Keto grilled chicken tenders offer a healthy, flavorful, and versatile meal option suitable for various dietary needs. Whether you're following a ketogenic diet, looking for gluten-free alternatives, or simply seeking a kid-friendly recipe, these chicken tenders are a perfect choice. This article will guide you through various recipes, cooking methods, and tips to ensure your keto chicken tenders are always a success.
Introduction
Chicken tenders are a popular dish enjoyed by people of all ages. Traditional recipes often involve breading and frying, which can be high in carbohydrates. However, with a few clever substitutions, it’s easy to create a keto-friendly version that doesn’t compromise on taste or texture. These keto chicken tenders are not only low in carbs but also packed with flavor, making them an excellent option for a quick lunch, dinner, or even a snack.
Keto Chicken Tender Recipes
Crispy Keto Chicken Tenders (Fried)
This recipe focuses on achieving a crispy, crunchy texture similar to traditional fried chicken tenders while keeping the carb count low.
Ingredients:
- Chicken breast tenders (or sliced chicken breasts)
- Heavy cream
- Egg
- Keto-friendly breading (a mixture of spices and low-carb flour)
- High-smoke point oil (avocado oil, coconut oil, peanut oil, or vegetable oil)
Instructions:
- Prepare the Breading: In a small bowl, mix the spices with the low-carb flour to create the keto breading.
- Prepare the Wet Mixture: Whisk the heavy cream and egg in a separate bowl.
- Coat the Tenders: Dip each chicken tender into the wet mixture (cream and egg), then coat it thoroughly in the breading.
- Fry the Chicken: Heat the oil to 350 degrees Fahrenheit in a frying pan or cast iron pot. Fry the chicken tenders for 3-4 minutes per side, until golden brown.
- Serve immediately.
Tips for the Best Results:
- Pre-heat the oil properly: Ensure the oil reaches 350 degrees Fahrenheit before adding the chicken to achieve a crispy, golden-brown crust.
- Don’t double coat: Applying a single, even layer of breading prevents the chicken from becoming too salty.
- Use fresh breading: Avoid coating the chicken with breading too far in advance, as it can alter the texture of the meat.
Alternative Cooking Options:
- Shallow Frying: Use enough oil to cover one side of the chicken completely, flipping halfway through to cook both sides evenly.
Oven-Baked Keto Chicken Tenders
For a healthier alternative to frying, baking the chicken tenders is an excellent option. This method still delivers a crispy texture with fewer calories and less oil.
Ingredients:
- Skinless chicken tenderloins (or chicken breasts cut into strips)
- Almond flour
- Keto bread crumbs (ground pork rinds)
- Italian seasoning
- Salt and black pepper
- Eggs
Instructions:
- Preheat the Oven: Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Prepare the Breading: In a small bowl, whisk together the almond flour, keto bread crumbs, Italian seasoning, salt, and pepper.
- Prepare the Egg Wash: In a separate bowl, whisk the egg.
- Coat the Tenders: Dip each chicken tender into the egg wash, then coat it in the dry ingredients, ensuring both sides are well-covered.
- Bake: Place the breaded chicken tenders on the prepared baking sheet and bake for 20 minutes, flipping halfway through, until they reach an internal temperature of 165°F (74°C).
- Serve immediately.
Air Fryer Keto Chicken Tenders
Using an air fryer is another fantastic way to cook keto chicken tenders, offering a crispy exterior with minimal oil.
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Instructions:
- Prepare the Chicken: Follow steps 1-4 of the Oven-Baked Keto Chicken Tenders recipe.
- Air Fry: Grease an air fryer basket and add a single layer of breaded chicken tenders to the bottom.
- Cook: Cook at 400°F (200°C) for 10 minutes, flipping halfway through, until the chicken is cooked through.
Keto Parmesan Chicken Tenders (Fried)
This recipe utilizes grated Parmesan cheese to create a flavorful and crispy crust.
Ingredients:
- Chicken tenders
- Dijon mustard
- Grated Parmesan cheese
- Garlic powder
- Cayenne pepper (optional)
- Olive oil
Instructions:
- Prepare the Chicken: Pound the chicken tenders to about ⅛-inch thickness.
- Season the Chicken: Brush both sides of the chicken pieces with Dijon mustard and sprinkle with garlic powder and cayenne pepper (if using).
- Coat with Parmesan: Place the Parmesan cheese in a shallow bowl and dip each chicken piece, pressing to coat.
- Fry the Chicken: Heat olive oil in a nonstick skillet over medium heat. Fry the chicken tenders until browned and cooked through, about 3 minutes on each side.
- Serve immediately.
Grilled Keto Chicken Tenders
Grilling adds a smoky flavor to the chicken tenders, making them a delicious and healthy option for outdoor cooking.
Ingredients:
- Chicken tenderloins (or chicken breasts cut into strips)
- Olive oil
- Your favorite keto-friendly seasoning rub (avoid rubs with sugar or nutmeg)
Instructions:
- Prepare the Chicken: Trim any excess fat from the chicken tenderloins.
