Keto Chicken Tenders: Delicious Low-Carb Side Dish Ideas

Keto chicken tenders are a delicious, healthy alternative to traditional chicken tenders. They are usually baked, not fried, and are often served with a variety of dipping sauces such as ranch, BBQ sauce, or ketchup.

Keto chicken tenders are typically made with almond flour, parmesan cheese, and spices to create a crunchy, low-carb coating. They can also be made in an air fryer for a crispier texture.

- Keto fries

- Cauliflower tots

- Baked onion rings

- Cheesy cauliflower casserole

- Crispy smashed Brussels sprouts

- Keto mac and cheese

- Keto coleslaw

- Crispy avocado fries

Keto Coleslaw

Ingredients:

• Shredded cabbage (you can use a coleslaw mix or shred your own cabbage)
• Mayonnaise
• Sweetener (sugar-free and powdered for a smooth dressing)
• Apple cider vinegar or lemon juice
• Salt and pepper to taste
• Optional: celery seeds, garlic powder, onion powder, or other spices

Instructions:

• In a small bowl, whisk together the mayonnaise, sweetener, apple cider vinegar or lemon juice, and any spices you want to add. Season with salt and pepper to taste.
• Place the shredded cabbage in a large bowl and toss with the dressing.
• If you have time, refrigerate the coleslaw for at least an hour or overnight to let the flavors develop. Stir before serving.

Tips:

• You can use pre-shredded coleslaw mix or shred your own cabbage. If you want to lower the carb count, use plain shredded cabbage instead of a mix that includes carrots.
• You can adjust the amount of vinegar or lemon juice to taste. Start with less and add more if needed.
• This keto coleslaw tastes even better the next day, so it's a great make-ahead option.
• Store leftover coleslaw in an airtight container in the refrigerator for 3-5 days.

Keto BBQ Sauce

Ingredients:

• Sugar-free ketchup (or sugar-free tomato sauce)
• Worcestershire sauce
• Apple cider vinegar
• Smoked paprika (for a smokey flavour)
• Onion powder
• Garlic powder (or crushed garlic)
• Cayenne pepper (optional)
• Natural sweetener (such as Stevia or Erythritol)

Method:

• Combine all ingredients in a saucepan, adding the wet ingredients first.
• Place the saucepan on the stove over medium heat and lightly simmer for 5 minutes.
• Allow the sauce to cool, then serve as needed. Refrigerate the remainder.

Tips:

• This recipe can easily be doubled, so you can put some in a jar and keep it in the fridge for later.
• Store your keto BBQ sauce in the fridge for up to 3 weeks. Homemade BBQ sauce contains no added preservatives, so it's not suitable for the cupboard.

Crispy Green Bean Fries

These keto-friendly green bean fries are a great side dish or snack. They are easy to make and can be prepared in an air fryer or in the oven.

Ingredients:

• 1 lb of green beans
• 1 tablespoon of low-carb ranch dressing, jalapeno ranch dressing, or mayonnaise
• 1/2 cup of almond flour
• 1/2 teaspoon of garlic salt
• 1/2 teaspoon of garlic powder
• 1/2 teaspoon of black pepper
• 1/2 cup of parmesan cheese

Method:

Preheat your oven to 400 degrees Fahrenheit. Set up your breading station by preparing two shallow bowls and a baking sheet. In the first bowl, combine the egg and ranch dressing. In the second bowl, mix the almond flour, spices, and parmesan cheese.

Roll each green bean in the egg mixture, then the almond flour crust, and place on the baking sheet. Lightly spray the breaded fries with cooking spray to help them crisp up.

Bake for 10-12 minutes or until the green beans reach your desired level of tenderness.

Air Fryer Method:

Preheat your air fryer to 390 degrees Fahrenheit. When hot, add as many green beans as you can without overcrowding. Spray with cooking spray to help them crisp up. Cook for 5 minutes, shaking the basket halfway through.

Tips:

• Always use fresh green beans.
• Try serving with a low-carb ketchup or BBQ sauce.
• For extra crispiness, place under the broiler for a few minutes.
• Best enjoyed right away, as leftovers tend to get soggy.

Keto Fries

Ingredients:

• 1/2 cup almond flour (or coconut flour for a nut-free option)
• 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, whisk together the almond flour, xanthan gum, and salt.
• Mix in the hot water and flavor extract (if using). Knead the dough together with your hands until well combined.
• Place the dough between two sheets of parchment paper and roll it out to a thickness of about 1/4 inch. Slice the dough into thin strips, about 1/8 to 1/4 inch thick.
• If you want to freeze the fries for later, lay the strips of dough on a parchment-lined baking tray and place them in the freezer until hardened. Once frozen, transfer the fries to a freezer-safe bag and store them in the freezer.
• To cook the fries, add enough olive oil to a large skillet to cover the bottom of the pan. Heat the oil over medium heat. Alternatively, you can use an air fryer or oven, as instructed below.
• Once the oil is heated, add a single layer of fries to the oil and cook until golden brown on all sides. 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 needed.
• To bake the fries, preheat the oven to 400 degrees Fahrenheit. Spread the fries out in a single layer on a baking tray and spray them with olive oil. Bake for 10 to 12 minutes, or until golden and crispy.
• For an air fryer, preheat the air fryer to 400 degrees Fahrenheit. Spread the fries out in a single layer in the air fryer basket or tray and spray them with olive oil. Air fry for about 6 minutes, or until golden and crispy.

These keto fries are a delicious and crispy side dish that pairs perfectly with keto chicken tenders. Enjoy!

Keto Mac and Cheese

Ingredients:

• 1 lb keto pasta (or 2 x 8 oz bags)
• 1 cup heavy cream
• 2 3/4 cups shredded cheese (a mix of cheddar and gruyere works well)
• Salt and pepper, to taste
• Optional: bacon bits, pork rind panko crumbs, or other toppings

Method:

• Preheat the oven to 350°F.
• Cook the keto pasta according to the package instructions until al dente (around 10-12 minutes). Drain and set aside.
• In a small saucepan, heat the heavy cream over medium heat.
• Once the cream begins to simmer, reduce the heat to low and add the shredded cheese, salt, and pepper.
• Stir the mixture for 4-5 minutes, until thick and smooth.
• Add the drained pasta to the cheese sauce and remove from the heat.
• Mix until well combined and serve immediately.

Tips:

• For an even creamier mac and cheese, use half gruyere cheese.
• If desired, top with bacon bits or pork rind panko crumbs for a crispy texture.
• Feel free to add some spice to the macaroni cheese, like cayenne pepper, red pepper flakes, or sriracha.

Frequently asked questions