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+ servings
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.
4 from 3 votes
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
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
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