Keto Chicken Tenders: Best Low-Carb Side Dishes

Chicken tenders are a great option for a quick and easy weeknight dinner. This dish is a favourite among kids and adults alike and can be made keto-friendly with a few simple substitutions.

The key to making delicious keto chicken tenders is in the breading. Instead of using traditional flour or breadcrumbs, which are high in carbohydrates, you can use a combination of almond flour and parmesan cheese or crushed pork rinds. This breading gives the tenders a crispy texture and a nutty flavour while keeping the dish keto-friendly.

To prepare the tenders, simply coat the chicken strips in an egg wash or mayonnaise, dip them in the breading mixture, and either bake or air fry until cooked through.

These keto chicken tenders are best served with a dipping sauce such as ranch dressing, BBQ sauce, hot sauce, or keto honey mustard.

For a well-rounded meal, pair your tenders with some low-carb side dishes. Some options include cauliflower mac and cheese, crispy avocado fries, keto French fries, keto coleslaw, or a creamy cucumber salad.

So, if you're looking for a tasty and crispy weeknight dinner option that's sure to please the whole family, give these keto chicken tenders a try!

Keto Fries

Keto French fries are a great side dish to accompany keto chicken tenders. They are a healthier alternative to traditional fries, as they are made with low-carb ingredients and cooked in a way that reduces the amount of oil absorbed. Here is a recipe for keto fries that you can try:

Ingredients:

• 100g almond flour (or a mix of almond and coconut flour)
• 1 tablespoon xanthan gum
• 6 tablespoons hot water
• 20 drops mashed potato flavor drops (optional)
• Olive oil for frying
• Salt to taste

Instructions:

• In a small bowl, mix the almond flour, xanthan gum, and salt.
• Add the hot water and potato flavor extract (if using) and knead the mixture with your hands until it forms a dough.
• Place the dough between two sheets of parchment paper and roll it out to a thickness of about 1/4 inch.
• Cut the dough into thin strips, about 1/8 to 1/4 inch thick. The thinner they are, the crispier they will be.
• If you want to freeze the fries for later, lay the strips on a parchment-lined baking tray and place them in the freezer. Once frozen, transfer the fries to a freezer bag.
• To cook the fries, add enough olive oil to a large skillet to cover the bottom. Heat the oil over medium heat.
• Once the oil is hot, add a single layer of fries and cook until they are golden brown on all sides. You may need to turn them occasionally to ensure even cooking.
• Remove the fries from the oil and place them on a paper towel-lined plate to absorb any excess oil. Sprinkle with additional salt if desired.
• Enjoy your keto fries!

Tips:

• Frying is the recommended cooking method for the best taste and texture.
• If you prefer to bake the fries, spread them in a single layer on a baking tray, spray with olive oil, and bake at 400 degrees Fahrenheit for 10-12 minutes.
• For air frying, spread the fries in a single layer in the air fryer basket, spray with olive oil, and air fry at 400 degrees Fahrenheit for 6 minutes.
• You can also freeze the fries and cook them from frozen. Simply follow the cooking instructions above, but increase the cooking time.

Crispy Green Bean Fries

Ingredients:

• 1/2 lb fresh green beans (about 2 cups) washed, ends trimmed, patted dry
• 3/4 cup panko bread crumbs
• 3 tablespoons grated parmesan cheese
• 1 tablespoon all-purpose flour
• Garlic powder
• Red pepper flakes
• 2 eggs
• Olive oil spray

Method:

• Preheat the oven to 425 degrees.
• Mix the panko crumbs with the Parmesan, and salt.
• Toss the green beans in the flour to lightly coat them.
• Dip the green beans in the egg, then coat with the panko bread crumb mixture.
• Spray a baking sheet with non-stick spray, then line the green beans up in a single layer across the pan.
• Bake for 10-12 minutes or until the coating begins to brown.

Tips:

• Pat the green beans dry with a clean dish towel after washing.
• Use panko crumbs instead of breadcrumbs. Panko crumbs tend to be larger and flakier than breadcrumbs, so you’ll get more of a crunch.
• When coating the green beans with the egg wash, use a fork to dip them before transferring them to the panko crumbs. If you use your fingers, you’ll likely get sticky and end up with a lot of egg in the panko crumbs.
• Be sure not to crowd the baking sheet. The green beans should be on a single layer in order to get as crispy as possible.
• This recipe works best with fresh green beans, as frozen beans tend to release a lot of water as they cook.

