Keto Chicken Tenders Recipes

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OVEN BAKED KETO CHICKEN TENDERS



Oven Baked Keto Chicken Tenders image

These Crispy Oven Baked Keto Chicken Tenders are just what you've been craving! These delicious low carb, gluten free chicken tenders are about 1 net carb for two tenders!

Provided by Annie

Categories     Chicken

Time 30m

Number Of Ingredients 12

1 cup pork rind panko (see notes)
1/3 cup almond flour
1/3 cup grated parmesan cheese
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon paprika
1 1/2 pounds chicken breast, cut into 12 strips
1 egg, beaten
1 tablespoon mayonnaise
2 tablespoons butter

Steps:

  • Preheat the oven to 425 degrees F
  • Spray a large cookie sheet with cooking spray, or line with aluminum foil.
  • In one shallow bowl combine the egg and mayonnaise, beat with a fork until it is completely combined. Set aside.
  • In another shallow bowl combine the Keto Breading ingredients.
  • Dip each sliced chicken tender into the egg mixture, then dredge in the breading. Make sure the tenders are completely coated.
  • Once each tender is coated well, lay on the cooking sheet and brush with the melted butter.
  • Bake 15 minutes, turn the tenders carefully using tongs and bake an additional 5-10 minutes until the chicken is cooked through.

Nutrition Facts : Calories 303 calories, Carbohydrate 1.3 grams carbohydrates, Cholesterol 137 milligrams cholesterol, Fat 14.6 grams fat, Fiber 0.2 grams fiber, Protein 35 grams protein, ServingSize 2 Chicken Tenders, Sodium 325 milligrams sodium

CRUNCHY MUNCHY BAKED KETO CHICKEN TENDERS (EASY RECIPE)



Crunchy Munchy Baked Keto Chicken Tenders (Easy Recipe) image

Provided by Bree - KetoPots.com

Time 35m

Yield 6

Number Of Ingredients 10

1 pound chicken tenders
1 egg
1 ½ cups fine almond flour
½ cup grated Parmesan cheese
4 tbsp finely ground flaxseed meal
2 tsp paprika
1 tsp garlic powder
1 tsp onion powder
salt and black pepper to taste
olive oil cooking spray

Steps:

  • Preheat oven to 350°F.
  • Season the chicken with salt and black pepper.
  • Place the almond flour, Parmesan cheese, flaxseed meal, paprika, garlic powder, onion powder and salt and black pepper to taste in a shallow bowl and mix to combine. Set aside.
  • Add the egg to another bowl and beat it lightly.
  • Dip each chicken piece in the egg then coat in the almond flour mixture.
  • Repeat this step.
  • Place them on a baking sheet lined with parchment paper.
  • Spray the chicken with olive oil spray.
  • Bake for 15-20 minutes or until golden.
  • Serve immediately.

Nutrition Facts : ServingSize 1, Calories 322, Sugar 1.3g, Fat 18.6g, Carbohydrate 9.4g, Fiber 5.2g, Protein 28.1g

BAKED KETO CHICKEN TENDERS RECIPE



Baked Keto Chicken Tenders Recipe image

If you've been looking for the perfect buffalo keto chicken tender recipe for your keto diet, look no further!

Provided by Matt Gaedke

Categories     Main Dish

Time 40m

Number Of Ingredients 5

1 lb Chicken Breast Tenders
1 cup Almond Flour
1 large Egg
1 tbsp Heavy Whipping Cream
salt/pepper

Steps:

  • Preheat oven to 350 degrees.
  • Season chicken tenders with salt and pepper. Season the almond flour generously with salt and pepper.
  • Beat 1 egg together with 1 tbsp of heavy cream.
  • Dip each tender first in the egg wash and then into the seasoned almond flour. We like to place the tenders in a Tupperware container with the almond flour and shake to coat. A Ziploc bag also works well.
  • Place tenders on a lightly greased baking sheet. Bake for 30 minutes. If they are not as crispy as you would like you can additionally broil them for 2-3 minutes.
  • Allow tenders to cool for 5 minutes before enjoying.
  • Store in the refrigerator for up to 5 days.

Nutrition Facts : Calories 212 kcal, Carbohydrate 4 g, Protein 21 g, Fat 13 g, Fiber 2 g, SaturatedFat 2 g, TransFat 1 g, Cholesterol 83 mg, Sodium 100 mg, Sugar 1 g, UnsaturatedFat 2 g, ServingSize 1 serving

LOW CARB KETO CHICKEN TENDERS RECIPE



Low Carb Keto Chicken Tenders Recipe image

Low carb keto chicken tenders with pork rinds are crispy on the outside, juicy on the inside. This keto chicken strips recipe has just 1 net carb per 3 strips!

