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These Crunchy Keto Chicken Tenders are Kid-Approved!

Crunchy Keto Chicken Tenders

yield: 4 SERVINGS

prep time: 15 MINUTES

cook time: 25 MINUTES

total time: 40 MINUTES

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 heavy cream
  • salt & pepper
  • cooking spray of choice

Directions

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.

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.

Nutritional Information

Yield: 4 servings, Serving Size: Approx. 3 chicken tenders (1/4 of the batch)
Amount Per Serving: Calories: 411, Total Carbohydrates: 2g, Fiber: 0g, Net Carbohydrates: 2g, Total Fat: 18g, Protein: 58g

Brought to you by Hip2Keto.
8 Comments
Love Love Love I'd Have Seconds! Meh... Not Feeling It Needs A Do-Over
4.9 / 7 ratings
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Raise your hand if your kids love chicken tenders!

These crunchy keto chicken tenders are going to be a winner in your home – even with picky eaters! This deliciously CRUNCHY chicken tenders recipe uses an unexpected zero carb main ingredient for breading – PORK RINDS!?

keto chicken tenders - ingredients

Yes, I know… pork rinds might seem odd, 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.

keto chicken tenders - closeup of coating them


Print

Crunchy Keto Chicken Tenders

yield: 4 SERVINGS

prep time: 15 MINUTES

cook time: 25 MINUTES

total time: 40 MINUTES

These easy, crispy chicken tenders taste great AND are kid-approved!

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 heavy cream
  • salt & pepper
  • cooking spray of choice

Directions

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.

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.

Nutritional Information

Yield: 4 servings, Serving Size: Approx. 3 chicken tenders (1/4 of the batch)
Amount Per Serving: Calories: 411, Total Carbohydrates: 2g, Fiber: 0g, Net Carbohydrates: 2g, Total Fat: 18g, Protein: 58g

Brought to you by Hip2Keto.

keto chicken tenders

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.

Hip Tips:
  1. 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 cleanup. This will help air circulate underneath for crispier results.
  2. Skip the oven altogether and cook em’ in an air fryer! I love the air fryer method because the tenders are juicy on the inside and wonderfully crispy on the outside. Here’s how:
    1. Preheat your air fryer to 375 degrees. Prepare tenders as instructed for the oven method.
    2. Coat the air fryer basket generously with cooking oil spray of choice, and place chicken tenders in the basket leaving a bit of space in between. Lightly coat each tender with additional cooking spray.
    3. Fry for 10-15 minutes, flipping once midway through cooking.
    4. Repeat with remaining chicken tenders. ENJOY!

Make these easy 2-ingredient wings in your air fryer!

Join The Discussion

Comments 8

  1. Crystal

    These look fantastic! Do you have a recipe for a keto ketchup or recommend a brand that you can buy online or at the store? Thanks!

    • Lina D

      Heinz has a low sugar ketchup ?

      • Crystal

        Awesome! Thanks Lina. Love your recipes so keep them coming 🙂

    • Andrea Solorio

      Alterna Sweets has a ketchup and a bbq sauce that are keto friendly!

  2. Leo

    Have you cooked these using your air fryer? I’m just wondering about the amount of time etc?
    Can’t wait to try these!

    • Lina D

      I haven’t but I’m sure they’d be yummy. Try 350 degrees for 12-13 minutes. Internal temp should be at least 170. Thanks! And let us know how they turn out. ?

  3. Rick

    Tried this recipe today. Followed it except I didn’t have any spicy pork rinds.
    I found that cooking them at 350 for 25 minutes was too long. The chicken tenders got dry and tough. I like mine juicy and tender. Tenders shouldn’t take 25 minutes. Also, the crust wasn’t brown enough so the next time I make these, I’m cooking them at 400 for 20 minutes to get them where I like them. Otherwise it was a good recipe.

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