Chicken Strips: Keto-Friendly Or Carb-Loaded?

Chicken strips are a popular food item, but are they keto? The answer is yes, with some adjustments. Typically, chicken strips are breaded in a flour mixture and deep-fried, which is not keto-friendly. However, by using alternative ingredients for the breading, such as almond flour, crushed pork rinds, or a combination of both, you can make delicious keto-friendly chicken strips. These alternatives create a crunchy coating that is perfect for dipping in your favorite keto-approved sauces. You can bake, air-fry, or fry these keto chicken strips, and they are sure to be a hit with both kids and adults!

Keto chicken strips recipe

Ingredients:

• 8-12 chicken tenders or 1-1.5 pounds of chicken breast cut into strips
• 1/2 cup almond flour (or more pork rinds)
• 1/2 cup grated parmesan cheese (the powdered kind)
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon mustard powder
• 1 teaspoon dried thyme
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper
• 2 large eggs, beaten
• Avocado or olive oil spray
• Butter (optional)
• Mayonnaise (optional)

Optional Dipping Sauces:

• BBQ sauce
• Hot sauce
• Ranch dressing
• Buffalo sauce
• Keto honey mustard

Method:

First, preheat your air fryer to 400°F or your oven to 425°F.

In a shallow bowl, combine the eggs and a little water to make an egg wash. In a separate bowl, combine the almond flour, parmesan cheese, onion powder, garlic powder, mustard powder, thyme, salt, and pepper. Stir the dry ingredients well.

Dip the chicken strips into the egg mixture, followed by the almond flour mixture. Set aside on a baking sheet and repeat this process with each strip.

Spray the inside of your air fryer basket or a baking sheet with cooking spray. Place the breaded chicken strips inside, leaving a little space between them. Spray the tops of the chicken strips with cooking spray to help them get crispy.

Cook the chicken strips for about 15 minutes in the air fryer or 15-20 minutes in the oven, flipping them halfway through. The internal temperature of the chicken should reach at least 165°F.

For an extra crispy texture, brush the chicken strips with melted butter before cooking. You can also dip the chicken strips in a mayonnaise and egg mixture before dredging them in the flour mixture.

Serve the keto chicken strips with your favorite dipping sauce and enjoy!

Oven-baked keto chicken strips

Ingredients

• Chicken breasts
• Almond flour
• Parmesan cheese
• Spices (onion powder, garlic powder, mustard powder, dried thyme, salt, black pepper, paprika, Italian seasoning, cayenne)
• Eggs
• Butter/cooking oil spray
• Mayonnaise (optional)
• Sour cream (optional)
• White wine vinegar (optional)
• Poultry seasoning (optional)
• Pork rinds (optional)

Method

• Preheat the oven to 425°F/220°C.
• Line a baking tray with foil/baking paper and spray with cooking spray/brush with oil.
• Combine dry ingredients (almond flour, parmesan, and spices) in a shallow bowl.
• In a separate bowl, whisk together the egg and water/mayonnaise/sour cream.
• Dip chicken strips into the egg mixture, then coat with the dry ingredients.
• Place the breaded chicken strips on the prepared baking tray, leaving space between each strip.
• Spray/brush the tops of the chicken strips with cooking oil/melted butter.
• Bake for 15-20 minutes, flipping halfway through, until cooked through and golden brown.

Tips:

• For extra crispiness, broil the chicken strips for 2-3 minutes after baking.
• Use one hand for dipping into the wet mixture and the other hand for the dry mixture to avoid mess.
• To freeze, let the chicken strips cool completely, then place in a freezer bag and freeze flat.
• To reheat, bake at 350°F/180°C for 4-8 minutes, or until crispy and heated through.

