Easy Keto Chicken Tenders with Everything but the Bagel Seasoning
These chicken tenders are… everything!
I can’t think of any better way to kick up the flavor on what could be an otherwise boring piece of chicken than with a heavy hand of Everything but the Bagel seasoning. This keto chicken tenders recipe will be the talk of any table. Better yet, I guarantee they’ll win over the picky eaters in your household as well!
Hip Recipe Tips:
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- You might be surprised by the lack of salt in the homemade Everything Bagel seasoning I incorporated into the recipe below, but the salty nature of the pork rinds provides plenty of flavor for this recipe. Keep in mind that I used the Epic pork rinds sea salt and pepper variety.
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- If you have Everything Bagel seasoning on hand, you can use 1 cup in place of making your own. Just make sure to eliminate the crushed pork rinds all together to avoid the chicken tenders turning out too salty.
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- Crisp up these chicken tenders in two ways: bake in the oven at 400 degrees for 20 minutes OR in the air fryer at 360 degrees for 10 minutes.
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- Pair these crispy and flavorful Everything bagel chicken tenders with one of our keto-friendly sauces or dips.
Everything Bagel Chicken Tenders
yield: 4 SERVINGS
prep time: 2 MINUTES
cook time: 18 MINUTES
total time: 20 MINUTES
These seasoned keto chicken tenders are packed with flavor and crunch all will enjoy!
Ingredients
- 2 tablespoon white sesame seeds
- 2 tablespoon black sesame seeds
- 2 tablespoon poppy seeds
- 2 tablespoon dried minced garlic
- 2 tablespoon dried minced onion
- 2 tablespoon grated parmesan cheese
- 1 cup crushed pork rinds
- 2 eggs
- 12 chicken tenders or 2 lbs. of chicken
Directions
1
Preheat oven to 400 degrees. Place parchment paper on a baking sheet to prevent sticking and set aside.
2
Add all seeds, garlic, onion, and parmesan cheese to a medium-size bowl. Mix and set aside.
3
In a small bowl, add eggs and whisk.
4
Dip chicken strips into egg wash coating all sides. Transfer chicken strips into seasoning making sure all sides are evenly coated.
5
Place on the baking sheet and bake in the oven for 18-20 minutes or until golden brown. See Hip Tips for air fryer instructions.
6
Remove from oven and serve with your favorite keto dipping sauce. Enjoy!
Nutrition Information
Yield: 12 chicken tenders, Serving Size: 3 tenders
Amount Per Serving:
505 Calories | 23g Fat | 5g Total Carbs | 1g Fiber | 66g Protein | 4g Net Carbs
Crunchy and so full of flavor, these Everything Bagel chicken tenders are perfect!
I love when the kiddos approve of keto-friendly recipes and they absolutely loved this one! It’s so easy to ditch all of the carby breading when it’s replaced with seasonings that make these chicken tenders really stand out. These are must-try for an easy, family-friendly meal!
My Hip teammate Erica made chicken just like KFC… check out her how-to video!
Made these in the air fryer last night. Delicious
Where do the 5 carbs come from?
Hi Candice! Great questions, carbs are super sneaky. There are carbs in some of the seasonings. Your total net carbs are only 4 though. Hope this helps❣
If using the Everything But The Bagel Seasoning, all we do is dip the chicken in the egg wash and then the seasoning, right?
Yes, that is right!
Sooo —don’t use the pork rinds if you use the bottled seasoning ??
K
That’s correct – “If you have Everything Bagel seasoning on hand, you can use 3 tablespoons in place of making your own. Just make sure to eliminate the crushed pork rinds all together to avoid the chicken tenders turning out too salty.”
Hope this helps! Enjoy!
so if you are making your own everything bagel seasoning you add the pork rinds with the seeds? In the directions it has no mention of the pork rinds, I’m confused :>
If you use the Everything Bagel Seasoning (even the homemade), you won’t use the pork rinds. Hope this helps!
So if I use 3 tablespoons of Everything But the Bagel seasoning instead of 10 tablespoons of the homemade mix and also leave out a cup of pork rinds, will that be enough to coat all the chicken?? The math doesn’t seem to add up. What am I missing?? Thanks so much!
Hi Lilia, this has been updated and you will just use 1 cup of Everything But the Bagel seasoning. Hope you enjoy this recipe.
Ohhhhh thank you for the update!! Will try it and I’m sure I’ll love it! Thank you!!