Low Carb Chicken Tenders Recipes

LOW CARB SKILLET CHICKEN TENDERS

Steps:

• Combine all ingredients except olive oil in a plastic bag. Place in refrigerator and allow to marinate.
• Heat olive oil in a medium to large iron skillet over medium heat.
• Cook chicken tenders in skillet until brown and fully cooked. Turn frequently for even browning. (Discard marinade.)

LOW CARB CHICKEN TENDERS

Steps:

• Preheat oven to 425°F.
• Combine all ingredients except chicken in bowl and mix well. Add chicken and quickly toss to combine. Place on a baking sheet. Bake 9 minutes.
• Move the pan to the top ⅓ of the oven and broil 3-4 minutes or until chicken is cooked through.
• Sprinkle with additional parsley.

LOW CARB KETO CHICKEN TENDERS RECIPE

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.

LOW CARB BAKED CHICKEN TENDERS

Steps:

• Preheat oven to 350 degrees F.
• Combine all dry ingredients in a mixing bowl and set aside.
• Line rimmed baking sheet with foil.
• Melt butter in a shallow dish.
• Dip each chicken tender in butter then roll in seasoning mixture and place on prepared baking sheet.
• Bake for 20-30 minutes or until chicken is cooked through.

LOW-CARB TACO CHICKEN TENDERS RECIPE

Steps:

• Place chicken and marinade ingredients in a gallon-sized plastic bag. Press most of the air out and seal. Massage the chicken and marinade ingredients together until the chicken is completely coated.
• Place bag of chicken in the refrigerator for 30 minutes.
• Melt coconut oil in a large skillet over medium heat. Add the marinated chicken to the skillet and cook for 7 minutes. Turn chicken tenders over and cook an additional 5 minutes.
• To check for doneness slice one open to and the juices should run clear.
• Preheat oven to 425°.
• Prepare a large baking pan by spraying with a non-stick spray.
• Place marinated chicken on baking pan and bake for 15 minutes.
• To check for doneness slice one open to and the juices should run clear.

EASY BAKED COCONUT CHICKEN TENDERS RECIPE - PALEO & LOW CARB

Steps:

• Preheat the oven to 400 degrees F (204 degrees C). Place a nonstick wire rack onto a lined baking sheet. Spray or brush the rack with oil.
• Pound the chicken breasts to an even thickness, then cut into tenders (about 3 tenders per chicken breast). Season both side with sea salt and black pepper.
• Optional step if you have big flakes: Pour the coconut flakes into a ziploc bag and seal. Pound the bag several times to break up the flakes into smaller pieces.
• Arrange three bowls - one with beaten eggs, one with coconut flour, and one with a mixture of coconut flakes, garlic powder, smoked paprika, sea salt, and black pepper.
• Dredge each chicken tender in the coconut flour, dip in the egg shaking off the excess), and finally press/roll in the coconut flakes. Place on the wire rack.
• Bake the chicken tenders for 15-20 minutes, flipping halfway through, until firm and cooked through.
• Optional: Turn the oven to the broil setting. Broil on the top rack for about one minute, until one side is crispy. Flip the tenders over, then broil one minute on the other side.

LOW CARB COCONUT CHICKEN TENDERS RECIPE

Steps:

• Heat the oven to 400 degrees.
• Prepare large baking sheet with cooking spray.
• Rinse the chicken breasts with water pat dry with a paper towel.
• Slice breasts into tenders no more than ½ inch thick.
• Beat eggs until foamy and place in shallow bowl.
• Mix the coconut, almond flour, salt and spices in a shallow bowl.
• Using a fork, dip the chicken tenders in egg then in the coconut mixture to coat, covering well. (Press coconut mixture onto tenders , if needed.)
• Brown the tenders a few at a time in hot oil in a deep skillet until lightly golden brown, approximately 5-7 minutes.
• Drain briefly on paper towels and then place browned tenders on the prepared baking sheet.
• Bake 15-20 minutes until chicken is browned and juices run clear.

LOW CARB CHICKEN TENDERS

Steps:

• Pre-heat oven to 400°F. Place a baking rack on a baking sheet and set aside.
• In a bowl, beat together eggs and milk. Set aside
• In another bowl, mix together the flour, cheese, parsley, onion powder, garlic powder, salt, and pepper.
• Set up the stations in a line starting with wet mixture, the dry mixture, and the baking sheet at the end of the assembly line.
• With your left hand dip chicken into the egg mixture. Transfer to your right hand and dip it in the breading. Press the breading into the chicken so it is evenly coated. Place chicken on the baking rack. Repeat with remaining chicken. Keeping one hand dry will be helpful to reduce sticking, and make the breading process more efficient.
• Place chicken in the oven and bake for 20-22 minutes.
• Remove chicken from the oven . The internal temperature of chicken should be at least 165°F. Allow to cool on the rack for 5 minutes.
• Serve with desired dipping sauces.

