These Keto Chicken Tenders are the absolute best low carb breaded chicken tenders out there! They’re so good. This is a quick and easy, baked, Keto Chicken Tenders recipe you can use as your go-to low carb breading. The breading sticks to the chicken and forms a solid outer shell, perfect for dipping or covering in buffalo sauce. If you’ve been looking for the perfect healthy chicken tender recipe for your keto diet, look no further!
What is great thing about these Keto Chicken Tenders?
So if you’ve lived a low carb lifestyle for any length of time, one of the things you often miss are fried foods. Something about the crispy, breaded exterior really adds a lot to a dish, but breading and frying foods aren’t exactly conducive to a low carb diet.
You get all that delightful crunchiness with these Keto Chicken Tenders without any worry of going over your carb intake for the day.
The breading for this recipe is actually almond flour-based, which gives it a delightful nuttiness while still keeping the recipe gluten-free.
Another trick to how these Keto Chicken Tenders turn out so delightfully crispy and juicy is how they’re cooked. No, they’re not deep-fried, so no worries about filling your house with an obnoxious odor or having your food dripping with cooking oil.
- 1 lb Chicken Tender cuts
- 1 Cup Whey Protein Isolate.
- 1 Large Egg
- 1/4 Cup Heavy Cream
- 1 Tsp salt/pepper
- Creole seasoning to taste.
- Mix egg and heavy cream in the flat-bottom dish. Add salt and pepper. Add chicken tenders and let sit for 10 minutes.
- Heat oil of choice (I used peanut) to 375°F
- On a plate, pour some whey protein isolate and add creole seasoning as desired. Don’t add the full cup at once unless you want a clumpy mess.
- Remove tenders from mixture and roll in whey protein powder until coated evenly throughout.
- Fry in batches of 3 or 4, Make sure they are not touching each other, for 5 or so minutes or until cooked to at least 160°F.
- Drain over paper towels and serve with ranch, blue cheese, sugar-free BBQ sauce or whatever else your heart desires.
Net carbs should be no more than 1 carb per tender.
Is fried chicken bad for Keto?
If keto is all about eating fat, what’s wrong with frying chicken?? Legitimate question. Three points to consider.
- No one recommends eating more vegetable oil. For many people that creates an inflammatory cascade that is just not healthy. We are talking about naturally occurring fats in meats, nuts, dairy, and avocados and the like.
- Many people on keto do choose to fry in lard. That’s an option available to you.
- You still have to watch calories even on keto. Frying in lard, while delicious, is also caloric. So you may need to trade off calories that day.
Is fried food OK on a Keto Diet?
- I don’t think a diet heavy in fried foods is considered healthy on any diet. Vegetable oils are inflammatory. Animal fats used in frying can increase calories dramatically. But of course, the biggest culprit for most fried foods is the breading.
- Combing processed carbs like flour and breadcrumbs with oil is about the worst combination for your body anyway. So can you eat fried foods? Yes, you could if you don’t use traditional breading and vegetable oils.
Can you stack chicken tenders in an Air Fryer?
- Yes and no. A slight overlap won’t hurt anything. A stack 2 deep may be okay, though not optimal.
- But you will definitely have to toss and turn the tenders a lot more than if you had not stacked.
- It will also take a lot longer to cook a double stack and I find that they cook unevenly.
- The fact is you’re better off cooking in two quick batches and getting even cooking, vs cooking for twice as long, having to toss and turn and potentially shredding the breading straight off, and having them cook unevenly.