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
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!?
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.
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
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:
- 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.
- 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:
- Preheat your air fryer to 375 degrees. Prepare tenders as instructed for the oven method.
- 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.
- Fry for 10-15 minutes, flipping once midway through cooking.
- Repeat with remaining chicken tenders. ENJOY!
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!
Heinz has a low sugar ketchup ?
Awesome! Thanks Lina. Love your recipes so keep them coming 🙂
Alterna Sweets has a ketchup and a bbq sauce that are keto friendly!
Have you cooked these using your air fryer? I’m just wondering about the amount of time etc?
Can’t wait to try these!
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. ?
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.