These Crunchy Keto Chicken Tenders are Kid-Approved!

Raise your hand if your kids love chicken tenders!🙋

When you’re eating a keto diet, dishing up easy meals that make the entire family happy can be a struggle. This deliciously CRUNCHY chicken tenders recipe uses an unexpected zero carb main ingredient for breading – PORK RINDS! 😮


Yes, I know… it may seem a little odd to use pork rinds, but let me tell you – these have an excellent flavor and texture!

Just dip chicken tenders in the egg wash, coat them in the breading, and bake for a yummy, kid-approved meal idea! You could definitely season however you’d like, and you can even fry them on the stove if desired. YUM!

Note: I used a mix of both the spicy and regular variety of pork rinds for extra flavor, and they were not too spicy for the kids.


Tip: When baking crispy chicken tenders, I always stack a cooling rack on top of a baking sheet lined with parchment paper or foil for easy clean up. This will help air circulate underneath for crispier results.

Print
Crunchy Keto Chicken Tenders
Crushed pork rinds are the secret ingredient that makes these oven baked Keto Chicken Tenders crunchy and delicious!
Course Main Dish
Cuisine American
Prep Time 15 minutes
Cook Time 25 minutes
Servings
/5
Ingredients
  • 1.5 pounds raw chicken tenders
  • 3 cups pork rinds
  • 1/3 cup Parmesan cheese grated
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon oregano
  • 2 eggs
  • 1 tablespoon cream or milk
  • Salt & Pepper
  • Olive Oil Cooking Spray
Course Main Dish
Cuisine American
Prep Time 15 minutes
Cook Time 25 minutes
Servings
/5
Ingredients
  • 1.5 pounds raw chicken tenders
  • 3 cups pork rinds
  • 1/3 cup Parmesan cheese grated
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon oregano
  • 2 eggs
  • 1 tablespoon cream or milk
  • Salt & Pepper
  • Olive Oil Cooking Spray
Instructions
  1. Preheat oven to 350 degrees F.
  2. In a gallon-sized Ziploc bag, crush pork rinds into crumbs using a rolling pin.
  3. Add Parmesan cheese and spices to bag. Shake well.
  4. In a small bowl, beat eggs, and mix in cream or milk.
  5. Sprinkle salt & pepper over both sides of chicken tenders.
  6. Dip each tender into egg mixture, then coat with crumbs. Place onto a parchment paper lined baking sheet with a cooling rack on top. (Use cooking spray on the cooling rack first.)
  7. After all tenders are on the baking sheet, spray the top of tenders with a little cooking spray for extra crispness.
  8. Place in the oven and bake at 350 degrees for about 25 minutes until cooked through.
Recipe Notes

Recipe adapted from BlogByBri.com


Oh my goodness… SO GOOOD!

These chicken tenders were gone in minutes, and no one even asked what the breading was! I like that they are super easy to make with so few ingredients.

If pork rinds aren’t your thing, consider using almond flour instead, like in these Grain-Free Almond Flour Chicken Tenders. They are similar, but they don’t have that same crispy texture. 😋


Nutrition Facts
Crunchy Keto Chicken Tenders
Amount Per Serving
Calories 125 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 5g 25%
Polyunsaturated Fat 0.3g
Monounsaturated Fat 1g
Cholesterol 35mg 12%
Sodium 391mg 16%
Potassium 19mg 1%
Total Carbohydrates 0.1g 0%
Sugars 0.005g
Protein 12g 24%
Vitamin A 1%
Calcium 24%
Iron 0.4%
* Percent Daily Values are based on a 2000 calorie diet.


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