Keto Chicken Tenders

11
Kitchen Crew

By
@JustaPinch

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 Homemade Ranch Dressing a try.

Rating:

★★★★★ 1 vote

Comments:
Serves:
3-4
Prep:
20 Min
Cook:
20 Min
Method:
Bake

Ingredients

  • 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
    salt
  • 1/4 tsp
    pepper
  • 2
    eggs
  • 1 Tbsp
    mayonnaise

How to Make Keto Chicken Tenders

Step-by-Step

  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.

Printable Recipe Card

About Keto Chicken Tenders

Course/Dish: Chicken
Main Ingredient: Chicken
Regional Style: American
Dietary Needs: Low Carb Keto
Hashtags: #tender #chicken #keto



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