Keto Chicken Tenders

By Dr. Eric Berg DC

05/18/2024

Keto Chicken Tenders

Total Time: 30 Minutes

Serves: 4

Per serving: 320 calories, 31 g protein, 4 g carbohydrates, 14 g fat

Ingredients

1 Tbsp keto mayonnaise

1 Tbsp Dijon mustard

½ tsp sea salt

¼ tsp black pepper

¼ tsp garlic powder

1 tsp dried thyme

½ tsp cayenne pepper

½ cup almond meal

¼ cup Parmesan cheese, grated

1 lb chicken tenders

Dipping Sauce:

2 Tbsp keto mayonnaise

1 Tbsp Dijon mustard

1 Tbsp ketchup, unsweetened

¼ tsp sea salt

½ tsp black pepper

½ tsp garlic powder

Directions:

Preheat oven to 375 degrees F / 190 degrees C and line a baking sheet with parchment paper or a silicone baking pad.
Mix mayo, mustard, salt, pepper, garlic powder, thyme, and cayenne pepper in a medium bowl.
In a separate bowl, combine almond meal and grated Parmesan cheese.
Dip each chicken tender into wet mixture, ensuring it’s completely covered.
Gently coat chicken tenders in dry breading mixture, firmly pressing to ensure coating sticks well.
Place breaded chicken tenders on a prepared baking sheet and bake for 12 to 15 minutes or until cooked.
While chicken tenders are cooking, prepare dipping sauce by combining all ingredients in a small bowl and mixing well.
Once chicken tenders are done, remove them from oven and serve alongside dipping sauce.

Recipe tips:

Use coconut flour instead of almond meal for a nut-free breading.
Double the recipe to have leftovers for quick lunches throughout the week.
Check that the meat is fully cooked using a thermometer. Chicken is cooked when the internal temperature reads 165 degrees F / 74 degrees C.
Place a wire baking rack on top of the baking sheet for crispier chicken tenders.
Add crushed pork rinds to the dry breading mixture for an extra crunch.
Chicken breasts are an excellent substitute for chicken tenderloins.
Dipping chicken in an egg mixture or egg wash before coating helps achieve a crisp breading.
Bake chicken tenders in an air fryer instead of the oven for a quicker cooking time.
Sprinkle hot sauce, red pepper flakes, or cayenne pepper on top of chicken tenders before baking if you prefer a spicier version.

Whether you're dealing with picky eaters or looking to switch up your dinner routine, these Keto Chicken Tenders offer a tasty low-carb twist on traditional breaded fried chicken.

These finger-licking good chicken tenders are coated with almond meal and Parmesan cheese to create a crunchy breading that won't raise blood sugar levels.

Why you’ll love this keto-friendly recipe

Packed with protein and low in carbs, each serving of these delectable keto chicken tenders offers a delicious and satisfying way to fuel your body while staying in ketosis.

These low-carb chicken strips are ideal for those with gluten sensitivities or wheat allergies as they are coated in a gluten-free almond meal instead of regular breadcrumbs.

Research published in the Journal of Agricultural and Food Chemistry found that almonds offer a wide array of nutrients, including monounsaturated fats, fiber, minerals, and phytonutrients.

These nutrients contribute to almond's hypocholesterolemic effects, promoting balanced cholesterol levels. This has potential benefits for cardiovascular health and may lower the risk of atherosclerosis and stroke.

The study also shows that almonds can effectively improve key risk factors linked to various chronic diseases, including body weight, oxidative stress, and blood sugar control.

"Almond flour has a glycemic index of one, which indicates that it won’t affect blood sugar or insulin levels, making it a 100 percent keto-approved ingredient," explains Dr. Berg.

The combination of spices and the crunchiness of the coating elevates ordinary chicken tenders to a whole new level without sacriﬁcing taste.

In addition, this recipe takes just 30 minutes to prepare, making it a great option for hectic weeknights or lazy weekends.

This chicken dish can serve as a mouthwatering appetizer, a satisfying main course, or a treat for game nights and family gatherings.

What's more, the delicious low-carb dipping sauce offers an extra layer of flavor without adding unnecessary carbs.

Organic blue cheese dip

Keto-friendly dipping sauces

While this chicken tender recipe includes a delicious sauce, there are many other low-carb options you can try.

