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.
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
Serving: 1serving | Calories: 353.1kcal | Carbohydrates: 2g | Protein: 49.1g | Fat: 15.4g | Saturated Fat: 5.8g | Trans Fat: 0.2g | Cholesterol: 212.7mg | Sodium: 532.7mg | Sugar: 0.3g
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
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