Keto Chicken Tenders

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

Recipe by Anna SmallingCourse: MainCuisine: AmericanDifficulty: Easy


Prep time


Cooking time






  • 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


  • 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.


  • 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.
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