Chicken Fingers: Keto-Friendly Or Not?

Chicken fingers are a beloved comfort food, but are they keto? The answer is yes, but with some adjustments. The key is in the breading—instead of flour or breadcrumbs, those on a keto diet can use crushed pork rinds, almond flour, or a combination of the two. The tenders can then be cooked in an air fryer or oven, resulting in a crispy, juicy, and keto-friendly dish.

Keto chicken fingers can be made in an air fryer

Keto Chicken Fingers in an Air Fryer

Ingredients

You will need:

• Chicken tenders (or chicken breasts cut into strips)
• Almond flour
• Parmesan cheese (finely grated or powdered)
• Spices (e.g. garlic powder, onion powder, paprika, Italian seasoning, salt, and pepper)
• Eggs
• Butter or olive oil spray
• Optional: mayonnaise, hot sauce, honey, Cajun seasoning, dried rosemary, thyme, mustard powder

Method

• Preheat the air fryer to 390-400°F (200°C).
• Prepare the breading by mixing almond flour, Parmesan cheese, and spices in a large bowl.
• In a separate bowl, whisk together the eggs and, if desired, mayonnaise.
• Dip each chicken tender into the egg mixture, then coat with the almond flour mixture.
• Place the breaded chicken tenders into the air fryer basket in a single layer, making sure they don't overlap. You may need to cook in batches.
• Spray or brush the tenders with butter or olive oil.
• Air fry for 6-10 minutes at 400°F (200°C), turning them over halfway through, until they are crispy and cooked through.
• Serve with your favourite dipping sauce, such as ranch dressing, BBQ sauce, or hot honey sauce.

Tips

• Use one hand for the wet ingredients and the other for the dry to avoid mess.
• Don't overcrowd the air fryer basket; cook in batches if needed.
• For extra crispiness, double-dip the tenders in the egg and flour mixture before cooking.
• To reheat, place in the air fryer at 400°F (200°C) for 5-6 minutes.

They can also be made in the oven

Chicken fingers can be made in the oven. Here is a recipe for keto chicken fingers that can be made in the oven:

Ingredients:

• 8-12 chicken tenders or 1-1.5 lbs chicken breasts cut into strips
• 1/2 cup almond flour
• 1/2 cup grated parmesan cheese
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tsp mustard powder
• 1 tsp dried thyme
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 2 large eggs, beaten

Method:

• Preheat the oven to 425°F. Line a baking sheet with foil and spray the foil with cooking spray.
• In a shallow bowl, combine the eggs and a little water to make an egg wash. Whisk until combined.
• In a separate bowl, combine the almond flour, parmesan cheese, onion powder, garlic powder, salt, pepper, mustard powder and thyme. Stir to combine the ingredients well.
• Dip each chicken tender into the egg mixture, then into the almond flour mixture. Ensure the tenders are completely coated.
• Place the breaded chicken tenders on the prepared baking sheet. Spray the tops with cooking spray.
• Bake in the preheated oven for about 15-20 minutes, flipping halfway through, until the chicken is cooked through.

You can also make keto chicken fingers in an air fryer. Here is a recipe:

Ingredients:

• 1 lb chicken tenderloins
• 1/2 cup superfine almond flour
• 1/2 cup powdered Parmesan cheese
• 1/2 tsp kosher salt
• 1 tsp pepper
• 1/2 tsp Cajun seasoning, cayenne or chili powder
• 1 egg

Method:

• Beat the egg in a small, flat bowl.
• In a zip-top bag, mix the almond flour, cheese, salt, pepper and seasoning.
• Spray your air fryer basket with oil.
• Dip each chicken tender in the egg and place on a plate.
• Use a fork to put one tender in the zip-top bag and shake well. Ensure the tenders are well covered in the almond mixture.
• Use the fork to remove the tender and place it in the air fryer basket.
• Spray the tenders with oil.
• Cook at 350°F for 12 minutes or until the inside registers 160°F. Raise the temperature to 400°F for 3 minutes to brown the crust.

