Brenda Khan
The Ketogenic Diet is a low-carbohydrate method of eating that can help with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, and hormonal imbalances. Chicken tenders are usually dredged in flour and coated in breadcrumbs or other high-carb breading, making them unsuitable for a keto diet. However, it is possible to make keto-friendly chicken tenders by using low-carb breading alternatives such as almond flour, crushed pork rinds, or a combination of both. These alternatives can be cooked in an air fryer or oven and still provide a crunchy texture and juicy meat.
| Characteristics | Values |
|---|---|
| Carbohydrates | 2.5 net carbs per serving |
| Chicken | Breasts, tenderloins, or thighs |
| Breading | Almond flour, crushed pork rinds, or pork panko |
| Sauce | Honey, barbeque, ranch dressing, honey mustard, ketchup |
| Cooking Method | Air fryer, oven, or deep fryer |
| Diet | Ketogenic Diet |
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What You'll Learn
Keto chicken tenders ingredients
Chicken tenders are a great option for those on a keto diet. They are low-carb, gluten-free, and can be made in an air fryer or oven. Here is a detailed list of ingredients for keto chicken tenders:
Ingredients:
- Chicken tenderloins or chicken breasts: You can use skinless chicken tenderloins or slice chicken breasts into tenders.
- Almond flour: Blanched almond flour or superfine almond flour is preferred, but almond meal also works. This is a key ingredient for the low-carb, gluten-free breading.
- Keto breadcrumbs (optional): A low-carb alternative to traditional breadcrumbs. These are usually made with ground pork rinds. If you don't have keto breadcrumbs, you can simply double the amount of almond flour.
- Eggs: Used for dredging the chicken so that the breading adheres to the meat.
- Salt and black pepper: To taste, for seasoning.
- Butter: Melted butter is used to brush the tenders before baking or to dip the tenders in before coating with the dry ingredients.
- Parmesan cheese (optional): Grated or powdered Parmesan cheese adds a crispy crunch and extra flavor to the tenders.
- Seasonings: You can use Italian seasoning (a mixture of basil, oregano, sage, and rosemary), ranch dressing seasoning mix, or any other spices you prefer.
With these ingredients, you can create a delicious and crispy coating for your keto chicken tenders. Remember to bake, air fry, or pan-fry according to your preference and enjoy with your favorite keto-approved dipping sauce!
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How to cook keto chicken tenders
Chicken is a great source of protein, making it a perfect addition to a keto diet. Here is a detailed, step-by-step guide on how to cook keto chicken tenders:
Ingredients
- Chicken breast tenderloins
- Eggs
- Cream or mayonnaise
- Almond flour
- Parmesan cheese
- Salt and pepper
- Spices (paprika, garlic granules, mixed herbs)
- Pork rind panko
- Butter
- Oil for frying (optional)
Method
- Slice the chicken into thin strips. Smaller, thinner tenders will be crunchier, but you can cut them thicker if you prefer.
- Whisk an egg with either cream or mayonnaise in a large bowl. Season with salt and pepper.
- Add the chicken to the bowl and let it sit for about 10 minutes.
- In a separate shallow bowl, mix the dry ingredients: almond flour, parmesan cheese, and spices. You can also add pork rind panko, which is a great substitute for breadcrumbs.
- Coat both sides of the chicken with the flour mixture. Make sure the tenders are completely coated.
- Place the tenders on a baking sheet. You can line the sheet with aluminum foil or spray it with cooking spray first.
- If you want to add extra flavour, brush the tenders with melted butter.
- Bake at 200°C for 20-25 minutes, or until golden brown. If you prefer a crispier texture, bake for 10 minutes, flip the tenders, and bake for another 10 minutes or until golden.
- If you want to fry the tenders, heat oil in a skillet over medium heat. Add the tenders to the hot oil and fry for 3-5 minutes on each side.
- You can also cook the tenders in an air fryer at 350-360°C for 8-12 minutes.
Storage and Reheating
These keto chicken tenders are best served fresh, as they can get soggy when stored in the refrigerator. However, you can freeze any leftovers by placing them in an airtight container or sealable bag and storing them in the freezer for up to three months.
