For those following a ketogenic diet, the craving for familiar comfort foods can be strong. Fried chicken, a beloved classic, often seems off-limits due to its carb-heavy breading. However, with a few clever substitutions, you can enjoy crispy, juicy, keto-friendly chicken tenders that satisfy your cravings without derailing your diet.
Why This Recipe Works
This keto fried chicken tenders recipe offers a delightful twist on the original, delivering layers of flavor and a satisfying crunch. It's perfect as a snack, appetizer, lunch, or dinner, and is sure to be a hit with both kids and adults. The secret lies in the combination of a flavorful marinade, a crispy low-carb breading, and your preferred cooking method - be it frying, baking, or air frying.
Key Ingredients
- Chicken Tenders: Using chicken breast tenders is convenient as they are already cut to size, but sliced chicken breasts can also be used.
- Pickle Juice: Pickle juice serves as a brine, tenderizing the chicken and infusing it with a subtle tang.
- Egg and Heavy Cream: These help the keto breading adhere to the chicken tenders. Buttermilk can be used as an alternative to heavy cream.
- Almond Flour: A low-carb alternative to traditional flour, almond flour helps absorb moisture and create a binder for the breading.
- Pork Panko (Pork Rinds): Finely ground pork rinds create a crispy, flavorful coating that mimics the texture of breadcrumbs while keeping the carb count low.
- Spices and Seasonings: A blend of spices like garlic powder, onion powder, paprika, salt, and pepper enhances the overall flavor profile.
The Secret Ingredient: Pickle Juice Brine
Marinating the chicken in pickle juice is a game-changer. The acidity of the pickle juice tenderizes the chicken, resulting in incredibly juicy and flavorful tenders. It's recommended to marinate the chicken for at least 30 minutes, or preferably overnight, for the best results. Any brand of pickle juice will work.
Crafting the Keto Breading
The key to achieving that signature fried chicken crunch lies in the breading. This recipe utilizes a combination of almond flour, pork panko, and various spices to create a coating that rivals traditional breading without the carbs.
- Pork Panko Perfection: Pork panko, made from finely ground pork rinds, is the star of this breading. It provides an unmatched crispiness and a satisfying savory flavor. If you can't find pre-ground pork rinds, you can easily make your own by grinding pork rinds in a food processor, blender, or by crushing them in a resealable bag with a rolling pin.
- Almond Flour Assistance: Almond flour helps absorb moisture from the egg wash, ensuring that the pork panko adheres properly to the chicken. If you have a nut allergy, you can substitute parmesan cheese or protein powder.
Cooking Methods: Three Ways to Crispy Perfection
This recipe offers three different cooking methods, allowing you to choose the one that best suits your preferences and equipment.
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Frying
Frying the chicken tenders in oil yields the most authentic fried chicken experience.
- Prepare the Oil: Heat your choice of high-smoke point oil (such as avocado oil, coconut oil, peanut oil, or vegetable oil) in a skillet to 350°F (175°C).
- Coat the Tenders: Dredge the chicken tenders in the almond flour mixture, then dip them in the egg wash, and finally coat them thoroughly in the pork panko.
- Fry to Golden Brown: Carefully place the breaded chicken tenders in the hot oil, working in batches to avoid overcrowding the pan. Fry for 3-4 minutes per side, or until golden brown and cooked through.
- Drain and Serve: Remove the fried chicken tenders from the oil and place them on a plate lined with paper towels to drain excess oil.
Baking
Baking is a healthier alternative to frying, as it reduces the amount of oil used.
- Preheat the Oven: Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.
- Coat the Tenders: Dredge the chicken tenders in the almond flour mixture, then dip them in the egg wash, and finally coat them thoroughly in the pork panko.
- Bake to Crispy: Place the breaded chicken tenders on the prepared baking sheet, making sure they are not touching. Drizzle the top of the chicken with 2-3 tablespoons of melted butter. Bake for 20-25 minutes, or until the chicken is cooked through and the breading is crispy.
Air Frying
Air frying offers a balance between frying and baking, providing a crispy exterior with minimal oil.
- Preheat the Air Fryer: Preheat your air fryer to 375°F (190°C).
- Coat the Tenders: Dredge the chicken tenders in the almond flour mixture, then dip them in the egg wash, and finally coat them thoroughly in the pork panko.
- Air Fry to Perfection: Place the breaded chicken tenders in the air fryer basket in a single layer, avoiding overcrowding. Cook for about 15 minutes, or until the chicken is cooked through and the breading is crispy.
