Keto Chicken Tenders

Keto Chicken Tenders (Air Fryer, Oven Baked, Pan Fried)

Keto chicken tenders are a great low carb, crispy chicken recipe that can be pan fried, baked or hot out the air fryer at only 2g net carbs per serving.

Keto Chicken Tenders

You will be amazed at what pork rinds or almond flour can do for keto chicken tenders. When pan fried with pork rinds the breading gets crispy. But, for ease the same tender can be baked or air fried. I like to bread them then save them for later. The breading sticks better that way. To note, if baking that really doesn’t matter.

Pork Rind Or Almond Flour Breading

Both have their advantages and disadvantages. I prefer pork rinds but being concerned where they are sourced from, how fine they are ground and cost. Almond flour is easier to source but I don’t like the idea of ingesting so many almonds on a daily basis.

Pork rinds, when using pork rinds you will get a crispy tender, if you pan fry them. This isn’t a question, the current brand I always use is unseasoned Pork King. They are fried in pork lard and sourced well.

Almond flour, will have the most neutral flavor. Yet, can give the breading a drier texture along with no crunch at all regardless of where you cook it.

Bake Or Air Fry

You can do both but be mindful on what you bake them on. In the air fryer the breading may stick to the grate so placing parchment paper down will keep them from doing this. In the oven, placing them on a baking sheet may result in the bottom portion becoming slightly soggy from the fat. The first method would be on an oven safe rack that you oiled and they shouldn’t stick much if any. Second, would be pan fried for that outside crispy texture. I don’t choose this first because watching the oil takes some skill.

Keto Chicken Tenders

How To Make Keto Chicken Tenders

To start, you will need to mix the breading. I suggest sifting the parmesan cheese to make sure only the finest pieces are in the breading. Of course, the finer the better. To add, I always use unseasoned pork rinds as well.

Next, season the breading. Then, beat eggs and add a little hot sauce for added flavor. In two separate plates add egg wash and breading to each plate. Next, lay the chicken into the egg wash then lay into the breading. Then, lay the chicken back into the egg wash on both sides and back into the breading.

If you plan to pan fry them or air fry, freeze them now. Trust me, if not you can bake them as is. Freezing them shows no benefits when you are baking. In the photos, you will see the baked versions. I will proceed with those instructions.

Bake for 20 minutes in a preheated oven. Remove, allow to cool a bit because the breading will be very fragile. Once it cools a bit it’ll set up better. Serve!

Helpful Recipe Tips

  • Air fryer instructions, use the oven instructions exactly the same to air fry. There won’t be any difference with the exception I suggest freezing first.
  • Do I have to freeze them? If you are pan frying or air frying I suggest you do. Of course, you can skip it but the breading doesn’t have gluten so it doesn’t stick as well as you make think. When frozen it sticks very well and will form a shell around the keto chicken tenders.
  • Sub almond flour for pork rinds, this works well and you can do it 1:1. There are differences in texture and taste but as far as the breading goes they work equally the same.
  • Should you brine? I would say you should but it isn’t needed. That’s up to you if you want to brine in something like buttermilk or pickle juice.

Keto Chicken Recipes You’ll Love

Keto Chicken Tenders

Keto Chicken Tenders

Keto chicken tenders are a great low carb, crispy chicken recipe that can be pan fried, baked or hot out the air fryer at only 2g net carbs per serving.
5 from 2 votes
Prep Time 20 mins
Cook Time 20 mins
Total Time 40 mins
Course Main Course
Cuisine American
Servings 4 servings
Calories 353.1 kcal

Ingredients
 

  • 1 pound chicken tenders

Egg Wash

  • 2 large egg
  • 1 tablespoon hot sauce

Breading

  • 1/2 cup unseasoned pork rinds (sub with almond flour 1:1)
  • 1/2 cup grated parmesan
  • 1/2 teaspoon salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon paprika
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon cumin

Instructions
 

  • Preheat oven to 400°F, Air Fryer instructions below in notes.
  • Combine the pork rinds and grated parmesan with all the spices in your breading.
  • In a small bowl beat the eggs and hot sauce. Add your seasoned breading to a plate and add egg wash to a plate as well
  • Lay the chicken tender in the egg wash then lay into the breading. Repeat once.
  • Place in oven for 20 minutes.
  • Remove, cool 5 minutes and serve.

Notes

Helpful Recipe Tips

  • Air fryer instructions, use the oven instructions exactly the same to air fry. There won’t be any difference with the exception I suggest freezing first.
  • Do I have to freeze them? If you are pan frying or air frying I suggest you do. Of course, you can skip it but the breading doesn’t have gluten so it doesn’t stick as well as you make think. When frozen it sticks very well and will form a shell around the keto chicken tenders.
  • Sub almond flour for pork rinds, this works well and you can do it 1:1. There are differences in texture and taste but as far as the breading goes they work equally the same.
  • Should you brine? I would say you should but it isn’t needed. That’s up to you if you want to brine in something like buttermilk or pickle juice.

Nutrition

Nutrition Facts
Keto Chicken Tenders
Amount Per Serving (1 serving)
Calories 353.1 Calories from Fat 139
% Daily Value*
Fat 15.4g24%
Saturated Fat 5.8g36%
Trans Fat 0.2g
Cholesterol 212.7mg71%
Sodium 532.7mg23%
Carbohydrates 2g1%
Sugar 0.3g0%
Protein 49.1g98%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Keto Chicken Tenders
Tried this recipe?Leave a rating and comment, thank you

1 thought on “Keto Chicken Tenders (Air Fryer, Oven Baked, Pan Fried)”

  1. 5 stars
    I just tried making these for the first time today and they were sooooo delicious!! The perfect Leto substitute for chicken tenders. They were deliciously flavored and crispy. Can’t wait to try your other recipes!!

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