For those embracing the keto lifestyle, cravings for classic comfort foods like fried chicken can be a challenge. This recipe offers a satisfying solution: keto-friendly chicken tenders with a crispy pork rind crust, cooked to perfection in an air fryer. This recipe will guide you through creating delicious, low-carb chicken tenders that rival traditional fried chicken in flavor and texture.
The Keto Fried Chicken Revelation
Transitioning to a keto diet doesn't mean giving up all your favorite foods. For many, fried chicken is a beloved indulgence, but the flour-based coating is off-limits on a low-carb diet. This recipe uses crushed pork rinds as a breading alternative, offering a crispy, flavorful crust without the carbs. After transitioning to the keto lifestyle, KFC now stands for Keto Fried Chicken for me. I really did miss fried chicken from KFC and Popeye’s but the flour used in the coating was prohibitive to enjoying on the keto diet.
Why Pork Rinds?
Looking for a low carb alternative to flour in fried chicken, crushed pork rind coating as the crust seemed like a logical experiment to try to curb the fried chicken cravings with a low carb version. Pork rinds, also known as pork chicharrones, are a fantastic keto-friendly ingredient. They're essentially fried pork skin, offering a satisfying crunch and savory flavor. When crushed, they mimic the texture of breadcrumbs, making them an ideal coating for fried chicken.
Ingredients and Preparation
This recipe focuses on creating flavorful and crispy chicken tenders using simple ingredients and straightforward techniques.
Pork Rind Crumbs: The Key to Keto Crispiness
Crushed pork rinds are available to purchase. This Pork Panko found at Amazon is great and makes this recipe even easier. Alternatively, you can find pork rinds (also known as pork chicharrones) in the chip aisle at any supermarket. If you do, you can put the pork rinds in a food processor or blender and blend until it resembles bread crumbs.
Read also: Easy Low-Carb Cheese Crackers
Enhancing the Flavor
I like to add some seasoning and spice to the pork rinds to provide additional flavor. So I add grated Parmesan cheese, chili powder and paprika. To the crushed pork rinds whisk in grated Parmesan cheese, chili powder and paprika in a bowl.
Marinating the Chicken
Marinating the chicken is crucial for adding flavor and ensuring tenderness. In a bowl mix chicken, yogurt, ginger paste, garlic paste, chili powder, paprika and salt. Refrigerate chicken in marinade for at least an hour.
Breading the Chicken
Beat an egg and keep in a separate bowl. Take a piece of chicken from the marinade and dip in the egg. Then dip chicken into the pork rind until chicken is fully coated. Repeat for the second piece of chicken. Having an egg hand and a pork rinds hand makes things go faster. First dip tender in the egg mixture then let drip and roll in pork rinds.
Air Frying for Perfection
The air fryer is the star of this recipe, delivering crispy, evenly cooked chicken tenders with minimal oil.
Air Fryer Cooking Instructions
Place the uncooked keto fried chicken in the Air Fryer in single layer. Cook at 375°F for 25-30 minutes. Flip halfway through. Cook time dependent on size of chicken pieces. Preheat air fryer to 400F. Once done, place in the air fryer and cool for a total of 12 minutes (flip the tenders after 6 minutes. This will require you to work in batches. Spray with a light coating of olive oil cooking spray. Bake at 375 degrees for 20 minutes, flipping halfway through.
Read also: Keto Calorie Counting: A Detailed Guide
Alternative Cooking Methods
If you do not have an air fryer, you can cook in the over for 35-40 minutes at 375°F, flipping halfway through.
Recipe Variations and Adaptations
This recipe is versatile and can be adapted to suit your preferences and dietary needs.
Breading Options
This is an easy recipe for breading chicken using our Pork Rind Crumbs in order to cut down on carbs that you can totally incorporate onto any other protein of choice (pork chops, fish, shrimp, etc). Pour your Pork Rind Crumbs onto a plate and season with your preferred flavors and spices.
