Chicken Tenders: Keto-Friendly Or Not?

Chicken tenders are a popular food item, but are they suitable for a keto diet? Traditional chicken tenders are not keto-friendly, as they are usually breaded with wheat flour or breadcrumbs, which are high in carbs. However, it is possible to make keto-friendly chicken tenders by using alternative ingredients for the breading.

Keto chicken tenders are typically made by coating chicken tenderloins or strips with a mixture of almond flour, parmesan cheese, and spices, and then baking, frying, or air-frying them. This results in juicy and crispy chicken tenders with only a fraction of the carbs found in traditional chicken tenders.

Some recipes for keto chicken tenders also include an egg wash or mayonnaise to help the breading stick to the chicken, and various dipping sauces such as keto-friendly BBQ sauce, ranch dressing, or honey mustard are often served alongside.

Keto chicken tenders can be made in an air fryer, oven, or deep fryer

Keto Chicken Tenders in an Air Fryer, Oven, or Deep Fryer

Keto chicken tenders are a tasty, low-carb, gluten-free treat that can be made in an air fryer, oven, or deep fryer. Here's a detailed guide on how to make them, along with some tips and tricks for the perfect tenders.

Ingredients:

• Chicken tenderloins or chicken breasts/thighs cut into strips
• Eggs
• Mayonnaise
• Almond flour
• Parmesan cheese (grated or powdered)
• Spices: garlic powder, onion powder, paprika, Italian seasoning, garlic salt, black pepper, and/or Cajun seasoning
• Butter (optional)

Instructions:

Whether you're using an air fryer, oven, or deep fryer, the initial preparation is the same. Here's a step-by-step guide:

• Set up an assembly line: Have your chicken, egg wash, flour/cheese mixture, and a baking sheet ready.
• Dip the chicken: Dip each chicken strip into the egg wash, ensuring it's fully coated. Let the excess egg drip back into the dish.
• Coat with flour mixture: Move the eggy chicken to the flour/cheese mixture, tossing to coat. Gently press the chicken into the mixture to ensure the coating sticks.
• Prepare for cooking: If baking, preheat the oven to 425°F. If air frying, preheat 3 minutes before cooking. Line a baking sheet with foil.
• Brush with butter (optional): For extra crispiness, melt butter and gently brush it over the chicken tenders.
• Cooking methods:

• Air fryer: Cook at 390°F for about 8 minutes, flipping halfway through.
• Oven: Bake for 15 minutes, then turn the tenders and bake for an additional 5-10 minutes until cooked through.
• Deep fryer: Deep fry the tenders until they are golden brown and cooked through.

Tips and Tricks:

• Use one hand for the "wet" job of handling eggy chicken and the other hand for the "dry" job of moving the chicken to the flour mixture. This keeps your stations clean.
• Don't overcrowd your pan or air fryer basket. Cook in batches if needed to ensure even cooking and crispiness.
• For extra crispiness, double-dip the chicken in the egg wash and flour mixture before cooking.
• These tenders are great for meal prep! They can be refrigerated for a few days and reheated in the oven or air fryer. They can also be frozen before or after cooking.

Keto chicken tenders are best served with a dipping sauce

Keto chicken tenders are a tasty, healthy treat, but they are even better when served with a delicious dipping sauce. The crunch of the chicken tender combined with the burst of flavour from the sauce is a match made in heaven.

Keto-Friendly Sauces

There are many keto-friendly sauces that you can use to dip your chicken tenders in. Here are some ideas to get you started:

• Keto Chick-Fil-A Sauce: This sauce is creamy, tangy, and slightly sweet. It's the perfect dip for chicken tenders or a spread for a chicken sandwich. You can make your own keto-friendly version using mayonnaise, sugar-free BBQ sauce, keto honey, and yellow mustard.
• Avocado Lime Cilantro Ranch Dressing: A zesty and refreshing dip for your tenders.
• Ranch Dressing: A classic dip that goes well with chicken.
• Blue Cheese Dressing: A creamy and tangy sauce that pairs well with the tenders.
• Keto BBQ Sauce: A sweet and smoky sauce that is perfect for those who like a bit of spice. You can adjust the recipe to make it more sweet, smoky, or spicy according to your taste.
• Keto Honey Mustard: A sweet and tangy sauce that is a perfect match for chicken tenders. You can make your own using avocado oil mayonnaise, keto honey, and yellow or Dijon mustard.
• Big Mac Sauce: A special sauce that goes well with chicken tenders and is also great on burgers.

How To Make Keto Chicken Tenders Even Crispier

If you want to take your keto chicken tenders to the next level, try these tips to make them even crispier:

• Bake them on an ovenproof non-stick wire rack so that the hot air can circulate around the entire chicken strip.
• Double dip the chicken tenders in the egg wash and flour mixture before baking for an extra crispy coating.
• Use an air fryer to cook the tenders, as this will give them a nice crispy texture without the need for deep-frying.