- Season the Chicken: Drizzle the chicken with olive oil and sprinkle it with the seasoning rub.
- Preheat the Grill: Heat the grill to high, then reduce the heat to medium.
- Grill the Chicken: Grill the chicken for 15-20 minutes, flipping every 5 minutes, until fully cooked and the internal temperature reaches 160°F (71°C).
- Rest: Let the chicken rest for 5 minutes before serving.
Tips for Grilling:
- Don’t Overcook: Avoid cooking the chicken at too high a temperature, as it can cause the outside to char while the inside remains undercooked.
- Use a Meat Thermometer: Invest in a digital meat thermometer to ensure the chicken reaches a safe internal temperature.
- Marinate: Marinating the tenders in brine can help ensure they remain moist when grilling.
Key Ingredients and Substitutions
Chicken
- Chicken Tenderloins: Conveniently pre-cut, but you can also slice chicken breasts into strips.
- Chicken Breasts: A versatile option, cut into strips to resemble tenders.
- Chicken Thighs: Can be used for a richer flavor. Adjust cooking times accordingly.
Breading
- Almond Flour: A low-carb, gluten-free alternative to traditional flour.
- Keto Bread Crumbs: Often made from ground pork rinds, providing a flavorful and crunchy swap.
- Parmesan Cheese: Grated Parmesan cheese creates a crispy and flavorful crust.
Liquids
- Heavy Cream: Used with an egg to help the breading bind to the chicken. Buttermilk can be used as a substitute.
- Egg: Helps with coating the tenders with the breading.
- Olive Oil: Used for frying and grilling.
- Pickle Juice: Used as a brine to add flavor and moisture to the chicken
Seasonings
- Italian Seasoning: Adds a classic flavor to the breading.
- Garlic Powder: Provides a savory flavor.
- Onion Powder: Enhances the overall taste.
- Paprika: Adds color and a hint of smokiness.
- Salt and Black Pepper: Essential for seasoning.
- Dijon Mustard: Used to brush the chicken, adding flavor and helping the coating adhere.
Marinades and Brines
Marinating chicken tenders can significantly enhance their flavor and tenderness. Here are a few keto-friendly marinade options:
- Pickle Juice Brine: Submerge chicken tenders in pickle juice for 6-8 hours to add moisture and flavor.
- White Vinegar Substitute: Apple cider vinegar or lemon juice can be used as a substitute for white vinegar in marinades.
Serving Suggestions
Keto chicken tenders are incredibly versatile and can be served in various ways. Here are some popular options:
- Dipping Sauces: Pair with keto BBQ sauce, copycat Chick-fil-A sauce, Jalapeno Ranch, or Smoked Queso.
- Salads: Serve on top of a fresh garden salad.
- Side Dishes: Combine with keto fries, cauliflower tots, baked onion rings, cheesy cauliflower casserole, or crispy smashed Brussels sprouts.
- Sandwiches: Use the chicken tenders to make a homemade low-carb Popeye’s Chicken Sandwich on a keto-friendly roll or low-carb hamburger buns.
- With Vegetables: Grilled zucchini and broccoli, Cauliflower, Broccoli.
- Chicken and Biscuit Sandwich: Make a batch of Keto Red Lobster Cheddar Garlic Biscuits.
Tips for Making the Best Keto Chicken Tenders
- Don’t Overcrowd: When frying or air frying, avoid overcrowding the pan or basket to ensure the tenders get perfectly crispy.
- Bread Evenly: Use your hands to ensure the chicken is evenly coated with breading.
- Double Dip: For extra crispy tenders, dip the chicken in the egg wash and flour a second time before cooking.
- Use a Meat Thermometer: Ensure the chicken reaches an internal temperature of 165°F (74°C) to guarantee it is fully cooked.
Storage and Reheating
Storing Leftovers
- Refrigerate: Store leftover keto chicken tenders in an airtight container in the refrigerator for up to 3-4 days.
- Freeze: For longer storage, freeze the chicken tenders for up to 3 months. Freeze them on a plate in a single layer for 2 hours before bagging to prevent sticking.
Reheating
- Oven: Preheat the oven to 350°F (175°C) and reheat the chicken tenders uncovered to regain some crispness.
- Microwave: Reheat in the microwave if you’re in a hurry, although the coating may lose some crispness.
- Air Fryer: Reheat in the air fryer at 350°F (175°C) for a few minutes to restore crispness.
Dietary Considerations
- Low-Carb & Gluten-Free: These recipes are designed to be low in carbohydrates and gluten-free, making them suitable for ketogenic and gluten-free diets.
- Diabetic Friendly: The low-carb nature of these recipes makes them a great option for individuals managing diabetes.
- Nut-Free: If you have a nut allergy, you can substitute almond flour with pork rind panko.
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