Keto Boneless Chicken Tenders

Keto Boneless Chicken Tenders

Keto Boneless Chicken Tenders are a delicious and crispy low-carb option that’s perfect for a keto-friendly meal. The breading uses almond flour and seasoning, creating a golden, crispy texture without the carbs from traditional breadcrumbs. Here’s a simple recipe for you to try:

Ingredients:

  • 1 lb boneless, skinless chicken tenders (or chicken breasts cut into strips)
  • 1 cup almond flour
  • 1/4 cup grated Parmesan cheese
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp smoked paprika (optional, for a smoky flavor)
  • Salt and pepper, to taste
  • 2 large eggs
  • 2 tbsp heavy cream (optional, for extra richness)
  • 2 tbsp olive oil or avocado oil (for frying) or spray oil (for air frying)

Instructions:

1. Prepare the chicken:

  • Pat the chicken tenders dry with paper towels to remove excess moisture. This will help the breading stick better.

2. Make the breading:

  • In a shallow bowl, combine the almond flour, grated Parmesan cheese, garlic powder, onion powder, smoked paprika (if using), salt, and pepper. Mix until well combined.

3. Prepare the egg wash:

  • In another shallow bowl, whisk the eggs and heavy cream together until smooth.

4. Bread the chicken tenders:

  • Dip each chicken tender into the egg mixture, making sure it’s fully coated. Then dredge it in the almond flour mixture, pressing gently to ensure an even coating. Repeat this process for all the chicken tenders.

5. Cook the chicken:

  • For pan frying:
    • Heat the olive oil or avocado oil in a large skillet over medium-high heat. Once the oil is hot, add the chicken tenders in a single layer. Cook for 3-4 minutes per side, or until golden brown and cooked through (internal temperature should reach 165°F/75°C). You may need to cook the tenders in batches if your skillet is too small.
  • For air frying:
    • Preheat your air fryer to 400°F (200°C). Lightly spray the chicken tenders with cooking spray or brush with a little oil to help them crisp up. Place the tenders in a single layer in the air fryer basket. Air fry for 8-10 minutes, flipping halfway through, until golden brown and crispy.

6. Serve:

  • Once the chicken tenders are cooked, remove them from the skillet or air fryer and place them on a paper towel-lined plate to absorb any excess oil.
  • Serve the tenders with your favorite dipping sauce, like ranch, mustard, or sugar-free ketchup, or pair them with a side of veggies or a salad.

Tips:

  • If you prefer a spicier version, you can add some cayenne pepper or chili powder to the breading mix.
  • You can add a little bit of nutritional yeast to the almond flour mix for a cheesy flavor.
  • If you want an extra crispy coating, you can double-dip the chicken tenders (egg, almond flour, egg, almond flour).

These Keto Boneless Chicken Tenders are crispy, juicy, and perfect for anyone craving a low-carb, crunchy chicken dish. Enjoy! 🍗😋