Along with Keto chicken thighs, chicken wings and chicken breast, Keto chicken tender recipe is one of 4 classic Keto chicken recipes worth adding in the cooking diary of Keto and low-carb eaters. As it varies in its method, in this article, we introduce an easy and simple- to-make recipe that you can practice right at home. If you get interested in knowing more, keep reading!
Keto Chicken Tenders
Course: MainCuisine: AmericanDifficulty: Easy4
servings20
minutes30
minutes376
kcalIngredients
- For the marinade
500 g chicken tenderloins or chicken breast, sliced into 2/3″ / 1.5cm thick slices
1/2 cup sour cream
1 teaspoon poultry seasoning
1 tablespoon white wine vinegar
2 cloves garlic, ran through a press
1/4 teaspoon freshly ground black pepper
kosher salt to taste
- For the coating
1/2-1 cup almond flour as needed (or more pork rinds for a nut-free version)
1 egg, lightly beaten
25 g Parmesan cheese, finely grated
1 tablespoon sour cream
90 g crushed pork rinds, crushed
1 1/2 teaspoons paprika
1 teaspoon oregano
1/2 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon freshly ground black pepper
pinch cayenne pepper
kosher salt to taste
Directions
- Rinse and pat dry your chicken pieces. Set aside.
- In a large bowl, combine sour cream, vinegar, poultry seasoning, garlic, freshly ground black pepper and season to taste. Stir well.
- Add in chicken, cover with cling film and marinate in the fridge for at least two hours (though preferably overnight!).
- Preheat oven to 425°F. Line a rimmed baking tray with aluminum foil and place a rack over it. Brush with olive oil or cooking oil of choice.
- To make the coatings: In bowl 1, pour in almond flour. In bowl 2, add in egg and sour cream. Whisk until well blended. In bowl 3, add in crushed pork rinds, Parmesan cheese, paprika, oregano, garlic powder, onion powder, freshly ground black pepper, cayenne and season to taste with salt. Mix until well combined.
- Dip your chicken pieces one at a time in the almond flour, followed by the egg mixture and pork rinds mixture respectively. Place coated chicken pieces in the prepared baking tray.
- Roast your chicken for 25-30 minutes until fully cooked. Once cooked, remove from the oven and serve right away.
Notes
- To save time and make the marinade offer its best taste, you may marinate the chicken over night in the fridge. And, the chicken also tastes good when served cold. Choose your preferred type.
FAQ
Is this keto chicken tenders recipe suitable for a low-carb or ketogenic diet?
Yes. This recipe is specifically designed for keto and low-carb diets, using almond flour, pork rinds, sour cream, and Parmesan cheese instead of traditional breadcrumbs or flour.
Can I use chicken breast instead of chicken tenderloins?
Yes. Chicken breast works well when sliced into even strips. Just ensure uniform thickness so the tenders cook evenly.
Why is sour cream used in the marinade?
Sour cream helps tenderize the chicken, adds moisture, and enhances flavor while remaining keto-friendly.
Can I make this recipe nut-free?
Yes. Replace almond flour entirely with additional crushed pork rinds to make the recipe completely nut-free.
Is marinating overnight necessary?
Marinating overnight is recommended for maximum flavor and tenderness, but if you are short on time, at least 2 hours of marination will still produce good results.
Can these keto chicken tenders be cooked in an air fryer?
Yes. Air fry at 375°F (190°C) for about 14–18 minutes, flipping halfway through, until golden and fully cooked.
How do I know when the chicken tenders are done?
The chicken is fully cooked when the internal temperature reaches 165°F (74°C) and the coating is golden and crisp.
Can I pan-fry these chicken tenders instead of baking?
Yes. Pan-fry them in a shallow layer of oil over medium heat for about 3–4 minutes per side until crispy and cooked through.
How should leftovers be stored?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or air fryer to maintain crispiness.
What keto-friendly dips go well with these chicken tenders?
They pair well with keto ranch, garlic aioli, sugar-free BBQ sauce, buffalo sauce, or a simple mayonnaise-based dip.