LOW CARB CHICKEN TENDERS

Steps:

• Slice chicken breasts in half, lengthwise, then into strips.
• In a zip top bag, combine half & half, seasonings, and hot sauce. Add the chicken strips and coat.
• Refrigerate at least 4 hours or overnight.
• Place pork rinds into a zip top bag, squeeze air out, seal. Use a mallet to crush the pork rinds.
• Add Parmesan cheese and seasonings.
• Remove chicken strips from marinade, shaking off some of the marinade.
• Coat in breading mixture.
• Set aside on cookie sheet while the oil heats up.
• Heat oil to 350*F
• Fry the strips a few at a time.Watch carefully to be sure the breading does not burn.
• Remove to a rack once the breading is cooked.
• Bake at 350*F for 10 minutes or so to ensure the chicken tenders are cooked through.

BAKED LOW CARB PARMESAN CHICKEN TENDERS

Steps:

• Preheat your oven to 400 degrees Fahrenheit.
• Pour the olive oil into a shallow bowl or dish and set aside.
• In a separate bowl, combine the grated parmesan, Italian seasoning, paprika, pepper and garlic salt and stir well to mix the ingredients. This will be the "breading" for the chicken tenders.
• Line a rimmed baking sheet with parchment paper or tin foil, then place a wire baking rack on top of the parchment paper/foil. Spray the wire baking rack with non-stick cooking spray.
• Line up your dish of olive oil, parmesan mix, and prepared baking sheet. First, dip a chicken tender in the olive oil to lightly coat, shake or wipe off any excess oil, then dredge the chicken in the parmesan mix to evenly coat well, then place the coated chicken tender onto the wire baking rack. Repeat for each chicken tender.
• Once the oven is fully preheated, place the chicken on the middle rack and bake at 400 degrees Fahrenheit for 17 - 20 minutes or until chicken is cooked through.*
• Once the chicken is completely cooked, carefully remove the chicken from the oven and allow to cool on the rack for 5 minutes.

LOW CARB CHICKEN TENDERS

Steps:

• 1. Pat chicken dry with paper towel, season with pepper only, pork rinds are already salted
• 2. Place pork rinds in a food processor and blend until they resemble fine bread crumbs. Pour crumbs into a shallow bowl, add parmesan cheese, stir to combine.
• 3. Melt butter in a microwave safe bowl. Dip chicken into butter, then coat each piece with crumb mixture. Bake at 375 F. for 35-40 minutes or until golden brown, be sure to turn the tenders at least once during the baking process. Tenders can be baked or deep fried. If deep frying, heat oil to 320 F and fry tenders for 8-12 minutes. Drain on paper towel and serve with Creamy Garlic Dip
• 4. Creamy Garlic Dip: in a small bowl combine 1/2 cup mayonnaise, 1 tablespoon chopped dill pickles, 1 teaspoon minced garlic and 1 tablespoon soy sauce

CRUNCHY KETO CHICKEN TENDERS

Steps:

• You'll want to start by getting all the components ready, and heat your oven or air fryer to 400°. If baking, line two baking sheets with parchment paper or non stick baking mats.
• Pulse pork rinds in a food processor into a fine crumble, or crush by hand/rolling pin *see note 3. Toss them into a medium sized bowl with parmesan cheese, chili powder, sea salt, ground black pepper, garlic powder and onion powder. Whisk to combine, crushing up any clumps of parmesan or pork rinds.
• In another bowl whisk the egg with water until fully combined, then cut the ligaments from each chicken tender.
• With one hand dunk a chicken tender into the egg mix then drop into the pork rind mix without touching it with your hand. Use the other hand to toss the chicken in the pork rinds, then place one of the baking sheets *see note 4.
• Continue until all the chicken has been coated, diving the tenders evenly between both baking sheets. There should be room in between each tender.
• You should have leftover egg and pork rinds. Double dip the coated chicken until all of the pork rinds have been used up.
• Bake the coated chicken in the preheated oven for 16-20 minutes, until the internal temperature of the largest piece has reached 165°. Cool slightly then enjoy these Keto Baked Chicken Tenders!
• With one hand dunk a chicken tender into the egg mix then drop into the pork rind mix without touching it with your hand. Use the other hand to toss the chicken in the pork rinds *see note 4. Continue until all the chicken has been coated.
• You should have leftover egg and pork rinds. Double dip the coated chicken until all of the pork rinds have been used up.
• Add the prepared Keto Chicken Tenders to the basket and spray lightly with cooking oil. Do not over-crowd, you'll most likely have to cook these in multiple batches.
• Cook for 7 minutes, flip the chicken and then spray lightly with cooking oil. Cook for an additional 6 minutes, until the internal temperature of the largest piece has reached 165°.
• Cool slightly, then enjoy these Keto Air Fryer Chicken Tenders dunked in Keto Honey Mustard!