Sides To Serve With Keto Chicken Tenders

Keto chicken tenders make a great main course, but what should you serve on the side? Here are some ideas for keto-friendly sides that will complement your tenders:

• Crispy Green Bean Fries
• Loaded Cauliflower Casserole
• Keto Red Lobster Cheddar Garlic Biscuits
• Keto Fries made with rutabaga
• Cauliflower Tots
• Baked Onion Rings
• Cheesy Cauliflower Casserole
• Crispy Smashed Brussels Sprouts

Keto chicken tenders can be made with almond flour, pork rinds, or parmesan cheese

Keto chicken tenders are a tasty, low-carb option for those following a keto diet. They can be made with a variety of coatings, including almond flour, pork rinds, or parmesan cheese. Here is a closer look at each of these methods:

Almond Flour Keto Chicken Tenders:

Almond flour is a popular choice for keto chicken tenders as it is low-carb and gluten-free. To make these tenders, you will need almond flour, keto bread crumbs or more almond flour, Italian seasoning, salt, pepper, eggs, and chicken tenders. Simply dip the chicken tenders in whisked eggs and then coat them in the dry ingredients before baking or frying.

Pork Rind Keto Chicken Tenders:

Pork rinds are another option for creating a crispy, keto-friendly coating for chicken tenders. This method uses crushed pork rinds, protein powder, garlic powder, paprika, and chicken tenders. The chicken is coated in mayonnaise and then the dry ingredients before being baked or fried. This creates a super crispy texture that is hard to resist!

Parmesan Cheese Keto Chicken Tenders:

For a flavorful and crispy crust, grated parmesan cheese is an excellent choice. This recipe uses raw chicken tenders, Dijon mustard, garlic powder, cayenne pepper, olive oil, and of course, grated parmesan. The chicken is pounded thin, brushed with mustard, and sprinkled with spices before being dipped in parmesan and fried. This method creates juicy tenders with a delicious, crispy coating.

Each of these methods offers a unique and tasty take on keto chicken tenders, so feel free to experiment and find your favorite!

Keto chicken tenders can be made with chicken breast, tenderloin, or thighs

• Prepare the chicken: Cut the chicken breast, tenderloin, or thighs into strips. If using chicken breast or thighs, cut them into thin, even strips about the size of chicken tenderloins. This ensures uniform cooking.
• Prepare the breading: In a shallow bowl, mix together the dry ingredients, such as almond flour, parmesan cheese, garlic powder, onion powder, paprika, Italian seasoning, salt, and pepper. You can also add cayenne pepper or chili powder for a spicier version.
• Prepare the wet mixture: In another shallow bowl, whisk together an egg with mayonnaise or heavy cream. You can also use only eggs for this step.
• Bread the chicken: Set up an assembly line. Use one hand, the "wet hand," to handle the chicken when it's coated in the wet mixture. Use your other hand, the "dry hand," to handle the chicken when it's fully breaded. Dip a chicken strip into the wet mixture, ensuring it's fully coated. Let the excess mixture drip back into the bowl, then move the chicken to the dry mixture. Toss to coat evenly, gently pressing the mixture onto the chicken.
• Cook the chicken: There are several ways to cook the breaded chicken:

• Baking: Preheat the oven to 400°F (204°C). Place the breaded chicken on a baking sheet lined with foil. Bake for 15 minutes, then carefully turn the tenders over and bake for an additional 5-10 minutes, or until the chicken is cooked through.
• Air frying: Preheat the air fryer to 390°F (200°C). Place the chicken tenders in a single layer in the air fryer basket and cook for about 8 minutes, flipping halfway through, until the chicken is cooked through.
• Frying: Fill a skillet with avocado oil and heat over medium heat. Fry the breaded chicken strips for 3-5 minutes on each side until cooked through.

Serve: Keto chicken tenders go well with various dipping sauces, such as keto-friendly BBQ sauce, ranch dressing, or honey mustard. You can also pair them with sides like cauliflower mac and cheese, avocado fries, keto French fries, or keto coleslaw.

Keto chicken tenders can be frozen and reheated

Keto chicken tenders are a great make-ahead option for busy families. They can be frozen before or after cooking for added convenience.

If you're freezing them before cooking, place the breaded chicken on a wire rack and freeze for 2-4 hours before transferring to a freezer bag. When you're ready to cook, simply pop them in the preheated oven or air fryer and add a few minutes to the cooking time.

If you're freezing them after cooking, let the tenders cool completely before transferring to the freezer. This will help prevent soggy breading and freezer burn. It's also a good idea to freeze them in a single layer on a plate for a couple of hours before bagging, to make it easier to pull out just the right amount when you're ready to eat.

To reheat, place the frozen tenders in a preheated oven or air fryer and cook until heated through. In the oven, this will take around 8-12 minutes at 450°F, while in the air fryer, they'll need about 400°F until heated through.

Frequently asked questions