You could also use panko breadcrumbs, but I must tell you, the pork rinds have less Weight Watchers points than the breadcrumbs! I have used pork rinds, regular breadcrumbs, and panko breadcrumbs in an air-fryer and they all come out delicious.
Flavor Enhancements
Megan used a dry ranch seasoning. Season your chicken with garlic powder, paprika and salt (1 teaspoon each). Season the crumbs with garlic powder, paprika, salt, old bay and onion powder.
Read also: Magnesium Supplements for Keto
Dipping Sauces
These low carb chicken tenders are begging to be dipped. Any dipping sauce will do here. Combine mustard, maple syrup and a pinch of salt in a bowl and mix until combined. Taste the sauce and add a little of each ingredient until you get the taste you want. Know that most storebought sauces are loaded with sugar, so read labels carefully or opt to make your own.
Step-by-Step Instructions
Here's a detailed guide to making these delicious keto chicken tenders:
Ingredients:
- 2 lbs chicken tenders - fat removed
- Pork rinds
- Yogurt
- Ginger paste
- Garlic paste
- Chili powder
- Paprika
- Salt
- Grated Parmesan cheese
- Egg
- Olive oil cooking spray
- Pickle juice (optional)
- Maple syrup (optional)
- Mustard (optional)
- Old bay (optional)
- Onion powder (optional)
Instructions:
- Prepare 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).
- Marinate the Chicken: In a bowl mix chicken, yogurt, ginger paste, garlic paste, chili powder, paprika and salt. Refrigerate chicken in marinade for at least an hour. Pickle juice to brine the tenders. I typically use Vlassics, although any brand will do here. Place chicken tenders in a large bowl and pour the pickle juice on top, making sure to completely cover the chicken. Place in the fridge and marinate overnight. Remove chicken from the brine and rinse with cold water. Dab off with paper towels before moving on to the next step.
- Prepare the Pork Rind Crust: You can buy crushed pork rinds but can make it yourself by putting store bought pork rinds (chicharrones) in a food processor or blender. In a small food processor, grind your pork rinds until they are the consistency of panko, or thick bread crumbs. To crushed pork rinds whisk in grated Parmesan cheese, chili powder and paprika in a bowl. Season the crumbs with garlic powder, paprika, salt, old bay and onion powder. Then pulse again until the mixture is incorporated.
- Set up the Breading Station: Beat an egg and keep in a separate bowl. Our breading station consists of beaten eggs in a shallow bowl and the crushed pork rinds in a shallow bowl.
- Bread the Chicken: Take a piece of chicken from the marinade and dip in the egg. Then dip chicken into the pork rind until chicken is fully coated. Place coated chicken on the prepared baking sheet.
- Air Fry: Preheat Air Fryer to 390F. Place in Air Fryer in single layer. Cook at 375°F for 25-30 minutes. Flip halfway through. Set the air fryer at 400F for 10 minutes and flip half way through. Bake at 375 degrees for 20 minutes, flipping halfway through.
- Serve and Enjoy: Enjoy with maple mustard!
Tips and Tricks for Success
- Don't overcrowd the air fryer: Place the chicken tenders in a single layer to ensure even cooking and maximum crispiness.
- Adjust cooking time as needed: Cook time dependent on size of chicken pieces.
- Get creative with seasonings: Experiment with different spices and herbs to create your signature flavor.
- Consider a dipping sauce: The tenders can also be done in your oven. Same temperature on convection bake. Combine mustard, maple syrup and a pinch of salt in a bowl and mix until combined. Taste the sauce and add a little of each ingredient until you get the taste you want.
Nutritional Information
Nutrition is provided as a courtesy only. Any Nutritional Information provided is an amateur estimate.
Why This Recipe Works
I love my air fryer and I use it for a couple of reasons. First, it cuts down on the amount of oil I need to use for cooking. That is always a win. Next, I really love that I can make most things in it with one pan. It’s really exciting to easily make meals without a ton of dishes. Lastly, the crunch factor is amazing. I don’t think you get a better crunch or crisp without oil.