LOW CARB CHICKEN TENDERS

Steps:

• Preheat the oven to 375F.
• In a bowl, combine almond flour, flaxseed meal, paprika, salt and pepper. Add the beaten eggs to a separate bowl.
• Dip a chicken tenderloin into the egg, turn to coat, then drop it into the dry mixture. Coat it thoroughly then place it on a baking sheet lined with a silicone mat or wire rack. Continue with the rest of the tenderloins.
• Bake for 25 minutes or until the chicken is cooked through. Serve with low carb ketchup.

CRISPY LOW CARB CHICKEN TENDERS

Steps:

• In a large bowl add in heavy cream, medium-high teaspoon of chili powder, 1 teaspoon of salt, 1 teaspoon of black pepper, and an egg. Whisk together.
• Add in chicken, mix and allow to marinate for 15 minutes.
• In another bowl or plate, add almond flour and remaining seasonings.
• Coat chicken tenders in almond flour mixture.
• Heat oil over medium high in a large pan. Once oil is hot (about 375 degrees Fahrenheit), add in chicken tenders and cook about 6 minutes, or until chicken is cooked and it's crispy and golden colored.

OVEN BAKED KETO CHICKEN TENDERS

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.

KETO CHICKEN TENDERS | AIR FRYER CHICKEN TENDERLOINS

Steps:

• In a small, relatively flat bowl, beat the egg.
• In a ziptop bag, mix the almond flour, cheese, salt, pepper, and seasoning.
• Get a paper plate or dinner plate ready.
• Spray your air fryer basket with oil.
• Dip each tender in the egg and place on the plate until all the tenders have been dipped. Don't try to dip it in the breading or else you'll have messy hands and clumps in the breading. Just line up the eggy tenders until they're all ready.
• Now use a fork to pick up one tender at a time. Put that in the zip top bag and shake that bag like you mean it. Ensure the tenders are well covered in the almond mixture.
• Do NOT dip in egg and breading again. Tried it. Hugely messy and less tasty.
• Use the fork to pull out that tender and place it in your air fryer basket.
• Spray the tenders with oil.
• Cook at 350F for 12 minutes or until the inside registers 160F. Raise temperature to 400F for 3 minutes to brown the crust.
• Serve with Big Mac sauce. You can find the recipe to the sauce in my Keto Big Mac Salad recipe.

KETO CHICKEN TENDERS

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.

KETO AIR FRIED CHICKEN TENDERS

Steps:

• In a shallow bowl, beat the egg.
• Place the protein powder and Cajun seasoning in a ziplock bag and shake to mix.
• In a medium shallow bowl mix the whey protein powder with the cajun spice mix.
• Cut the chicken breasts into strips
• Dip each chicken strip into the beaten egg and place on a plate
• Place a chicken strip into the ziplock bag and shake until the strip is completely covered.
• Remove the chicken strip, place on a plate and repeat.
• Spray the air fryer basket with oil
• Place the chicken strips into the air fryer basket in asingle layer and spray with oil.
• Cook at 180C/350 for 15- 20 minutes, flipping the chicken breasts over half way.
• Serve immediately.

BLACKENED CHICKEN TENDERS

Steps:

• Combine the seasonings. Use to coat the chicken.
• Heat the butter and oil in a large skillet over medium high.
• When the butter has completely melted and the oil is hot, add the chicken.
• Let cook for 2-3 minutes until a nice black crust forms. Flip the chicken. Cook on the second side. At this point the chicken should be fully cooked. If it is not you can transfer to the oven and cook at 350 for an additional 2-3 minutes.
• You may need to cook the chicken in 2 batches. If you overcrowd the pan the chicken will not blacken.

