Get ready to indulge in a delicious and crispy Keto Chicken Tenders recipe that will make your taste buds dance with joy! These chicken tenders are coated in a flavorful almond flour and seasoning mix, making them perfectly crispy without the carbs. Ideal for a quick weeknight dinner or a satisfying snack, this recipe is sure to please both keto dieters and non-dieters alike.
Why You Will Love This Recipe
This keto chicken tenders recipe is a game changer for anyone looking to enjoy a crunchy, flavorful meal without the guilt of traditional breading. The combination of almond flour and spices gives these tenders a delightful crunch, while the chicken stays juicy and tender on the inside. Plus, they are incredibly easy to prepare! With minimal prep time and just a few ingredients, you can whip up this dish in no time. It’s a perfect fit for the keto lifestyle, ensuring you stay on track while satisfying your cravings.
Tips and Tricks
1. Use Fresh Chicken: For the best flavor and texture, opt for fresh chicken breasts rather than frozen. If using frozen, ensure they are fully thawed.
2. Season Generously: Don’t skimp on the seasoning! The spices are crucial to enhancing the flavor of the chicken tenders.
3. Double Dip: For an extra crispy coating, dip the chicken tenders in egg, then in the almond flour mixture, and repeat for a thicker crust.
4. Rest Before Baking: Allow the coated chicken tenders to rest for about 10 minutes before cooking. This helps the coating adhere better.
Make Ahead Tips
For those busy days, you can prepare the chicken tenders in advance! Coat the chicken in the almond flour mixture and place them in an airtight container in the fridge for up to 24 hours before cooking. This way, you can simply pop them in the oven when you’re ready to eat!
Recipe Variations
1. Spicy Chicken Tenders: Add a teaspoon of cayenne pepper or chili powder to the almond flour mixture for a kick.
2. Herb-Infused: Mix in dried herbs like oregano, thyme, or rosemary for a fresh herbal note.
3. Air Fryer Method: If you want a quicker cooking time and even crispier tenders, try using an air fryer instead of baking them.
How to Serve
Serve these keto chicken tenders hot and crispy, alongside a fresh green salad or with a side of roasted vegetables. You can also place them on a platter and serve with your favorite dipping sauces like ranch, buffalo sauce, or a tangy avocado dip. For garnishing, sprinkle some chopped parsley or fresh herbs to add a pop of color.
Pairing Suggestions
Pair your keto chicken tenders with a refreshing cucumber mint lemonade or a crisp, dry white wine like Sauvignon Blanc. For side dishes, keto-friendly coleslaw or garlic butter sautéed asparagus would complement the tenders beautifully. And for dessert, consider a rich chocolate avocado mousse to keep things low-carb!
How to Store
Store any leftovers in an airtight container in the refrigerator for up to 3 days. For longer storage, you can freeze the cooked chicken tenders for up to 2 months. To reheat, bake in a preheated oven at 375°F (190°C) for about 10-15 minutes, or until heated through and crispy again.
Equipment Needed
- Baking sheet
- Parchment paper (optional for easy cleanup)
- Mixing bowls
- Whisk
- Meat thermometer (for checking doneness)
Dietary Adaptations
To make this recipe dairy-free, simply ensure your egg wash is free of any dairy products and use a dairy-free dipping sauce. For nut-free options, replace almond flour with crushed pork rinds or a seed-based flour blend like sunflower seed flour.
Seasonal Adaptations
In the summer, consider pairing these chicken tenders with a vibrant mango salsa or a fresh pico de gallo. In the fall, a side of roasted Brussels sprouts or pumpkin puree can bring in seasonal flavors that complement the dish.
Recipe FAQs
1. Can I use chicken thighs instead of breasts? Yes, boneless chicken thighs work great and can add extra juiciness.
2. What can I substitute for almond flour? You can use coconut flour, but you’ll need to adjust the quantity as it is more absorbent.
3. How long does it take to cook chicken tenders? Typically, it takes about 15-20 minutes in a preheated oven at 400°F (200°C), depending on the thickness of the chicken.
How To Make keto chicken tenders recipe
Keto Chicken Tenders
Get ready to indulge in a delicious and crispy Keto Chicken Tenders recipe that will make your taste buds dance with joy!
Ingredients
- 1 pound boneless, skinless chicken breasts
- 1 cup almond flour
- 2 large eggs
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- ½ teaspoon salt
- ½ teaspoon black pepper
- Cooking spray or olive oil (for drizzling)
Instructions
- Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- In a mixing bowl, combine almond flour, garlic powder, onion powder, paprika, salt, and black pepper. Mix well.
- In a separate bowl, whisk the eggs until well beaten.
- Cut the chicken breasts into tenders or strips.
- Dip each chicken tender first into the egg wash, allowing excess to drip off, then coat thoroughly in the almond flour mixture.
- Place the coated chicken tenders on the prepared baking sheet, ensuring they are spaced apart.
- Spray lightly with cooking spray or drizzle with olive oil for added crispiness.
- Bake in the preheated oven for 15-20 minutes, flipping halfway through, until golden brown and cooked through (internal temperature should reach 165°F/75°C).
- Remove from the oven and allow to cool slightly before serving.
Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 422Total Fat 24gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 19gCholesterol 189mgSodium 386mgCarbohydrates 8gFiber 4gSugar 1gProtein 45g
All Chicken Recipes.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although allchickenrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.
Final Thoughts
This keto chicken tenders recipe is not only a healthier alternative to traditional fried chicken, but it also delivers on flavor and texture. With the right preparation and cooking techniques, you’re set to enjoy a satisfying meal that aligns perfectly with your dietary goals. So gather your ingredients, follow the steps, and indulge in these crispy delights! Happy cooking!