Keto Chicken Tenders
These Keto Chicken Tenders are coated in a flavorful low-carb crust and baked until crisp on the outside while staying juicy inside. They offer the familiar taste and texture you love, making them a family-friendly option for dipping, pairing with salads, or serving as an easy weeknight dinner.
Servings 4 people
Calories 317 kcal
Ingredients
- 1 tablespoon mayonnaise sugar-free
- 1 tablespoon Dijon mustard
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- ¼ teaspoon garlic powder
- 1 teaspoon dried thyme
- ½ teaspoon cayenne pepper
- ½ cup almond meal
- ¼ cup Parmesan cheese grated
- 1 pound chicken tenders
Dipping Sauce:
- 2 tablespoons mayonnaise sugar-free
- 1 tablespoon Dijon mustard
- 1 tablespoon ketchup unsweetened
- ¼ teaspoon sea salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
Instructions
- Preheat oven to 375 degrees F / 190 degrees C. Line baking sheet with parchment paper or silicone baking pad.
- Mix 1 tablespoon mayonnaise, 1 tablespoon Dijon mustard, ½ teaspoon sea salt, ¼ teaspoon black pepper, ¼ teaspoon garlic powder, 1 teaspoon dried thyme, and ½ teaspoon cayenne pepper in medium bowl.1 tablespoon mayonnaise, 1 tablespoon Dijon mustard, ½ teaspoon sea salt, ¼ teaspoon black pepper, ¼ teaspoon garlic powder, 1 teaspoon dried thyme, ½ teaspoon cayenne pepper
- In separate bowl, combine ½ cup almond meal and grated ¼ cup Parmesan cheese.½ cup almond meal, ¼ cup Parmesan cheese
- Dip each 1 pound chicken tenders into wet mixture, ensuring it’s completely covered.1 pound chicken tenders
- Gently coat chicken tenders in dry breading mixture, firmly pressing to ensure coating sticks well.
- Place breaded chicken tenders on prepared baking sheet and bake for 12 to 15 minutes or until cooked.
- While chicken tenders are cooking, prepare dipping sauce by combining 2 tablespoons mayonnaise, 1 tablespoon Dijon mustard, 1 tablespoon ketchup, ¼ teaspoon sea salt, ½ teaspoon black pepperr and ½ teaspoon garlic powder in small bowl. Mix well.2 tablespoons mayonnaise, 1 tablespoon Dijon mustard, 1 tablespoon ketchup, ¼ teaspoon sea salt, ½ teaspoon black pepper, ½ teaspoon garlic powder
- Once chicken tenders are done, remove from oven and serve alongside dipping sauce.
Notes
- Use coconut flour instead of almond meal for a nut-free breading.
- Double the recipe to have leftovers for quick lunches throughout the week.
- Check that the meat is fully cooked using a thermometer. Chicken is cooked when the internal temperature reads 165 degrees F / 74 degrees C.
- Place a wire baking rack on top of the baking sheet for crispier chicken tenders.
- Add crushed pork rinds to the dry breading mixture for an extra crunch.
- Chicken breasts are an excellent substitute for chicken tenderloins.
- Dipping chicken in an egg mixture or egg wash before coating helps achieve a crisp breading.
- Bake chicken tenders in an air fryer instead of the oven for a quicker cooking time.
- Sprinkle hot sauce, red pepper flakes, or cayenne pepper on top of chicken tenders before baking if you prefer a spicier version.
Nutrition
Calories: 317kcal | Net carbs: 4g | Fat: 20g | Protein: 30g