When I first Started my keto journey, one of the things I missed the most was indulging in crispy, golden chicken tenders. The kind that’s perfectly crunchy on the outside and tender on the inside. However, the traditional recipe loaded with flour and breadcrumbs was a no-go. Determined to find a keto-friendly version, I experimented with various ingredients until I landed on this recipe—one that not only satisfies my cravings but also keeps me on track with my keto goals.
In this article, I’ll guide you through the process of making these delicious keto chicken tenders. Whether you’re a beginner to the keto diet or a seasoned practitioner, this recipe is sure to become a staple in your kitchen. Plus, it’s perfect for health-conscious readers who are looking for a low-carb alternative to a classic favorite.
Why Keto Chicken Tenders?
A Healthy Twist on a Classic
Chicken tenders are a beloved dish, but the traditional version is often loaded with carbs and unhealthy fats. By swapping out the high-carb ingredients for keto-friendly alternatives, you can enjoy the same great taste without derailing your diet.
Perfect for Meal Prep
One of the great things about this recipe is how well it lends itself to meal prep. You can make a big batch of these tenders and store them in the fridge or freezer for a quick, easy meal anytime. They’re perfect for busy weeknights, lunches on the go, or even as a snack.
Chicken Tenders Ingredients
Before we dive into the recipe, let’s talk about the ingredients. This keto chicken tenders recipe requires just a few simple ingredients, most of which you probably already have in your pantry.
The Essentials
- Chicken Tenders: You can use pre-cut chicken tenders or slice chicken breasts into strips.
- Almond Flour: This serves as the base for our crispy coating, offering a low-carb alternative to traditional flour.
- Parmesan Cheese: Adds a delicious, savory flavor to the coating.
- Eggs: Used to help the coating adhere to the chicken.
- Spices: Garlic powder, paprika, salt, and pepper are my go-to seasonings, but feel free to adjust based on your taste preferences.
- Avocado Oil or Coconut Oil: For frying. These oils are keto-friendly and have a high smoke point, making them perfect for getting that golden-brown crust.
Optional Add-Ons
- Pork Rinds: Crushed pork rinds can be added to the almond flour mixture for an extra crispy texture.
- Hot Sauce: If you like a bit of heat, adding hot sauce to the egg wash gives the tenders a spicy kick.
Step-by-Step Instructions For Chicken Tenders
Step 1: Prepare the Coating
In a shallow bowl, combine the almond flour, grated Parmesan cheese, garlic powder, paprika, salt, and pepper. If you’re using crushed pork rinds for extra crunch, add them to this mixture as well.
Step 2: Set Up the Dipping Station
In another bowl, beat the eggs. If you’re using hot sauce, mix it into the eggs at this stage. Arrange your bowls so that you have an assembly line—chicken tenders first, then the egg wash, and finally the almond flour mixture.
Step 3: Coat the Chicken
Dip each chicken tender into the egg wash, ensuring it’s fully coated. Then, dredge it in the almond flour mixture, pressing down gently to make sure the coating sticks. Place the coated tenders on a plate or baking sheet.
Step 4: Fry or Bake
For a perfectly crispy exterior, I recommend frying the tenders in avocado or coconut oil. Heat the oil in a large skillet over medium heat. Once hot, add the chicken tenders in batches, being careful not to overcrowd the pan. Fry each side for 3-4 minutes, or until golden brown and cooked through.
If you prefer a lighter version, you can bake the tenders. Preheat your oven to 400°F (200°C). Place the coated chicken tenders on a baking sheet lined with parchment paper and bake for 15-20 minutes, flipping halfway through.
Step 5: Serve and Enjoy
Once cooked, transfer the tenders to a paper towel-lined plate to drain any excess oil. Serve them hot with your favorite keto-friendly dipping sauce, like ranch, blue cheese, or sugar-free ketchup.
Tips for the Perfect Keto Chicken Tenders
Keep It Crispy
The key to crispy chicken tenders is to make sure the oil is hot enough before frying. If the oil isn’t hot enough, the tenders will absorb more oil and become soggy. A good rule of thumb is to test the oil by dropping a small piece of the almond flour mixture into the pan—if it sizzles immediately, the oil is ready.
Customize the Flavor
One of the best things about this recipe is how easy it is to customize. You can switch up the spices in the coating, add herbs like rosemary or thyme, or even mix in some grated lemon zest for a fresh twist.
Make It a Meal
These keto chicken tenders are incredibly versatile and can be paired with various sides to create a full meal. Serve them with a simple green salad, roasted vegetables, or cauliflower mash for a satisfying and nutritious dinner.
My Keto Journey (A Quick Anecdote)
When I first started keto, I struggled to find recipes that felt indulgent yet stayed within the diet’s strict guidelines. I missed the comfort foods I grew up with—especially fried chicken. This recipe was a game-changer for me. It not only satisfied my cravings but also made me realize that with a bit of creativity, I didn’t have to give up my favorite foods. These keto chicken tenders quickly became a regular feature in my meal rotation, and I’m excited to share them with you.
Conclusion
These keto chicken tenders are proof that you don’t have to sacrifice flavor or satisfaction on a low-carb diet. They’re crispy, juicy, and packed with flavor—everything you could want in a chicken tender, without the guilt. Whether you’re new to keto or a seasoned pro, this recipe is sure to become a favorite in your household.
Give them a try, and I promise you won’t miss the traditional version one bit!