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Easy Keto Chicken Tenders with Everything but the Bagel Seasoning

Everything Bagel Chicken Tenders

yield: 4 SERVINGS

prep time: 2 MINUTES

cook time: 18 MINUTES

total time: 20 MINUTES

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!

Nutritional Information

Yield: 12 chicken tenders, Serving Size: 3 tenders
Amount Per Serving: Calories: 505, Total Carbohydrates: 5g, Fiber: 1g, Net Carbohydrates: 4g, Total Fat: 23g, Protein: 66g

Brought to you by Hip2Keto.
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9 Comments
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4.5 / 6 ratings
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dipping everything bagel chicken tender into keto ranch

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!

baking chicken on baking sheet

Hip Recipe Tips:

    • 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 provide plenty of flavor for this recipe. Keep in mind that I used the Epic pork rinds sea salt and pepper variety.
    • 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.
    • 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.

chicken, seasoning, and eggs for recipe

everything bagel seasoning in bowl

dipping strips into seasoning

baking chicken strips on a baking sheet


Print

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!

Nutritional Information

Yield: 12 chicken tenders, Serving Size: 3 tenders
Amount Per Serving: Calories: 505, Total Carbohydrates: 5g, Fiber: 1g, Net Carbohydrates: 4g, Total Fat: 23g, Protein: 66g

Brought to you by Hip2Keto.

dipping chicken strips in keto ranch

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!

Join The Discussion

Comments 9

  1. Chris

    Made these in the air fryer last night. Delicious

  2. Candice

    Where do the 5 carbs come from?

    • Angie (Hip2Keto Sidekick)

      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❣

  3. Steph

    If using the Everything But The Bagel Seasoning, all we do is dip the chicken in the egg wash and then the seasoning, right?

    • Jennifer (Hip Sidekick)

      Yes, that is right!

      • Karenmoge

        Sooo —don’t use the pork rinds if you use the bottled seasoning ??
        K

        • Amber (Hip Sidekick)

          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!

          • jackie m

            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 :>

            • Jennifer (Hip Sidekick)

              If you use the Everything Bagel Seasoning (even the homemade), you won’t use the pork rinds. Hope this helps!

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