Here are a few keto-friendly dipping sauces:

Avocado Ranch Dip: Mash avocado with mayonnaise, lime juice, jalapeños, and olive oil for a creamy and tangy dip.
Blue Cheese Dip: Mix organic sour cream, blue cheese crumbles, mayonnaise, and a splash of Worcestershire sauce to create a zesty dip that pairs well with crispy chicken tenders.
Keto Tzatziki Dip: Combine unsweetened coconut milk yogurt, shredded cucumber, minced garlic, lemon juice, and dill for a refreshing sauce that adds a Mediterranean twist to your meal.
Keto Tahini Dip: Blend tahini, yogurt, fresh lemon juice, garlic, and sea salt for a creamy dip with a pleasant sesame flavor.
Spinach Artichoke Dip: In a saucepan, mix spinach, garlic, cream cheese, mayonnaise, Parmesan cheese, and chopped artichoke hearts. Top with mozzarella cheese and bake until bubbly for a warm and comforting dip.

Greek salad

What to serve with Keto Chicken Tenders

Aside from the already delicious dipping sauce, there are many side dishes that complement these low-carb chicken tenders.

Here are a few ideas for what to serve with breaded keto chicken tenders.

Keto Greek Salad

This mouthwatering Keto Greek Salad adds a burst of freshness to the meal, ideal for balancing the savory flavor profile of these chicken tenders.

To make this salad, mix lettuce, feta cheese, red onion, kalamata olives, and tomatoes and toss in a simple red wine vinaigrette.

Keto Rutabaga Fries with Fry Sauce

Try this Keto Rutabaga Fries with Fry Sauce recipe for a healthier, low-carb alternative to potato fries.

Simply slice rutabagas into thin strips, season with salt and pepper, and bake until crispy.

Keto Onion Rings

Transform onion rings into a low-carb side dish with this easy Keto Onion Rings recipe.

These onion rings are breaded and baked with pork rinds and coconut flour for a deliciously crunchy side.

Jalapeno poppers

Keto Jalapeño Poppers

Add a spicy kick to your meal with these Keto Jalapeño Poppers.

These poppers, filled with cream cheese, cheddar cheese, green onions, and bacon bits, are a perfect treat or appetizer.

Keto Mac and Cheese

There's no need to give up mac and cheese on a keto diet.

This Keto Mac and Cheese recipe uses cauliflower as the base for a creamy, cheesy dish that perfectly complements many keto chicken recipes.

Ketogenic Spaghetti

Spaghetti may seem off-limits on a ketogenic diet due to the high carb content of pasta. However, this Ketogenic Spaghetti recipe uses shirataki noodles, making them an excellent option for a low-carb diet.

With just seven grams of carbs per serving, you can enjoy a spaghetti dish without worrying about staying in ketosis.

Keto Oven Roasted Vegetable

Loaded with nutrient-dense vegetables, this Keto Oven Roasted Vegetable recipe offers a nutritious and colorful side dish.

Toss broccoli, red bell pepper, oyster mushroom, onion in olive oil, balsamic vinegar, and seasonings before roasting in the oven for 15 minutes.

Opening the oven

Storing and reheating tips

To maintain freshness, store leftover almond flour chicken tenders in an airtight container in the refrigerator for up to four days.

To reheat, preheat your oven to 350 degrees F / 175 degrees C and place the tenders on a baking sheet lined with parchment paper.

Bake chicken tenders for 10 to 15 minutes, flipping halfway through for even heating.

You can also reheat them in a skillet over medium heat with olive oil, cooking for three to four minutes on each side.

Avoid microwaving the tenders, as it can make the breading soggy. Opting for oven or skillet reheating methods will help retain their crispiness.

Gluten-free chicken strips

Final thoughts

This Keto Chicken Tenders recipe uses almond meal instead of regular breadcrumbs, creating a low-carb and gluten-free alternative to traditional baked or fried chicken.

Serve this crunchy chicken with a keto-friendly dip and pair it with nutritious low-carb side dishes for a balanced and wholesome meal.

FAQ

1. Can I eat chicken tenders on the keto diet?

Yes, you can enjoy chicken tenders on a keto diet when using low-carb breading, such as almond meal or coconut flour, and avoiding high-carb dipping sauces.

2. Are chicken tenders high in carbs?

Traditional chicken tenders, usually breaded with flour or breadcrumbs, are typically high in carbs. However, this keto-friendly recipe uses low-carb almond meals, making it a perfect option for those limiting their carbohydrate intake.

3. What type of flour is best for Keto Chicken Tenders?

Almond meal and coconut flour are popular low-carb options for breading chicken tenders on a keto diet. You can also use ground pork rinds or crushed nuts to create a crispier texture.

4. Are Keto Chicken Tenders gluten-free?

Yes, this delicious Keto Chicken Tenders recipe uses almond meal, ensuring it's both gluten- and grain-free, making it an excellent choice for individuals with gluten or wheat sensitivities.