AIR FRIED LOW CARB CHICKEN TENDERS

Steps:

• To make this we are going to set up a dredging station using three shallow bowls .For the first bowl whisk or blend together the flour and the seasoning. Place the eggs in the second bowl. In the last bowl place your bread crumbs
• Meanwhile, lightly prep the basket of your air fryer for nonstick (optional) and preheat the air fryer to 360 degrees.
• To coat the chicken, do this one piece at a time. You can do this in batches as you will be baking the chicken most likely in two batches. Dredge each individual piece of chicken, one at a time, in the flour bowl and shake off the loose flour. Then drag that piece of chicken into the egg (allow excess to drip off) and then into the bread crumbs. You may need to pat or press the crumbs into the chicken.
• Bake the chicken for done- 14-17 minutes. The chicken should reach 165 degrees and be no longer pink. Repeat the process until all of your chicken is done.

KETO FRIED CHICKEN TENDERS

Steps:

• Cut the chicken breasts in small strips. Season with minced garlic, hot chili sauce, salt and pepper to taste.
• Whip the eggs in a bowl, add more salt and pepper. Immerse the chicken pieces in this mixture.
• In a plastic container with an air-tight cap, use half of the protein powder, season with salt, pepper and celery salt, consider the fact that you have already added salt to the chicken and make sure it doesn't get very salty.
• Place the chicken into the plastic container, cover with the lid and shake vigorously until the chicken fillets are totally covered with protein powder. Remove the coated chicken pieces and place them on a cutting board ready for frying. Repeat this procedure until all chicken pieces are coated with the remaining protein powder.
• Put coconut oil in a frying pan over medium heat. When the oil is hot, gently add a few chicken pieces in to fry. Make sure to keep a space between each piece.
• Once it becomes golden, turn over to cook the other side. Remove and place on a dish with a paper towel to dry off the oil. Repeat the process until all chicken is cooked.
• Serve with your favorite keto-friendly sauce and some low-carb veggies such as celery, cucumber, etc. Enjoy!

FIVE MINUTE GARLIC PARMESAN CHICKEN TENDERS

Steps:

• Preheat oven to 400.
• Combine the mayo, 1/4 cup of the cheese, garlic, and salt in a medium bowl. Add the chicken and stir to coat. Put the chicken on a large baking sheet. I put parchment on mine to save on the cleanup.
• Sprinkle on the rest of the cheese.
• Bake for 20-25 minutes until the chicken is cooked through. It should read 160 on a meat thermometer. I try to take it out at about 158 and let it rest for a few minutes.
• Optional: Broil for 2-3 minutes to brown the cheese. Watch the chicken closely if you are broiling so it doesn't burn.

KETO PEANUT CHICKEN TENDERS - LOW CARB

Steps:

• Preheat the oven to 375 degrees.
• Combine the peanuts, salt, and cayenne pepper in a small blender or food processor.
• Pulse until the consistency of coarse crumbs.
• Combine the mayonnaise, ginger, sriracha and lime zest in a medium-sized bowl.
• Add the chicken tenders and stir to completely coat in the mayonnaise mixture.
• Place the peanut coating on a large plate. Roll the chicken tenders one by one in the peanut coating, and then place on an oiled sheet pan.
• Bake for 20 minutes, or until the tenders are golden brown and the chicken is cooked through.
• Whisk the sauce ingredients together in a small bowl. Serve with the cooked chicken tenders.

GRILLED KETO CHICKEN TENDERS

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!

CRISPY KETO CHICKEN TENDERS

Steps:

• Place oil in a heavy pan or deep fryer.
• Set heat to medium and allow to heat as you prepare the chicken tenders.
• In a small bowl, mix together 1/2 cup of the almond flour with all the seasonings.
• Crack the eggs into a second bowl, add the heavy whipping cream and then whisk for 30 seconds.
• Dredge the chicken through the almond flour mixture, then the eggs mixture, then repeat through the almond flour.
• I had to do this in 3 batches as the almond flour gets wet and clumpy after a while (more so than all-purpose 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.
• Remove the chicken to a paper-towel lined plate or tray and repeat with the remaining chicken.

LOW CARB CRISPY CHICKEN TENDERS

Steps:

• In a large zip top bag, combine the almond flour and the seasonings, mixing well.
• Add 1/3 of the chicken tenders to the bag. Seal the bag and shake to thoroughly coat each tender with the almond flour mixture. Transfer the preheated air fryer basket or prepared baking sheet.

EASY KETO CHICKEN TENDERS (BAKED OR AIR FRYER)

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.