To reheat, you can warm them in the oven, toss them in the microwave, or thaw them in the fridge overnight and eat them cold the next day. If you want to crisp them up again, pop them in the air fryer or oven for a few minutes.
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How to store keto chicken tenders
Storing keto chicken tenders depends on whether you want to store them in the refrigerator or freezer. If you plan on eating the leftovers within the next few days, store them in an airtight container or a covered container in the refrigerator for up to 4 days. They may not be as crispy anymore, but you can gently reheat them in a warm oven, in the microwave, or eat them cold.
If you want to store the keto chicken tenders for longer, you can freeze them. Simply cook and then transfer the tenders to an airtight container or a sealable bag. Store them in the freezer for up to three months. When you want to eat them, you can warm them in the oven, toss them in the microwave, or thaw them in the fridge overnight and eat them cold the next day.
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Nutritional information for keto chicken tenders
The Ketogenic Diet is a low-carbohydrate method of eating. Chicken tenders are usually considered high-carb due to the breading. However, it is possible to make keto-friendly chicken tenders with low-carb breading.
One recipe for keto chicken tenders uses almond flour, pork panko, onion powder, garlic powder, egg, salt, and pepper. The chicken tenderloins are dipped in the egg wash and then coated with the dry ingredients. They can be cooked in an air fryer at 350 degrees for 6-8 minutes, in the oven at 400 degrees for 10 minutes, or fried on the stovetop. These chicken tenders have about 1g net carb per strip.
Another recipe uses chicken breast tenderloins coated with a mixture of egg, cream, salt, and pepper, and then coated with almond flour. These chicken tenders can be fried, baked, or cooked in an air fryer. They have about 2.5 net carbs per serving (3 tenders).
Keto chicken tenders can be served with keto-approved sauces such as BBQ sauce, ranch, honey mustard, or buffalo sauce. They can also be served with keto-friendly sides such as Crispy Green Bean Fries, Loaded Cauliflower Casserole, Air Fryer Broccoli, or Keto Red Lobster Cheddar Garlic Biscuits.
Leftover keto chicken tenders can be stored in the refrigerator for a couple of days or frozen for up to three months. To reheat, they can be cooked in the oven at 450 degrees for 8 to 12 minutes, or in the air fryer at 400 degrees until heated through.
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Dipping sauces for keto chicken tenders
Chicken tenders are a great option for a ketogenic diet, with only 2.5 net carbs per serving. While you can eat these chicken strips plain, you can also pair them with a keto-approved dipping sauce.
One popular option is a sugar-free sweet mustard sauce. You can make this sauce at home by mixing together ingredients like mayonnaise, mustard, and sugar-free maple syrup. Another option is to buy a keto-friendly store-bought mayo, such as Primal Kitchen's mayo made with avocado oil. You can also wrap your chicken tenders in bacon and serve them with this sweet mustard sauce on the side for dipping.
If you're looking for something with a bit of spice, you can try a "Bang Bang" sauce, made with mayo, sour cream, Thai chili garlic sauce, apple cider vinegar, and erythritol. This sauce gets its sweetness from the apple cider vinegar and erythritol, without the sugar content of traditional sweet and sour sauces.
Other keto-friendly dipping sauce options include ranch, hot sauce, horseradish, low-sugar ketchup, tzatziki sauce, and blue cheese dressing. You can also get creative and make your own sauces by mixing ingredients like sour cream, hot sauce, Greek yogurt, cucumber, dill, garlic, spicy brown mustard, mayo, chili paste, garlic-infused coconut oil, or avocado chipotle mayo.
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Frequently asked questions
Yes, you can eat chicken tenders on keto. However, you should be mindful of the breading and sauces used, as they may contain high levels of carbohydrates.
A keto-friendly breading for chicken tenders can be made using almond flour, crushed pork rinds, and grated Parmesan cheese.
To make keto chicken tenders, you can coat chicken tenderloins or strips with a mixture of almond flour, Parmesan cheese, and seasonings. Then, dip the chicken in an egg wash and coat with the flour mixture again for extra crispiness. Finally, bake in the oven or air fryer until golden brown.
