Real Recipes From Real Home Cooks ®

keto chicken tenders

(1 rating)
Kitchen Crew
By Kitchen Crew

With a little creativity, a good recipe doesn’t have to sacrifice flavor to accommodate eating Keto. Pork rind crumbs are an excellent alternative to traditional breading. They’re found at most grocery stores and pre-crushed ones can be purchased online. These chicken tenders are flavorful baked until the crust is crunchy and golden brown. It’s a recipe the entire family will love. If you want a quick Keto-friendly dipping sauce, give our a try.

(1 rating)
yield 3 -4
prep time 20 Min
cook time 20 Min
method Bake

Ingredients For keto chicken tenders

  • 2 lb
    chicken tenders (approx. 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
  • 1/4 tsp
  • 2
  • 1 Tbsp

How To Make keto chicken tenders

  • Patting dry the chicken tenders.
    Rinse and pat the chicken tenders dry. Pre-heat the oven to 425 degrees.
  • A rack placed on a baking sheet.
    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.
  • Crushing pork rinds.
    In a food processor, pulse pork rinds to the consistency of coarse bread crumbs.
  • Pork rind crumbs, Parmesan cheese, and seasonings in a bowl.
    In a flat dish, mix together the pork rind crumbs, Parmesan cheese, garlic powder, onion powder, Italian seasoning, salt, and pepper. Set aside.
  • Egg and mayo whisked together.
    In a separate bowl, whisk together the eggs and mayo.
  • Dipping the tenders into the egg mixture.
    Dip the chicken tenders in the egg mixture.
  • Covering the tenders in pork rind crumbs.
    Lay the chicken tenders on the crumb mixture. Spoon the mixture over the tenders and press the crumbs into the chicken.
  • Chicken tenders on a wire rack.
    Lay the tenders on the rack. Bake for 15 to 20 minutes.
  • Tenders baked until golden brown.
    If cooking on parchment paper, flip the tenders halfway through cooking so they are crispy and golden brown on both sides.
  • A close up of the baked chicken tenders on a plate.
    Enjoy! If desired, these chicken tenders can be pan fried in avocado oil instead of baking.