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Home / Recipes / Appetizers / Keto Chicken Tenders - Gluten-Free

Keto Chicken Tenders - Gluten-Free

February 28, 2020 by Keto Cooking Christian 5 Comments

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Crispy Keto fried chicken tenders served with your favorite low carb dipping sauce makes the perfect appetizer. These tenders are sure to be family approved!

chicken tenders on white plate ong being dipped into dipping sauce

These gluten free chicken tenders are so easy to make and the "breading" has an ingredient that you might not expect... pork rinds! But trust me, you'll never know it.

Let's face it, everyone loves crispy chicken tenders and I don't know about you, but when I first began Keto, I thought I'd have to miss out! That's not the case with this Keto chicken tender recipe.

chicken tenders on white plate with parsley garnish

If you've been on Keto or a low carb diet a while or are just starting out, you're probably always searching for a healthier version of your favorite recipes. That's where the coating for these Keto chicken tenders comes in.

chicken tenders on white plate

Comprised of almond flour, crushed pork rinds and just a few other simple ingredients, you don't have to search any further for the best crispy chicken tender recipe out there.

And the awesome thing about this low carb fried chicken recipe is, it doesn't matter if you're the only one that's Keto in the house because this recipe will please the whole family.

What's in Keto Chicken Tenders

  • Chicken tenders
  • Almond flour
  • Pork rinds (plain)
  • Parmesan cheese
  • Eggs
  • Smoked Paprika
  • Pinch of salt
  • Light olive oil

*Exact measurements are listed in the recipe card below.

How to Make Keto Chicken Tenders

Mix the pork rinds, parmesan cheese, smoked paprika, salt and the almond flour in a food processor and grind to a fine powder.

bread crumbs in white bowl with beaten eggs in another

Set up a breading station with your chicken, beaten eggs and breading mixture.

chicken tender dipping in beaten egg with fork

Dredge each chicken tender in the beaten eggs and shake off any excess.

Then place them into the breading. You don't want to press the tenders into the breading, just lightly coat each one.

chicken tender dipping into bread crumbs with fork

In a large skillet, sauté the tenders in light olive oil for about 4-6 minutes on each side or until they reach an internal temperature of at least 165F.

chicken tenders being fried in skillet

Allow to drain on paper towels, while you continue frying the remaining tenders.

fried chicken tenders draining on paper towels

Serve with any one of these delicious Keto friendly dipping sauces:

  • Bang Bang Sauce
  • Avocado Lime Cilantro Ranch Dressing
  • BBQ Sauce
  • Ranch Dressing & Dip
  • Blue Cheese Dressing
chicken tenders on white plate ong being dipped into dipping sauce

Are There Carbs in Chicken Tenders?

For these homemade Keto fried chicken tenders there are only 2 net carbs per 5 ounce serving. Since chicken tenderloins themselves do not contain carbohydrates, the minimal carbs in this recipe comes from the little bit of almond flour in the coating.

Are Fried Chicken Tenders Keto?

These gluten free chicken tenders certainly are! When eating chicken tenders out at a restaurant you should probably opt for grilled tenders opposed to breaded and fried. Most all restaurants use non-Keto friendly ingredients in their breading like sugar, cornstarch and even flour.

It's also well known that many places fry their chicken in canola oil or peanut oil. Those oils have been linked to inflammation, so grilled chicken tenders are your best bet when eating out. But even then, be sure and ask if they have been marinated in anything with sugar before ordering.

chicken tenders on white plate with parsley garnish

Substitutions for This Gluten Free Chicken Tender Recipe

  • You can use chicken breasts, cut into the strips, if you don't have tenders available. Tenderloins are the most tender and juiciest part of the breast, so they are the better choice if possible.
  • If you want to skip frying, these tenderloins can be baked in a 375F oven for about 13 minutes, flip and continue cooking until the internal temperature reaches 165F. Make sure to spray your sheet pan with an olive oil spray to keep them from sticking. Just as a note, oven baked tenders will lose some of the crispiness that frying provides.
  • If you like a little spice to your coating, you can add a teaspoon of cayenne pepper to the mixture.
  • You can use pork panko if you don't have pork rinds. Pork panko is just finely pre-crushed pork rinds with added seasonings.
  • These Keto chicken tenders are not only great appetizers. Throw in a good green salad or low carb vegetable and they make a complete meal.

More Keto and Low Carb Appetizers:

  • Keto Fried Shrimp
  • Bacon Wrapped Jalapeño Poppers
  • Keto Fried Green Tomatoes
  • Buffalo Deviled Eggs
  • Bang Bang Salmon Cakes
chicken tenders on white plate

More Keto and Low Carb Chicken Recipes:

  • Chicken Parmesan
  • Creamy Tuscan Chicken
  • Chicken Francese
  • Creamy Poblano Chicken
  • Spinach Artichoke Chicken Casserole
  • Chicken Marsala
PIN Keto Chicken Tenders - Gluten Free

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chicken tenders on white plate ong being dipped into dipping sauce

Keto Chicken Tenders - Gluten-Free

Crispy fried chicken tenders are a flavorful and juicy Keto appetizer. They're made with a gluten-free breading and served with the dipping sauce of your choice!
5 from 1 vote
Print Save Saved! Review
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Author: Julianne
Course: Appetizer
Calories: 288
Servings: 6

INGREDIENTS

  • 2 pounds chicken tenders
  • ½ cup  almond flour
  • ½ cup crushed pork rinds (plain)
  • ½ cup grated parmesan cheese
  • 2 whole eggs, beaten
  • ½ teaspoon smoked paprika
  • Pinch of salt

INSTRUCTIONS

  • To make the breading, mix the pork rinds, parmesan cheese, smoked paprika, salt and the almond flour together in a food processor and grind it to a fine powder.  Set up a breading station with your chicken, beaten eggs and breading mixture.
  • Dip the chicken tenders in the egg, then in the breading and sauté in light olive oil in a large skillet for about 4-6 minutes on each side or until they reach an internal temperature of at least 165F when using a meat thermometer.
  • Allow to drain on paper towels, while you finish frying the remaining tenders. Serve with your favorite dipping sauce, like Bang Bang Sauce, BBQ Sauce or Ranch Dressing!

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Nutrition Facts
Keto Chicken Tenders - Gluten-Free
Amount Per Serving
Calories 288 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 3g19%
Carbohydrates 3g1%
Fiber 1g4%
Protein 39g78%
* Percent Daily Values are based on a 2000 calorie diet.
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*Nutritional data is provided as a courtesy and is accurate to the best of my knowledge. You can verify it using the nutrition calculator of your choice. All data is based on net carbs, without sugar alcohol- Swerve, Erythritol, Allulose, or Monk Fruit. Share on Facebook Share on Twitter

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Filed Under: Appetizers, Chicken, Main Course, Posts, Recipes

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5 Comments
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Nicole Lynn
May 18, 2020 6:03 pm

Hello, I was wondering how many tenders are in each serving?

Reply
Author
Keto Cooking Christian
May 21, 2020 5:34 pm
Reply to  Nicole Lynn

It really depends on what size they are, but each serving should be about 5 ounces or so.

Reply
Lynda Morrow
May 16, 2020 12:57 pm

5 stars
I was looking for a recipe that was like KFC /crispy breadcrumb chicken pieces, and this certainly hit the spot! The coating was really tasty, who’d a thought using pork scratching in a coating! I oven baked mine along with a tray of mixed veg and my partner loved it. So will def be on my list to do again.....and again.
I’m so glad I found your website, it has given me many ideas of how to cook Keto, since we are newbies to this lifestyle.

Reply
Author
Keto Cooking Christian
May 16, 2020 12:59 pm
Reply to  Lynda Morrow

So glad you liked them and are finding the recipes helpful!

Reply
Brittany
April 20, 2020 12:06 pm

I love how you include the nutrition such a time saver!!

Reply

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Keto Cooking Christian

I'm Julianne, welcome!  Eating healthy doesn't mean you have to sacrifice great flavor.  I offer tasty and indulgent Keto & Low Carb recipes that will never leave you feeling deprived! More about me...

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