keto chicken tenders

That&#039;s right, these gluten free and keto chicken tenders are incredibly flavorfuland extra tender! Plus, they&#039;re baked rather than fried (i.e. essentially mess-free!).Oh, and if baking with cups rather than grams is your thing, just click on US Cups for an instant conversion.

(Baked!) Gluten Free & Keto Chicken Tenders

chicken chicken

sour cream

white wine vinegar

poultry seasoning

garlic (ran through a press)

black pepper

kosher salt (to taste)

almond flour (as needed (or more pork rinds

egg (lightly beaten)

pork

Parmesan cheese (finely grated)

paprika

oregano

garlic powder

onion powder

cayenne pepper

our gluten free & keto waffles

sugar free syrup (or maple syrup)

chives (finely chopped)

our marinara sauce

Rinse and pat dry your chicken pieces. Set aside.&nbsp;

In a large bowl suitable for marinating, mix together the sour cream, vinegar, poultry seasoning, garlic, freshly ground black pepper and season to taste. Add in the chicken, cover with cling film and marinate in the fridge for at least two hours (though preferably overnight!).&nbsp;

Preheat oven to 425°F/220°C. Line a rimmed baking tray with aluminum foil and place a rack over it. Brush with olive oil or cooking oil of choice.&nbsp;

You will need three bowls for the three coatings. In bowl 1, place your almond flour (or more crushed pork rinds). In bowl 2, whisk your egg with sour cream. And in bowl 3, mix thoroughly together the crushed pork rinds, Parmesan cheese, paprika, oregano, garlic powder, onion powder, freshly ground black pepper, cayenne and season to taste with salt (will vary quite a bit depending on the saltiness of your pork rinds).&nbsp;

Dip your chicken pieces one at a time in the almond flour, followed by the egg, followed by the pork rinds mixture. Place in the prepared baking tray.&nbsp;

Roast your chicken for 25-30 minutes until fully cooked (i.e. no longer pink and the juices run clear). &nbsp;Serve right away (though they're also surprisingly good cold too!).

Keto Buffalo Chicken Tenders

chicken breast tenders

pork rinds

Bob’s Red Mill Almond Flour

coconut flour

dill

parsley

salt

full-fat coconut milk

buffalo sauce

lemon juice

unsalted butter (divided)

chives

Keto-friendly ranch dressing and more Buffalo sauce

carrots and celery

Preheat your oven to 400 degrees Fahrenheit. Place a seasoned cast iron pan in the oven for 10-15 minutes to heat up.

Grind some pork rinds in a blender or food processor until a flour forms, then measure out ¼ cup of the ground rinds. In a bowl, combine the ground pork rinds, almond flour, coconut flour, dill, parsley, garlic, onion, black pepper, and salt.

In another bowl, whisk together the coconut milk, 1 tablespoon of buffalo sauce, lemon juice, salt, and egg.

Set up an assembly line by coating each chicken tender in the egg wash, then coating the tender in the flour mixture. Once the chicken is coated, place them carefully on a parchment covered plate or sheet pan. Repeat until all of the chicken is coated.

Carefully remove the pan from the oven and place it over medium heat on the stovetop. Melt a tablespoon of butter in the pan and pour the melted butter into a small bowl with the remaining buffalo sauce and mix together. Set the buffalo sauce aside in a place where it can be kept warm.

Heat another tablespoon of butter in the pan. Once melted and bubbly, add half of the chicken tenders. Sear the chicken for 2 minutes on each side. Set the seared chicken aside. Add another tablespoon of butter and repeat with the remaining chicken tenders.

Add the last tablespoon of butter and melt it in the pan. Add all of the seared chicken tenders back to the pan in a single layer. Place the pan in the oven for an additional 5-7 minutes, or until the internal temperature of the chicken tenders reach 165 degrees Fahrenheit.

Remove the pan from the oven and brush the warm buffalo sauce mixture on top of the chicken. Top with chopped chives and serve immediately with more buffalo sauce, ranch dressing, and sliced carrots and celery.

If you’ve been looking for the perfect buffalo keto chicken tender recipe for your keto diet, look no further!

Buffalo Keto Chicken Tenders

lb Chicken Breast Tenders

Almond Flour

tbsp Heavy Whipping Cream

oz Buffalo Sauce(pre-made)

salt/pepper

Preheat oven to 350 degrees.

Season chicken tenders with salt and pepper.  Season the almond flour generously with salt and pepper.

Beat 1 egg together with 1 tbsp of heavy cream.

Dip each tender first in the egg wash and then into the seasoned almond flour.  We like to place the tenders in a Tupperware container with the almond flour and shake to coat.  A Ziploc bag also works well.

Place tenders on a lightly greased baking sheet.  Bake for 30 minutes.  If they are not as crispy as you would like you can additionally broil them for 2-3 minutes.

Allow tenders to cool for 5 minutes and then place them in a tupperware container, add the buffalo sauce and shake to coat. Gently shaking is best to prevent the batter from falling off.

These Keto Chicken Tenders are the absolute best low carb breaded chicken tenders out there! They&#x27;re so good and so easy to make in your air fryer!

Keto Chicken Tenders

chicken tenderloins

Eggs

Flour

Parmesan cheese ((the cheap stuff in the green can))

Kosher Salt

pepper

Cajun seasoning (or cayenne, or chili powder)

In a small, relatively flat bowl, beat the egg.

In a ziptop bag, mix the almond flour, cheese, salt, pepper, and seasoning.