Serving Suggestions:

• Marinara or ketchup for dipping.
• Avocado dip.
• Homemade tzatziki sauce.

Loaded Cauliflower Casserole

A great side dish to go with your keto chicken tenders is a loaded cauliflower casserole. This is a tasty, low-carb comfort food that is easy to make and is sure to be a family favourite.

Ingredients:

• Cauliflower
• Cheddar cheese
• Cream cheese
• Sour cream
• Bacon
• Green onions
• Spices (black pepper, garlic powder)

Method:

First, steam or roast the cauliflower florets on the stovetop. Then, mix the sour cream and cream cheese in a large bowl until smooth. Next, add the shredded cheese, chopped bacon, green onion, and spices to the bowl and stir. Finally, toss the cauliflower florets with the mixture until they are well coated, and bake in the oven until the cheese melts and the sauce is bubbly.

Variations:

You can add broccoli to the cauliflower to make a keto broccoli casserole. For a spicy twist, add jalapenos or green chiles and top with pepper jack cheese. You can also add shredded chicken to make it a complete one-pan meal.

Keto Coleslaw

Ingredients:

• 16 oz shredded cabbage (454g) - you can use a coleslaw mix from the grocery store or shred a head of green cabbage yourself.
• 1/2 cup mayonnaise (112g) - you can use your favourite brand or make your own. For a lighter version, you can substitute Greek yoghurt or a combination of the two.
• 1 tablespoon sugar-free sweetener (12g) - use your preferred variety to balance the flavours.
• 1/4 cup dill pickle juice (59ml) - this adds a surprising kick to the recipe! You could also use apple cider vinegar.
• Salt and black pepper to taste.

Method:

• Shred your cabbage using a sharp knife or a food processor.
• Add the cabbage to a large mixing bowl, followed by the mayonnaise, sweetener, and pickle juice.
• Toss the ingredients together well and then season with salt and pepper to taste.
• Refrigerate for at least an hour or overnight to let the flavours develop.

Tips:

• This recipe is best enjoyed within 24 hours, but you can revive it with some leftover shredded cabbage.
• You can adjust the amount of pickle juice and sweetener to taste.
• This keto coleslaw is a great side dish for a range of keto dinners, including pulled pork sandwiches, BBQ ribs, and bacon-wrapped chicken kabobs.

Air Fryer Broccoli

Ingredients:

• Broccoli Florets
• Olive Oil or Cooking Oil Spray
• Shredded Parmesan Cheese
• Lemon Wedges (optional)
• Butter
• Minced Garlic
• Salt and Pepper to taste

Instructions:

• Preheat your air fryer to 350 degrees Fahrenheit.
• Cut the broccoli into florets, ensuring they are of uniform size for even cooking.
• Lightly spray or drizzle olive oil over the broccoli florets. You can also add lemon juice for extra flavor.
• Season the broccoli with salt, pepper, and other spices like garlic powder or paprika to taste.
• Place the broccoli florets in the air fryer basket, ensuring they are in a single layer with minimal overlap.
• Cook the broccoli for around 8 minutes, shaking or tossing halfway through to ensure even cooking. The broccoli should be fork-tender and slightly crispy.
• Remove the broccoli from the air fryer and toss it with butter, garlic, and parmesan cheese. Add salt and pepper to taste.

Tips and Variations:

• You can also cook frozen broccoli in the air fryer. Simply increase the cooking time by a few minutes and cook from frozen without thawing.
• For a vegan option, omit the parmesan cheese or substitute it with a vegan alternative.
• If you don't have an air fryer, you can also roast the broccoli in the oven. Preheat the oven to 400 degrees Fahrenheit and follow similar instructions for seasoning and cooking times.
• To ensure even cooking, cut the broccoli florets into similar sizes.
• You can also add other vegetables to the mix, such as cauliflower or carrots, for a colorful and nutritious side dish.

Frequently asked questions