Air-fried keto chicken strips

Ingredients:

• Chicken tenderloins
• Eggs
• Almond flour
• Parmesan cheese
• Spices (onion powder, garlic powder, salt, pepper, mustard powder, thyme, smoked paprika, Italian seasoning, etc.)
• Cooking spray/oil
• Optional: Pork rinds, mayonnaise, butter, coconut flour, Cajun seasoning

Method:

• In a shallow bowl, combine eggs and water to make an egg wash.
• In a separate bowl, combine the dry ingredients: almond flour, parmesan cheese, and spices.
• Dip chicken strips into the egg mixture, then coat with the almond flour mixture.
• Spray the inside of your air fryer with cooking spray.
• Place breaded chicken strips into the air fryer basket in a single layer.
• Spray the tops of the chicken strips with cooking spray to help them get crispy and golden brown.
• Air fry at 400°F for about 15 minutes, flipping halfway through.

Tips:

• You can also use chicken breasts or thighs and cut them into strips.
• For extra crispiness, double-dip the chicken strips in the egg wash and flour mixture before air frying.
• If you don't have an air fryer, you can bake the chicken strips in the oven at 425°F for 15-20 minutes.
• Serve with your favorite dipping sauce, such as BBQ sauce, ranch dressing, hot sauce, or keto honey mustard.

Variations:

• For a spicy kick, add Cajun seasoning, chili powder, or cayenne pepper to the breading mixture.
• Instead of almond flour, you can use crushed pork rinds (pork panko) for a crunchier texture.
• For a cheesier flavor, add grated parmesan cheese to the breading mixture.
• To make the chicken strips extra juicy, brush them with melted butter before air frying.

Storage and Reheating:

• Store leftover chicken strips in an airtight container in the refrigerator for up to 4 days.
• To reheat, place them in the air fryer at 350°F for 5-8 minutes, or in the oven at 400°F until warmed through.

Enjoy these crispy and juicy keto-friendly chicken strips as a delicious and healthy alternative to traditional fried chicken!

Keto chicken strips dipping sauces

Chicken strips are a great keto-friendly option, especially when cooked in an air fryer or oven. To make them even more delicious, here are some mouth-watering keto dipping sauces to try:

BBQ Sauce

A tangy and slightly sweet BBQ sauce is a perfect pairing for chicken strips. Look for sugar-free options at your local grocery store or make your own at home.

Keto Honey Mustard

A combination of mayonnaise, BBQ sauce, keto honey, and mustard creates a creamy, tangy, and slightly sweet sauce. You can adjust the sweetness by using different types of keto honey or adding a dash of liquid smoke.

Hot Sauce

For those who like it spicy, hot sauce is a great option. Choose a hot sauce with 0 carbs per serving, such as Tapatio, and add it to your keto honey mustard sauce for an extra kick.

Ranch Dressing

A cool and creamy ranch dressing is a perfect complement to the crispy chicken strips. Try a Greek yogurt-based ranch for a healthier option.

Buffalo Sauce

If you're craving something with a bit more kick, buffalo sauce is a great choice. It's often made with butter and hot sauce, giving it a rich and spicy flavor.

Keto Chick-Fil-A Sauce

This copycat sauce is creamy, tangy, and slightly sweet. It's easy to make with just a few ingredients: mayonnaise, sugar-free BBQ sauce, keto honey, and yellow mustard. You can adjust the sweetness and tanginess by experimenting with different types of BBQ sauce.

Zesty Dipping Sauce

This sauce is smoky, spicy, and full of flavor. It's made with mayonnaise, sugar-free ketchup, horseradish, garlic salt, smoked paprika, and lemon juice. You can adjust the spiciness by adding hot sauce or cayenne pepper, or make it milder by adding more mayonnaise.

So, there you have it! These dipping sauces will take your keto chicken strips to the next level. Enjoy experimenting and finding your favorite combinations.

Keto chicken strips storage and reheating

Keto chicken strips can be stored in an airtight container in the refrigerator for up to four days. They can also be frozen for later use. To freeze, let the tenders cool completely, then place them on a plate in a single layer and freeze for two hours before transferring to a freezer bag.

To reheat, preheat the oven to 375°F and place the tenders on a baking tray, leaving them out of the refrigerator until they reach room temperature. Then, place them in the preheated oven for eight to 12 minutes, depending on their size. You can also reheat them in an air fryer at 400°F until heated through.

Frequently asked questions