Get a paper plate or dinner plate ready.

Spray your air fryer basket with oil.

Dip each tender in the egg and place on the plate until all the tenders have been dipped. Don't try to dip it in the breading or else you'll have messy hands and clumps in the breading. Just line up the eggy tenders until they're all ready.

Now use a fork to pick up one tender at a time. Put that in the zip top bag and shake that bag like you mean it. Ensure the tenders are well covered in the almond mixture.

Do NOT dip in egg and breading again. Tried it. Hugely messy and less tasty.

Use the fork to pull out that tender and place it in your air fryer basket.

Spray the tenders with oil.

Cook at 350F for 12 minutes or until the inside registers 160F. Raise temperature to 400F for 3 minutes to brown the crust.

Serve with Big Mac sauce. You can find the recipe to the sauce in my Keto Big Mac Salad recipe.

https://embed.mediavine.com/videos/kweyagb0nvly86ja3imt

These Keto Chicken Tenders are the absolute best low carb breaded chicken tenders out there! They’re so good and so easy to make in your air fryer.

These Parmesan Ranch Baked Chicken Tenders, have no flour or breadcrumbs, they&#039;re low carb, keto friendly and have everyone talking about how delicious they are! A must make!

Parmesan Ranch Baked Chicken Tenders

Parmesan Cheese

packet Ranch Dressing Seasoning Mix

chicken tenders

butter

parsley leaves (divided)

Preheat oven to 350 degrees F. and line a large baking sheet with tin foil.

Place Parmesan, Ranch Dressing Seasoning Mix and 1 tablespoon of dried parsley leaves onto a large plate or shallow dish. Use a fork to mix ingredients well. Use another fork to dip both sides of the chicken tender in melted butter then both sides into Parmesan mixture, making sure all sides are coated well. Transfer Parmesan coated chicken tenders to foil lined baking sheet, placing 1/2 inch apart from each other. Once all chicken has been coated and placed onto baking sheet, bake for 23-35 minutes at 350 degrees F. then turn on oven&#039;s broiler and carefully watch to cook tops of chicken until browned. Each oven will be different, mine took about 3 minutes. I didn&#039;t leave the oven, just watched through the window. Once the Parmesan browns, it goes very fast, so watch carefully. Remove tenders from oven and let cool for a couple minutes before serving. Serve hot with your favorite dipping sauce.

These Keto Chicken Tenders are crispy on the outside and juicy on the inside. Drizzled with a luscious sugar free hot honey sauce, they rival anything from a restaurant! And they&#039;re easy to make in your air fryer or your oven.

Keto Hot Honey Chicken Recipe

almond flour ((or more pork rinds))

tsp smoked paprika

cayenne

Salt and pepper

water

lb chicken tenders

allulose honey

tbsp butter

sauce

In a shallow bowl, whisk together the pork rinds, almond flour, and spices. Season to taste with salt and pepper (some pork rinds crumbs have a lot of salt so go lightly and then taste it).

In another shallow bowl, whisk together the egg and water.

Dip each tender in the egg mixture and shake to remove the excess, then dip in the pork rind mixture, turning to coat completely. Shake off the excess crumbs. Lay on a waxed paper lined tray and repeat with the remaining tenders.

Preheat an air fryer to 400ºF and grease the air fryer rack(s). Arrange the tenders so that there is a little space between them. Depending on the size of your air fryer, you may need to work in batches.

Air fry 8 to 10 minutes, flipping the tenders over halfway through cooking. Remove to wire rack set over a baking sheet when they are cooked through (165ºF).

While the chicken is cooking, combine the keto honey, butter, and hot sauce in a small saucepan over medium heat. Bring to a simmer and cook about 1 minute, keeping your eye on it and stirring frequently.

Drizzle the sauce over the chicken tenders and serve hot.

Hot Honey Sauce

This satisfied our fried chicken craving and I don’t feel like I am missing anything!! Thank you!!!

This are delicious. I wanted to try the pork rinds as breading even though I am not a pork rind fan, it works great! I’m really surprised at how good keto honey is. The sauce was delicious. I used a convection oven. These are easy and a great recipe.

I had thawed chicken tenders and needed to make a quick easy meal. So glad I thought to scan Carolyn's website. I made these in both the air fryer and the oven last night. Both methods turned out a wonderful product. My spouse is having them for breakfast 😁

Yum!  I ordered the allulose honey from amazon and used harissa paste in place of how sauce.  Thank you for another great recipe.  I will put this on repeat!

Holy heck-a-mole guys this is amazing! I was a bit intimidated by the process but so glad I took the chance! Just wow also kinda gives me Asian food vibes.

I'm a sucker for a sweet and savory main dish and this really delivered. I have never tried 'real' Nashville Hot Chicken and I am kind of glad...no expectations, but in any case, this was sooo good. A bit leery of spicy hot food, I only used 1 tbsp of hot sauce in the honey and I will use 2 tbsps when I make it again. Followed your recipe for air fryer exactly (even weighed the chicken tenders instead of eyeballing it) and mine were done at 18 minutes. Thanks!

I just took some chicken breast out of the freezer, now I know what to do with them.
Thanks Carolyn

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Top 6 keto chicken tenders recipes from across the web

The most viewed keto chicken tenders recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

(Baked!) Gluten Free & Keto Chicken...

Keto Buffalo Chicken Tenders

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Keto Hot Honey Chicken Recipe

The most viewed keto chicken tenders recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine