How to Make Crispy Keto Chicken Tenders


Following a Keto lifestyle is very popular. If you’re not familiar with Keto, you can read more about it (and other popular eating lifestyles) here. Keto recipes are high fat, moderate protein, and very low carb. So that means anything breading has to be cut out of the menu rotation. Or does it?



With a little creativity, a good recipe doesn’t have to sacrifice flavor for weight loss. Pork rind crumbs are an excellent alternative to traditional breading to get a golden-brown crunchy crust without all the carbs. Bags are readily available at the supermarket or pre-crushed pork rinds can be purchased online.

Using ground pork rinds, we have created a chicken tender recipe that’s flavorful, crunchy and Keto-friendly. It’s a meal the whole family will love. They’re delicious on their own or serve with a Keto dipping sauce (like our Homemade Ranch Dressing).

Ingredients

  • 2 lbs chicken tenders (approximately 12)
  • 2 c pork rind crumbs
  • 1/2 c freshly grated Parmesan
  • 1 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tsp Italian seasoning
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 2 eggs
  • 1 Tbsp mayonnaise

Instructions

1. Rinse and pat the chicken tenders dry. Pre-heat the oven to 425 degrees.


2. Lay a wire rack on a cookie sheet. Spray with cooking spray. Baking the chicken tenders on a rack ensures they stay crunchy while baking. If you don’t have a wire rack, line a cookie sheet with parchment paper.


3. In a food processor, pulse pork rinds to the consistency of coarse bread crumbs.


4. In a flat dish, mix together the pork rind crumbs, Parmesan cheese, garlic powder, onion powder, Italian seasoning, salt, and pepper. Set aside.


5. In a separate bowl, whisk together the eggs and mayo.


6. Dip the chicken tenders in the egg mixture.


7. Lay the chicken tenders on the crumb mixture. Spoon the mixture over the tenders and press the crumbs into the chicken.


8. Lay the tenders on the rack. Bake for 15 to 20 minutes.


9. If cooking on parchment paper, flip the tenders halfway through cooking so they are crispy and golden brown on both sides.


10. Enjoy! If desired, these chicken tenders can be pan fried in avocado oil instead of baking.



Click here to save this Keto Chicken Tender recipe to your recipe box.





4 Comments
JustaPinch
Kitchen Crew - May 13, 2019
Hi Carmen! You can go to the recipe page (Keto Chicken Tenders) and select the Print icon on our page (NOT on your browser). This will bring up the option to print the recipe without images, adjust the text and remove the recipe description. Hope this helps and happy cooking!
Kathryn_Kiser
Kathryn Kiser - May 10, 2019
Carmen Cluck... Go to the website recipe page. They usually have a print recipe spot.
SILVERWOLF1129
CARMEN CLUCK - May 9, 2019
I MEANT SO I CAN PRINT OUT WITHOUT THE PHOTOS, SORRY, I TRIED TO EDIT...
SILVERWOLF1129
CARMEN CLUCK - May 9, 2019
COULD I GET THIS WITHOUT THE PHOTOS??
THANKS...
I AM GOIN TO MAKE THIS...
1 Pot Tuscany Soup A’la Me Keto Style Recipe

1 Pot Tuscany Soup A’la Me Keto Style

C. Lipori (organic cook) @tiggher

This is my guessipe on that Tuscan Zuppa soup everyone is raving about. It's a one-pot method also! I played around with making it more Keto-friendly and came up with...

Easy One Skillet Chicken Alfredo Lc/keto Recipe

Easy One Skillet Chicken Alfredo LC/Keto

Paula Todora @ptodora

Low Carb/Keto recipe that is great for the entire family or guests. They will love this rich, decadent, yet easy dinner. Along with a salad, it's a great and very...

Fudgy Keto Brownies Recipe

Fudgy Keto Brownies

Jenny Wickham Nelson @Utahmom

I have been trying recipes for low carb or Keto-friendly brownies and I have not had any success. So I decided to come up with my own recipe and use...