Step-by-Step Instructions: Keto Fried Chicken Tenders
Yields: 8 servingsPrep time: 10 minutesCook time: 15 minutes
Ingredients:
- 1 pound chicken tenders
- 1 cup pickle juice
- 1/2 cup almond flour
- 1 cup pork panko (ground pork rinds)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 large eggs
- Coconut oil, for frying (or oil of choice for baking/air frying)
Instructions:
- Marinate the Chicken: Place chicken tenders and pickle juice in a large zip-lock bag and marinate for at least 1 hour, preferably overnight, in the refrigerator.
- Prepare the Breading: In a shallow dish, combine the almond flour, pork panko, garlic powder, onion powder, salt, and pepper.
- Set up the Coating Station: Create an assembly line with three shallow dishes: one with the almond flour mixture, one with the whisked eggs, and one with the pork panko.
- Coat the Chicken: Remove the chicken tenders from the marinade and pat them dry with paper towels. Dredge each chicken tender in the almond flour mixture, then dip it in the egg, and finally coat it thoroughly in the pork panko, pressing gently to adhere.
- Cook the Chicken: Choose your preferred cooking method (frying, baking, or air frying) and follow the instructions outlined above.
- Serve and Enjoy: Serve the keto fried chicken tenders immediately with your favorite keto-friendly dipping sauce.
Tips for Keto Fried Chicken Tender Success
- Don't Overcrowd: When frying or air frying, avoid overcrowding the pan or basket. This will ensure that the chicken cooks evenly and the breading gets crispy.
- Maintain Oil Temperature: When frying, maintain a consistent oil temperature of 350°F (175°C) for optimal results.
- Use a Meat Thermometer: Ensure that the chicken is cooked through by using a meat thermometer. The internal temperature should reach 165°F (74°C).
- Double Coat for Extra Crunch: For an extra crispy coating, you can double coat the chicken tenders by dipping them in the egg wash and pork panko a second time.
Keto-Friendly Dipping Sauces
Elevate your keto fried chicken tenders with a delicious dipping sauce. Be mindful that most store-bought sauces are loaded with sugar, so read labels carefully or opt to make your own. Here are a few keto-friendly options:
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- Keto BBQ Sauce
- Copycat Chick-fil-A Sauce (made with keto-friendly sweeteners)
- Ranch Dressing
- Low Sugar BBQ Sauce
Serving Suggestions
These keto chicken tenders are fantastic on their own, but they can also be incorporated into other dishes:
- Keto Chicken Sandwich: Create a homemade low-carb chicken sandwich by placing the tenders on a keto-friendly roll with your favorite toppings.
- Chicken Tender Salad: Top a bed of lettuce with the chicken tenders, chopped vegetables, and a keto-friendly dressing for a satisfying salad.
- Appetizer Platter: Serve the chicken tenders with a variety of keto-friendly dipping sauces for a crowd-pleasing appetizer.
Storage and Reheating
- Storage: Store leftover keto chicken tenders in an airtight container in the refrigerator for up to 3-4 days.
- Reheating: The breading from leftover chicken tenders can turn soggy when stored in the refrigerator. Reheat chicken tenders in the oven or air fryer at 350°F (175°C) for 6-8 minutes in the air fryer or at 400°F (200°C) for 10 minutes in the oven to restore their crispiness.
Can you make chicken strips ahead of time?
You can bread them ahead of time, but it is recommended to store them in the refrigerator until ready to cook.
Can you freeze your cooked chicken strips?
Yes, you can freeze your cooked chicken strips. After cooking them with the breading, flash freeze on a plate before transferring to a freezer-safe container or bag.
Can you stack the battered chicken tenders in the air fryer?
For even baking and crisping, you want to lay your chicken strips in a single layer. This will allow the air to circulate evenly around the chicken strips to get them extra crunchy. However, if you are in a hurry, you can stack them.
How long do you bake chicken tenders?
This depends on if you are using an air fryer or the oven. In the air fryer, it will take at least 8-10 minutes. In the oven, the chicken strips will take about 15-20 minutes to cook through.
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How do you reheat them?
The breading from leftover chicken tenders can turn soggy when stored in the refrigerator. Reheat chicken tenders in the oven or air fryer. Cook them at 350 degrees in the air fryer for 6-8 minutes. In the oven, cook at 400 degrees for 10 minutes.