Keto Chicken Tenders: A Step-By-Step Guide To Crispy Perfection

Chicken tenders are a popular food item, but traditional recipes are not keto-friendly. This is because they are breaded with wheat or white flour and then deep-fried, making them too carb-heavy for the keto diet. However, it is possible to make keto-friendly chicken tenders by using alternative ingredients for the breading.

Keto chicken tenders are usually made with chicken tenderloins, but chicken breasts or thighs can also be used if cut into thin strips. The chicken is then coated with a breading made from alternative flours such as almond, coconut, or pork panko (made from ground pork rinds) and spices such as garlic powder, onion powder, paprika, Italian seasoning, and pepper. The chicken can be baked in the oven or cooked in an air fryer.

Keto chicken tenders are a great option for those following a keto diet as they are low in carbs and high in protein and fat. They can be served with various dipping sauces such as keto-friendly BBQ sauce, ranch dressing, or ketchup, and are perfect for those craving fast food but wanting to stick to their keto diet.

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

Keto Chicken Tenders in the Air Fryer or Oven

Keto chicken tenders are a great option for a quick, tasty, and healthy meal. They are low-carb, gluten-free, and can be made in an air fryer or oven, depending on your preference. Here's a detailed guide on how to make them:

Ingredients:

• Chicken tenders or chicken breasts cut into strips
• Almond flour
• Parmesan cheese (finely grated or powdered)
• Spices (onion powder, garlic powder, mustard powder, dried thyme, salt, black pepper, etc.)
• Eggs
• Olive oil or cooking spray

Instructions:

Air Fryer Method:

• Preheat your air fryer to 350-400°F (180-200°C).
• In a shallow bowl, combine the eggs and whisk until mixed.
• In a separate bowl, combine the almond flour, parmesan cheese, and spices. Stir well.
• 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 too much.
• Spray the tops of the chicken tenders with olive oil or cooking spray to help them get crispy.
• Cook at 350-400°F for 10-15 minutes, flipping halfway through, until the internal temperature reaches 165°F.

Oven-Baked Method:

• Preheat your oven to 400-425°F (200-220°C).
• Line a baking sheet with foil or parchment paper and spray with cooking spray.
• Follow steps 2-4 from the air fryer method above to coat the chicken tenders.
• Place the breaded chicken tenders on the prepared baking sheet and spray the tops with olive oil or cooking spray.
• Bake in the preheated oven for 15-20 minutes, flipping halfway through, until the internal temperature reaches 165°F.

Tips:

• You can also use pork panko or ground pork rinds instead of almond flour and parmesan cheese for extra crunch.
• For a zero-carb option, omit the parmesan cheese.
• Don't overcrowd the air fryer basket or baking sheet. Cook in batches if needed.
• Always preheat your air fryer or oven before cooking for the best results.
• These keto chicken tenders go well with various dipping sauces, such as BBQ sauce, hot sauce, ranch dressing, buffalo sauce, or keto honey mustard.

To make the tenders, you will need chicken, almond flour, parmesan, eggs, and spices

To make keto chicken tenders, you'll need to cut chicken breasts into thin strips. You can also use chicken tenderloins or thighs. Pat the chicken dry with a paper towel and season with salt and pepper.

Next, set up your breading stations. In one bowl, mix together almond flour, parmesan, and spices. You can also add in crushed pork rinds for extra crunch. In a separate bowl, whisk an egg with a bit of water or mayonnaise.

Now, it's time to bread the chicken. Use one hand to handle the wet ingredients and the other hand for the dry. First, dip the chicken in the egg wash, then coat it in the almond flour mixture. For extra crispy tenders, repeat this process for a second coating.

Finally, cook your chicken. You can bake it in the oven, fry it on the stovetop, or cook it in an air fryer. Enjoy!

The tenders can be served with a variety of dipping sauces, such as ranch, BBQ sauce, or honey mustard

The tenders can be served with a variety of keto-friendly dipping sauces. Here are some ideas:

Ranch

A classic option for chicken tenders, ranch dressing can be easily made keto-friendly. You can make your own by combining mayonnaise, buttermilk, garlic, and herbs such as chives, parsley, and dill. Season with salt and pepper to taste.

BBQ Sauce

A tangy and sweet BBQ sauce is a perfect pairing for chicken tenders. Look for sugar-free or low-carb options at your local grocery store, or make your own at home. You can even add a dash of liquid smoke to give it a smoky flavor.

Honey Mustard

Honey mustard sauce is a delicious combination of sweet and tangy flavors. To make it keto-friendly, use keto-friendly honey substitutes such as allulose syrup flavored with honey. Combine it with mayonnaise, sugar-free BBQ sauce, and mustard. You can also add a little smoked paprika for an extra kick.

Other Options

Other dipping sauces that would go well with keto chicken tenders include:

• Avocado Lime Cilantro Ranch
• Blue Cheese Dressing
• Sugar-Free Ketchup
• Chimichurri Sauce
• Keto Chick-Fil-A Sauce

To make the tenders extra crispy, coat them in a mixture of almond flour and parmesan, then dip them in egg, and coat them in the flour mixture again

To make keto chicken tenders extra crispy, you can coat them in a mixture of almond flour and parmesan cheese. Here is a detailed, step-by-step guide:

• Prepare the dry coating: In a shallow bowl or plate, mix together almond flour, parmesan cheese, and your choice of seasonings. You can add garlic powder, onion powder, salt, and pepper to taste.
• Prepare the wet coating: In a separate bowl, whisk an egg with a small amount of water (approximately 2 tablespoons). You can also use mayonnaise instead of the egg mixture.
• Set up an assembly line: Have your chicken tenders ready. Use one hand as the "wet hand" to handle the chicken when it is coated in the egg mixture. Use your other hand as the "dry hand" to handle the chicken when coating it with the flour mixture.
• Coat the chicken tenders: Dip a chicken tender into the egg mixture, letting the excess drip back into the bowl. Then, use the dry hand to coat the tender with the almond flour and parmesan mixture. Ensure the tender is completely coated by gently pressing and scooping more of the mixture on top.
• Repeat the process: For an extra crispy coating, dip the coated tender back into the egg mixture and then again into the flour mixture for a second coating.
• Place on a baking sheet: Place the coated tenders on a lined baking sheet, making sure they don't touch each other to ensure even cooking and crispiness.
• Brush with butter or oil: For added crispness, you can brush the tenders with melted butter or your preferred cooking oil.
• Bake or air fry: You can bake the tenders in the oven at 400 degrees Fahrenheit for 15-20 minutes, or until they are cooked through. Alternatively, you can air fry them at 350-360 degrees Fahrenheit for 8-12 minutes.

Leftovers can be stored in the fridge for up to four days or frozen for later

If you're storing your keto chicken tenders in the fridge, they'll last for around three to five days. To reheat, pop them in the air fryer or oven for a few minutes until heated through and crispy.

If you're planning to freeze your chicken tenders, let them cool completely first. Then, place them in a single layer on a plate and freeze for a couple of hours. Once frozen, transfer the chicken tenders to a freezer bag. They'll keep in the freezer for up to two months.

To reheat, bake in the oven at 350–400 degrees Fahrenheit for 10–15 minutes, or until heated through and crispy. You can also reheat in the air fryer at 350–400 degrees Fahrenheit for 5–8 minutes.

Frequently asked questions