:
Prep the Chicken: First, begin by trimming any fat off of your chicken and patting it dry. Season your chicken with garlic powder, paprika and salt (1 teaspoon each). Set aside.
Crush the Pork Rinds: In a small food processor, grind your pork rinds until they are the consistency of panko, or thick bread crumbs. Alternatively, place the pork rinds in a large resealable bag. Seal the bag, removing as much air as possible. Use a meat pounder or a rolling pin to crush the pork rinds into crumbs, similar to Panko. I highly suggest doing this manually, as having some larger crumbs will add to the texture.
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Season the Crumbs: Season the crumbs with garlic powder, paprika, salt, old bay and onion powder. Then pulse again until the mixture is incorporated.
Prepare the Egg Wash: Crack your eggs and separate your yolks from your whites. Store the yolks in an airtight container to use for later.
Dredge the Chicken: Then get 3 separate dishes out. Dip each tenderloin into the almond flour mixture and gently shake off excess. Dip your chicken tenders in the egg whites, and then into the pork rind mixture. Shake of excess mixture. Make sure to follow the dredging steps in order.
Cooking Options:
- Air Fryer: Spray with a light coating of olive oil cooking spray. Bake at 375 degrees for 20 minutes, flipping halfway through. The chicken is done when an inserted thermometer reads 165 degrees Fahrenheit. To make keto chicken tenders pork rinds air fryer, set machine to 400 F, and cook for 10 minutes, flipping halfway through.
- Oven: You can make these in your oven if you don’t have an air fryer. Preheat oven to 400 F and line a baking sheet with parchment paper. Place them on a rimmed baking sheet fitted with a greased rack. Coat them with an oil spray and bake until cooked through, for about 15 minutes in a 450°F oven. Check with a thermometer to ensure their internal temperature is 165°F.
- Skillet: Heat extra virgin olive oil in a skillet or frying pan on medium heat. When the oil starts to have a marbled appearance it is a good indication it is ready. Next place chicken breasts in heated skillet. Allow chicken breast to really sear before turning them over. This will take about 4 to 6 minutes and you will see a great golden brown appearance. Turn chicken breasts over and cover your pan with a lid.
Serve: Serve immediately. Any dipping sauce will do here. 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.
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Tips for the Perfect Keto Chicken Tenders
- Don't Overcrowd: Cook the chicken in batches to avoid overcrowding the pan or air fryer. This ensures even cooking and maximum crispiness.
- Use a Wire Rack: The wire rack on top of the baking sheet helps the air circulate making for crispier spicy chicken tenders.
- Pound the Chicken: Pound the chicken tenders thin with a meat pounder. This helps them cook evenly and quickly.
- Mustard Power: Brush them all over with the mustard and sprinkle them with garlic powder and cayenne pepper. Oh my goodness these were DELICIOUS! I love the Dijon/pork rind combo flavor.
- Double Dip: Dip it in the egg mixture again, and again into the pork rinds. We’re doing a double dip to ensure there will be a nice crust.
Serving Suggestions
These low carb chicken tenders are begging to be dipped. Know that most storebought sauces are loaded with sugar, so read labels carefully or opt to make your own. These are great with a side of broccoli, I also love them with sweet potato fries.
Storage and Reheating
Store leftovers in the fridge in an airtight container. You can keep the leftovers in an airtight container in the fridge for 3-4 days. Reheat them uncovered in a 350°F oven. 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. The pork rind coating will lose its crispness when stored. It helps to place the tenders on paper towels and replace them daily.
Variations
- Spicy: Add a pinch of cayenne pepper to the pork rind mixture for a spicy kick.
- Cheesy: Mix some grated Parmesan cheese into the pork rind mixture.
- Herby: Add minced fresh herbs, such as parsley, thyme, or rosemary, to the pork rind mixture. (Don’t skimp on the herbs!!!)
A Word on Salt
Note that I don't use salt in this recipe, as the pork rinds are very salty.
Are These Tenders as Good as the Real Thing?
Yes and no. They're not as crispy. But unlike breadcrumbs, the pork rinds themselves are very flavorful, so I find that these tenders, while not as crispy as breadcrumb-coated ones, are even more delicious. My teenage testers loved them, too - what more can you ask for?
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