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Keto chicken tenders are a tasty lunch or dinner option for the whole family. 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 strips. Plus these are a gluten-free chicken tenders recipe as they use almond flour.
Keto Chicken Tenders
Keto chicken tenders offer a crunchy outside with a tender and juicy white meat chicken on the inside. You won’t even miss ordering takeout, because these hit the spot! Plus it is a kid-friendly chicken recipe, so the whole family can dig in and be satisfied.
Looking for more keto recipes
When you’re done here be sure to check out this AMAZING Skillet Breakfast Pizza I made, Full recipe here Fathead Pizza. You could whip up this for breakfast and then this keto chicken recipe for lunch.
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.
Prep Time 10 minutesCook Time 6 minutesTotal Time 16 minutes
- 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: 474Nutrition facts are auto- populated by the app for this recipe card, numbers may vary. For best results, input your exact brand ingredients into a recipe analyzer like Verywell or MyFitnessPal.
Best Dipping Sauces for Keto Chicken Strips
You can eat these strips plain or reach for your favorite dipper sauce. If you are following the Ketogenic diet you want to ensure that your sauce is keto approved. You could find a barbeque sauce that fits your diet and dip in that. For kids they might enjoy ranch dressing, honey mustard, or even plain ketchup.
Can I Use Chicken Breasts In This Keto Chicken Tender Recipe
If you opt to use boneless chicken breasts you just want to make sure that you cut your breast into strips. That way they are like chicken tenders and will cook faster. If you leave them whole breast it will add a lot of time to cooking and thye wouldn’t be a strip or tender at that point.
Can You Freeze Homemade Chicken Tenders
Yes, you can freeze any leftovers you may have. Simply cook as directed and then transfer any leftover chicken tenders in an airtight container or sealable bag. Store in the freezer for up to three months.
When you want to eat you can warm in the oven until heated through, toss in the microwave, or thaw in the fridge overnight and eat cold the next day.
For another delicious and easy chicken keto recipe, try our
Keto Pizza– Grilled Chicken and Spinach with a creamy White Sauce