Chicken fingers are best breaded with almond flour

Almond flour is a versatile ingredient that can be used in both air-fried and oven-baked chicken tenders. The preparation is simple: combine the almond flour with spices and parmesan cheese, if desired, in a shallow bowl. Then, dip the chicken tenders in an egg wash and dredge them in the almond flour mixture.

For air-fried chicken tenders, place the breaded tenders in a single layer in the air fryer basket and cook at 425°F for about 15 minutes, flipping them halfway through.

If you prefer oven-baked tenders, preheat the oven to 425°F and line a baking sheet with foil. Place the breaded chicken on the baking sheet and bake for about 15-20 minutes, again flipping them halfway through.

Using almond flour as a breading will result in crispy, juicy, and delicious chicken tenders that are perfect for a keto-friendly meal.

Chicken fingers can be frozen and reheated

Chicken fingers are a great make-ahead dish as they can be frozen and reheated. Here's a detailed guide on how to freeze and reheat chicken fingers:

Freezing Chicken Fingers:

Before freezing, it is important to let the chicken fingers cool completely. Any residual heat can turn into condensation, leading to soggy breading and freezer burn. Here are two methods for freezing:

• Freeze Individually First: Arrange the breaded chicken fingers on a baking sheet lined with parchment paper, making sure they don't touch. Place the sheet in the freezer for about 2 hours until the chicken fingers are frozen solid. Then, transfer them to a freezer bag or airtight container.
• Freeze After Breading: Bread the chicken fingers as per your recipe and place them on a wire rack. Freeze for 2-4 hours, or until solid, and then transfer to a freezer bag.

Reheating Frozen Chicken Fingers:

There are several ways to reheat frozen chicken fingers. Here are some common methods:

• Oven: Preheat the oven to 425°F (220°C). Place the frozen chicken fingers on a perforated tray or a baking sheet lined with foil. Brush or spray the chicken fingers with oil for a crispier crust. Bake for 15-20 minutes, flipping them halfway through.
• Air Fryer: Preheat the air fryer to 390°F (200°C). Place the frozen chicken fingers in the air fryer basket, ensuring they don't overlap. Spray with cooking oil. Air fry for 5-7 minutes, flip, and cook for another 2-3 minutes until heated through.
• Microwave: Place the frozen chicken fingers on a plate lined with kitchen paper to absorb excess oil. Cover with another sheet of paper and microwave on medium power (400-500W) for 30 seconds per finger. Flip them over, replace the paper, and cook for another 30 seconds or until heated through.
• Frying Pan: Heat about a quarter-inch of oil in a frying pan over medium heat. Shallow-fry the frozen chicken fingers for 5-10 minutes, flipping them every 30 seconds, until heated through.

Always ensure that your chicken fingers are cooked to a safe internal temperature of 165°F (74°C). Enjoy your crispy, juicy, and reheated chicken fingers!

Chicken fingers can be served with a variety of sauces

Chicken fingers are a beloved American comfort food and can be served with a variety of sauces to take them to the next level. Here are some delicious options:

Classic Sauces

• BBQ sauce
• Hot sauce
• Ranch dressing
• Buffalo sauce
• Honey mustard

Creative Sauces

• Yogurt Dill Sauce: A creamy yet light sauce with Greek yogurt, lemon, garlic, and dill.
• Alabama White BBQ Sauce: A tangy twist on traditional BBQ sauce with mayo, horseradish, and seasonings.
• Comeback Sauce: A popular Southern dipping sauce similar to Cajun remoulade.
• Sweet and Sour Sauce: A DIY version of Chinese takeout sauce, perfect for chicken or meatballs.
• Honey-Dill Dipping Sauce: A blend of honey, Dijon mustard, and fresh dill, perfect for chicken tenders and nuggets.
• Raising Cane's Sauce: A copycat of the famous chicken finger sauce with mayonnaise, ketchup, Worcestershire sauce, hot sauce, garlic powder, seasoned salt, and black pepper.
• Chick-Fil-A Sauce: Smoky, sweet, with a slight tang, this sauce is a blend of BBQ sauce, honey, and mustard.

So, whether you're looking for a classic or something more creative, there's a sauce to elevate your chicken fingers and take them from good to great!

Frequently asked questions