Keto Chicken Tenders

Whenever I crave something crispy, yet guilt-free, I turn to my favorite dish: Keto Chicken Tenders. These tenders are ideal for those busy weeknights when I want something quick, delicious, and healthy. Just the other day, I found myself juggling work and family time, and I knew these would be a hit at the dinner table. The moment I take a bite, I’m transported to a world of flavor that makes me forget they’re actually keto-friendly! With a perfect crunch on the outside and tender, juicy chicken on the inside, they’ve become a staple in our house. It’s amazing how a simple recipe can evoke such joy and satisfaction.

Ingredients Required for Keto Chicken Tenders

Gathering the right ingredients is key to making delicious Keto Chicken Tenders. Each element plays an important role in creating the perfect blend of flavor and texture. The star of the show, the chicken, provides lean protein, while the almond flour and keto bread crumbs contribute to that satisfying crunch. Together, these ingredients make a harmonious balance that’s both healthy and fulfilling.

• 1 lb chicken tenders (skinless and boneless): The lean protein that forms the base of our dish, ensuring a satisfying meal.
• 1/4 cup almond flour: Adds a gluten-free crunch that complements the chicken beautifully.
• 1/4 cup keto bread crumbs (or extra almond flour): Enhances the texture while keeping it keto-friendly.
• 1 teaspoon salt: A crucial seasoning that enhances all the flavors in the dish.
• 1/2 teaspoon pepper: Adds a subtle kick to the tenders.
• 1 large egg: The binding agent that helps the breading stick to the chicken.

Instructions for Keto Chicken Tenders

Making Keto Chicken Tenders is a straightforward process that anyone can master. Follow these simple steps to create a delicious dish that will impress your family and friends.

1. Start by preheating your oven to 200C/400F. This step is vital as it ensures the chicken cooks evenly and achieves that crispy texture we’re after. While the oven heats up, prepare your baking sheet by lining it with parchment paper. This prevents sticking and makes cleanup a breeze.

2. In a small bowl, whisk together the almond flour, keto bread crumbs, salt, and pepper. This mixture will create the flavorful crust that gives your tenders that delightful crunch.

3. In a separate bowl, whisk the egg. This will act as a wash for the chicken, helping the dry ingredients adhere to each piece.

4. Now, take a chicken tender and dip it into the egg wash, ensuring it’s fully coated. This step is crucial as it creates a sticky surface for the breading to cling to. You want to really cover it well!

5. Next, transfer the egg-coated chicken into the bowl with the dry mixture. Coat it thoroughly, making sure every side is covered with that crunchy goodness. Repeat this process for all the chicken tenders.

6. Place the coated chicken tenders on the prepared baking sheet, ensuring they have enough space between them. Overcrowding will cause them to steam rather than bake, which isn’t what we want!

7. Now, it’s time to bake! Put the baking sheet in the preheated oven and let the tenders cook for 20 minutes. Halfway through, flip them over to ensure even cooking and browning. This will give you that perfect golden exterior.

8. Once they reach an internal temperature of 160C, they’re ready to come out of the oven. The aroma in your kitchen will be irresistible, and you’ll know you’ve created something fantastic.

9. Remove the chicken from the oven and let them rest for a few minutes. This allows the juices to redistribute, ensuring each bite is tender and juicy. Serve them immediately for the best experience!

Things Worth Knowing

Ways to Adapt This Recipe

There are countless ways to make the Keto Chicken Tenders your own! Here are some tips to inspire your culinary creativity.

• Storage: Store leftovers in an airtight container in the fridge for up to three days. Reheat in the oven for best results.
• Freezing: These tenders freeze well! Just make sure they’re fully cooled before placing them in a freezer-safe bag. They can be reheated directly from frozen.
• Pairing: Serve with a side of fresh salad or steamed vegetables for a well-rounded meal.
• Flavor Variations: Mix in spices like garlic powder or Italian herbs to the coating for a unique flavor twist.
• Healthy Dips: Try pairing them with homemade sauces like avocado dip or tzatziki to keep it healthy while enjoying.

What to Serve Alongside Keto Chicken Tenders

Creating a meal around the Keto Chicken Tenders is simple and fun! Here are some delicious ideas to complement your dish:

• Crispy Salad: A fresh salad with mixed greens, cherry tomatoes, and a vinaigrette makes a great side. The crunchiness of the salad pairs wonderfully with the tenders.
• Vegetable Medley: Roasted or steamed vegetables such as broccoli, zucchini, or asparagus can add color and nutrients to your plate.
• Cauliflower Rice: For a low-carb option, serve with cauliflower rice seasoned with herbs for a filling and satisfying meal.
• Meal Prep Bowls: Create meal prep bowls with a base of leafy greens, topped with chicken tenders, cucumbers, and avocado for a quick lunch option.
• Party Platter: These tenders are also perfect for parties. Serve with a trio of dips for guests to enjoy as an appetizer!

FAQ

Conclusion

The Keto Chicken Tenders truly stand out with their crispy texture and savory flavor, making them a great choice for any meal. I encourage you to give them a try and experience the joy of a healthy, homemade dish. Whether it’s for a family dinner or a cozy night in, these tenders will surely satisfy your cravings!

Keto Chicken Tenders

Satisfy your cravings with these Keto Chicken Tenders. Crispy on the outside, tender on the inside, they make a perfect healthy weeknight dinner. Easy to prepare and deliciously flavorful, you'll want to make these again and again!

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 10 minutes mins

Total Time 15 minutes mins

Course Dinner

Cuisine American

Servings 4 servings

Calories 300 kcal

Equipment

• Baking Sheet
• Whisk
• Food Processor
• Oven

Ingredients

  

• 1 lb Chicken tenders skinless and boneless
• 1/4 cup Almond flour
• 1/4 cup Keto bread crumbs or extra almond flour
• 1 teaspoon Salt
• 1/2 teaspoon Pepper
• 1 large Egg

Instructions

 

• Preheat the oven to 200C/400F. Line a large baking sheet with parchment paper.
• In a small bowl, whisk together the almond flour, keto bread crumbs, salt, and pepper.
• In a separate bowl, whisk the egg.
• Add a chicken tender into the egg wash then dip it in the dry ingredients, ensuring both sides have been coated in the 'breading'. Repeat until all the chicken has been coated.
• Bake the chicken tender for 20 minutes or until they reach an internal temperature of 160C, flipping halfway through.
• Remove them from the oven and serve immediately.

Notes

• Tip 1: You can play with flavors by mixing in some garlic powder, onion powder, or any spices of your choosing to completely transform the dish.
• Tip 2: For a spicy kick, add a teaspoon or two of smoked paprika and/or cayenne pepper to the crumb mixture.
• Tip 3: Don’t forget the dipping sauce! Try my keto ranch dressing, sugar-free ketchup, keto honey mustard, and sugar-free BBQ sauce.

Keyword Healthy Chicken Recipes, Keto Chicken Tenders, Keto Meal Prep, Low Carb Dinners

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Meet Sophia Hayes

I founded YumRecettes to turn my messy, joyful kitchen experiments into something I could share. While I steer the ship, I am first and foremost a cook. I love tackling every type of recipe, from grandmother’s old classics to modern fusion dishes. For me, the magic isn’t in a specific type of food, but in the act of preparing it. I’m usually the one urging the team to try that “one last idea” that ends up making the dish perfect.