Provided by Maya Krampf

Categories     Main Course

Time 23m

Number Of Ingredients 6

1/2 cup Avocado oil mayonnaise
2 1/2 oz Pork rinds ((crushed))
1/4 cup Whey protein powder ((or collagen protein powder for dairy free))
1/2 tsp Garlic powder
1/2 tsp Paprika
1 1/2 lbs Chicken breasts ((cut into 12 strips))

Steps:

  • Preheat oven to 400 degrees F (204 degrees C). Line a baking sheet with foil and grease with any fat of your choice.
  • Set up two shallow medium bowls: place the mayonnaise in one and in the other stir together the pork rinds, whey protein powder, garlic powder, and paprika.
  • Toss the chicken strips in the bowl with the mayonnaise. Take a chicken strip from the bowl and remove any excess mayonnaise. Use the other hand to press the chicken into the breading mixture and scoop more breading over the top, submerging the chicken strip to coat on all sides. Place on the baking sheet. Repeat with the remaining chicken strips.
  • Bake for 12-15 minutes, until just barely cooked through.
  • Turn on the broiler. Place the chicken strips under the broiler for 1-2 minutes to crisp up more.

Nutrition Facts : Calories 462 kcal, Protein 44 g, Fat 29 g, SaturatedFat 2.1 g, Cholesterol 28.1 mg, Sodium 336.2 mg, Fiber 0.1 g, ServingSize 1 serving

GRILLED KETO CHICKEN TENDERS



Grilled Keto Chicken Tenders image

Keto grilled chicken tenders are popular among all ages and picky eaters. Low-carb grilled chicken tenders will make a great addition to your lunch plate as it follows an easy keto chicken recipe and takes less than 15 minutes to make.

Provided by Annie Lampella

Categories     Lunch

Yield 4

Number Of Ingredients 8

⅔ cup white vinegar
2 tablespoons dijon mustard
2 tablespoons jarred pesto sauce, or fresh pesto
2 cloves garlic, minced
1 teaspoon monkfruit or sweetener of choice
2 teaspoons kosher salt
pepper to taste
2 pounds chicken breast tenderloins

Steps:

  • In a large bowl, add the vinegar, dijon, pesto, garlic, sweetener, salt and pepper. Whisk to combine.
  • Add the chicken tenderloins, cover and chill for at least 2 hours, up to 6 hours. After the chicken is done marinading, take the chicken out of the marinade and let come to room temperature, about 20 minutes. Add the remaining marinade to a small saucepan and bring to a boil, boil for 1 minute, take off the heat.
  • Heat the grill to high and prepare it for cooking. Lower the heat to medium, place the chicken directly on the grates, brush with the leftover marinate every 30 seconds or so. Turn occasionally until cooked through, about 3-5 minutes per side. They are ready when the internal temperature reaches 165°F. Make sure to use all the marinade up while the chicken is on the grill, this makes it extra flavorful!

Nutrition Facts : Calories 247 calories, Carbohydrate 0.4 carbs, Protein 44.6 grams of protein, Fat 5 grams fat

KETO COPYCAT KFC CHICKEN STRIPS



Keto Copycat KFC Chicken Strips image

A deliciously crispy (and guilt-free) copycat version of KFC chicken tenders.

Provided by Stacey

Categories     Appetizer     Main Dish

Time 30m

Number Of Ingredients 5

4 pieces chicken thighs (deboned and cut into 2-3each)
1 1/2 cups almond flour
3 teaspoons KFC seasoning (to taste)
2 eggs
2 cups oil of choice

Steps:

  • Pour oil into a heavy pan (like a dutch oven) or deep fryer.
  • Begin heating oil on medium while you prepare the chicken tenders.
  • Combine 1/2 cup of the almond flour with 1 teaspoon or more of the KFC seasoning in a small mixing bowl.
  • Crack the eggs into a second bowl and whisk for 30 seconds.
  • Dredge the chicken through the almond flour mixture, then the eggs, then repeat through the almond flour.
  • When the oil is hot, add 3 pieces of chicken at a time and allow to cook for 4-5 minutes each, until cooked through and golden brown, flipping halfway through.
  • Place chicken tenders to dry on a plate lined with paper towels. Repeat process until all chicken strips are cooked.

Nutrition Facts : Calories 218 kcal, Carbohydrate 8 g, Protein 8 g, Fat 17 g, SaturatedFat 0.4 g, Cholesterol 37 mg, Sodium 260 mg, Fiber 4 g, Sugar 1 g, UnsaturatedFat 0.7 g, ServingSize 1 serving

KETO PARMESAN CHICKEN TENDERS



Keto Parmesan Chicken Tenders image

Golden and crisp, grated parmesan cheese makes an especially flavorful crust for these delicious keto chicken tenders.

Provided by Vered DeLeeuw

Categories     Main Course

Time 30m

Number Of Ingredients 6

1 1/2 lb. raw chicken tenders ((about 12 pieces))
3 tablespoons Dijon mustard
1 teaspoon garlic powder
1/2 teaspoon cayenne pepper
1 cup grated parmesan cheese ((not shredded))
1 tablespoon olive oil

Steps:

  • Place the chicken tenders between two layers of wax paper and pound them 1/8-inch-thin.
  • Brush both sides of the chicken pieces with mustard, and sprinkle with garlic powder and cayenne.
  • Place the Parmesan in a shallow bowl. Dip the chicken pieces, one by one, into the Parmesan and press to coat.
  • Heat a nonstick double-burner griddle (or two large nonstick skillets) over medium heat for about 2 minutes. Brush with olive oil. Fry the chicken tenders until browned and cooked through (their internal temperature should reach 165ºF), about 3 minutes on each side.

Nutrition Facts : ServingSize 3 tenders, Calories 341 kcal, Carbohydrate 1 g, Protein 49 g, Fat 12 g, SaturatedFat 6 g, Sodium 843 mg

KETO CHICKEN TENDERS



Keto Chicken Tenders image

Eating Keto? Don't give up foods you love. Simply find alternatives that are just as delicious, like these super moist & crunchy keto chicken tenders.

Provided by admin

Time 16m

Number Of Ingredients 6

8 ounces chicken breast tenderloins, about 6 pieces
1 cup almond flour
1 teaspoon salt
1 teaspoon pepper
1/4 cup Heavy Whipping
1 large egg

Steps:

  • For the coating- whisk egg and cream in a large bowl. Season with salt and pepper. Add chicken and let sit for about 10 minutes.
  • Add almond flour to a shallow dish or pan, season with salt & pepper.
  • Coat both sides of chicken with flour.
  • Fry in small batches until golden brown and internal temperature reaches 160º.
  • Dip in your favorite keto friendly sauce.

Nutrition Facts : Calories 474 calories

EASY KETO CHICKEN TENDERS (BAKED OR AIR FRYER)



Easy Keto Chicken Tenders (baked or air fryer) image

These Easy Keto Chicken Tenders can be made in the air fryer or oven and contain about 2 net carbs per serving!

Provided by Annie Holmes

Categories     Dinner

Time 30m

Number Of Ingredients 12

1 1/2 pounds chicken breast, cut into 12 strips
1 egg, beaten
1 tablespoon mayonnaise
2 tablespoons butter
3/4 cup almond flour
3/4 cup grated parmesan cheese
1/2 teaspoon garlic salt
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon Italian seasoning
1/2 teaspoon black pepper
1/4 teaspoon paprika

Steps:

  • Preheat the oven to 425 degrees F
  • Spray a large cookie sheet with cooking spray, or line with aluminum foil.
  • In one shallow bowl combine the egg and mayonnaise, beat with a fork until it is completely combined. Set aside.
  • In another shallow bowl combine the Keto Breading ingredients. Dip each sliced chicken tender into the egg mixture, then dredge in the breading. Make sure the tenders are completely coated.
  • Once each tender is coated well, lay on the cooking sheet and brush with the melted butter.
  • Bake 15 minutes, turn the tenders carefully using tongs and bake an additional 5-10 minutes until the chicken is cooked through.

Nutrition Facts : Calories 319 calories, Carbohydrate 2.9 grams carbohydrates, Cholesterol 132 milligrams cholesterol, Fat 14.6 grams fat, Fiber 0.5 grams fiber, Protein 32.4 grams protein, ServingSize 2 chicken tenders, Sodium 347 milligrams sodium, Sugar 0.6 grams sugar

KETO CHICKEN TENDERS



Keto Chicken Tenders image

With a little creativity, a good recipe doesn't have to sacrifice flavor to accommodate eating Keto. Pork rind crumbs are an excellent alternative to traditional breading. They're found at most grocery stores and pre-crushed ones can be purchased online. These chicken tenders are flavorful baked until the crust is crunchy and...

Provided by Kitchen Crew

Categories     Chicken

Time 40m

Number Of Ingredients 10

2 lb chicken tenders (approx. 12)
2 c pork rind crumbs
1/2 c freshly grated Parmesan
1 tsp garlic powder
1/2 tsp onion powder
1 tsp Italian seasoning
1/4 tsp salt
1/4 tsp pepper
2 eggs
1 Tbsp mayonnaise

Steps:

  • 1. Rinse and pat the chicken tenders dry. Pre-heat the oven to 425 degrees.
  • 2. Lay a wire rack on a cookie sheet. Spray with cooking spray. Baking the chicken tenders on a rack ensures they stay crunchy while baking. If you don't have a wire rack, line a cookie sheet with parchment paper.
  • 3. In a food processor, pulse pork rinds to the consistency of coarse bread crumbs.
  • 4. In a flat dish, mix together the pork rind crumbs, Parmesan cheese, garlic powder, onion powder, Italian seasoning, salt, and pepper. Set aside.
  • 5. In a separate bowl, whisk together the eggs and mayo.
  • 6. Dip the chicken tenders in the egg mixture.
  • 7. Lay the chicken tenders on the crumb mixture. Spoon the mixture over the tenders and press the crumbs into the chicken.
  • 8. Lay the tenders on the rack. Bake for 15 to 20 minutes.
  • 9. If cooking on parchment paper, flip the tenders halfway through cooking so they are crispy and golden brown on both sides.
  • 10. Enjoy! If desired, these chicken tenders can be pan fried in avocado oil instead of baking.

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  • Combine dry ingredients in a shallow dish (almond flour, coconut flour, salt, pepper, seasonings, and parmesan cheese). Whisk well. Add coconut milk to another shallow dish and season with 1/2 tsp of salt and a pinch of pepper. Set both dishes aside.
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