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Eating the keto way doesn’t have to mean giving up foods you love. Simply find alternatives that are just as delicious, like these super moist and crunchy keto chicken tenders.
Keto Chicken Tenders
When you’re done here be sure to check out this AMAZING Skillet Breakfast Pizza I made, Full recipe here Fathead Pizza.
Yes, folks! You heard that correctly. Crunchy and moist chicken tenders…. allowed on the keto diet! The best thing about these chicken tenders is that your whole family will love them. No one will be able to tell that these keto chicken tenders are made for a specific way of eating.
Honestly, my husband thought I added corn meal to the flour, that is all. This is one of those keto dishes that doesn’t scream keto. It is just simply a different way to bread your chicken. Genius.
Also check out our amazing low carb meatballs!
Now, for this particular recipe I did use a fryer. Baking instructions are below.
Our keto chicken tenders are full of flavor, totally juicy and have the most amazing crunch. Kids love them. Adults love them. These chicken tenders also make the perfect appetizer.
I was told that I can’t have fried food on keto, how are these keto?
The confusion lies within the statement “can’t”. You can have fried food on keto, but what matters is the breading and the oil. This recipe uses keto approved breading. Some think peanut oil is a no no. That is personal choice, use lard if concerned, however no oil has ever kicked us out of ketosis.
I won’t bore you with anymore ramblings… let’s jump to the recipe! Wait…. one more thing
Recipe variation idea-
Mix ins! Try adding different seasonings and even grated Parmesan to the flour. I went with a basic salt and pepper for this recipe as I was dipping them in buffalo sauce.
Here is how to make our
Keto chicken tenders
Serves 2 (About 3 tenders each) – Nutrition information listed below (please note– this is only an estimate. For example- you won’t actually be eating 1/2 cup of almond flour. Some is lost in preparation and cooking. Also, these macros do not include oil for frying)
Ingredients (full recipe card below) –
Prepare fryer per manufacturer instructions. We used peanut oil with a temperature of 375º for 6 minutes. Times will vary due to chicken tender sizes.
NOTE* If you are concerned about using peanut oil, here is a great resource on frying oils while on keto from MyKetoKitchen.
For the coating- whisk egg and cream in a large bowl. Season with salt and pepper. Add chicken and let sit for about 10 minutes.
Add almond flour to a shallow dish or pan, season with salt & pepper.
Coat both sides of chicken with flour.
Fry in small batches until golden brown and internal temperature reaches 160º.
Dip in your favorite keto friendly sauce.
Everyone will love them ! My daughter certainly does.
My breading fell off and didn’t brown as much as yours, what did I do wrong?
Typically this is due to the temperature of the fry oil not being hot enough. Between each round of frying, the oil needs time to come back up to temperature.
If you prefer to bake these keto chicken tenders rather than fry them here is how-
Follow the above steps for coating the chicken tenders. Set aside. Grease a sheet pan with Olive oil and PREHEAT THE PAN in a 425 degree oven. Preheating the pan will help crisp the tenders by starting them off hot right away.
Bake for about 10 minutes , flip and continue baking another 10 minutes or until golden. There keto chicken tenders will not crisp up the same as a fryer. The fryer gets all sides evenly at one time. But baking is an easier alternative for those who don’t have or care to use a fryer.
I have tried these both the fried way and baked, they are amazing! I can’t believe how tender and juicy. Thank you!
You are welcome! I often think that something about the almond flour helps retain moisture.
For another delicious and easy chicken keto recipe, try our
Keto Pizza– Grilled Chicken and Spinach with a creamy White Sauce
- 8 ounces chicken breast tenderloins, about 6 pieces
- 1 cup almond flour
- 1 teaspoon salt
- 1 teaspoon pepper
- 1/4 cup Heavy Whipping
- 1 large egg
- For the coating- whisk egg and cream in a large bowl. Season with salt and pepper. Add chicken and let sit for about 10 minutes.
- Add almond flour to a shallow dish or pan, season with salt & pepper.
- Coat both sides of chicken with flour.
- Fry in small batches until golden brown and internal temperature reaches 160º.
- Dip in your favorite keto friendly sauce.
Amount Per Serving:Calories: 474