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These Keto Fried Chicken Tenders are crispy, savory, and rich. It’s the perfect comfort food when you’re missing fried chicken but don’t want the carbs. High in protein with 23g of protein per serving, low in carbs (2.8g net carbs), and gluten-free.
It’s Friday night, and you want to go out. Let’s be honest: after a long week at work, you want to relax and have comfort food, more specifically, fast food.
So, how can you satisfy your cravings without affecting your carb intake? These Keto Fried Chicken Tenders are the solution!
They offer less than 3 grams of net carbs and 23 grams of protein. This makes them a great option for those who are following a keto or low-carb lifestyle or are increasing their protein intake.
Additionally, since it’s made with almond flour, it’s also a great option for those who need a gluten-free meal.
But why my Keto Fried Chicken Tenders are the best you’ve ever had?
Another thing I love about this recipe is that you can make some slight tweaks to make it your own.
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Pin ItFor example, adjust the spices to your taste. You can add cayenne pepper for heat or Italian or taco seasoning for a different flavor profile.
Keep in mind that you can also replace the cooking method. You can place the breaded chicken tenders on a baking sheet and bake at 400F for 20-25 minutes.
Ingredients and Substitutes
Chicken tenderloins (8) – If you don’t want to use chicken tenderloins, you can use chicken breast slices. However, keep in mind that they may require additional tenderizing to have the same results.
Dill pickles, we’ll use only the juice (24 oz jar) – This adds a tangy flavor and helps tenderize the chicken. If you don’t have any available, you can use lemon juice or apple cider vinegar combined with some salt.
Almond flour (3/4 cup) – While you can also use coconut flour, keep in mind that it’s more absorbent. So, you may want to make slight adjustments to the recipe based on the end result.
Paprika (1 tbsp) – This provides a mild, sweet-pepper flavor. If you want to add some smokiness, you can use smoked paprika. You can also use cayenne or chipotle powder for a spicier kick.
Garlic powder (1 tbsp) – I recommend keeping it in this presentation since using minced or garlic flakes can change the texture of the chicken tenders.
Salt (1 tsp)
Black pepper (1 tsp)
Large eggs (2)
Pork panko (1 1/2 cups) – Other great keto alternatives include crushed nuts or seeds (like sunflower seeds).
Avocado oil – If you need to replace the oil, make sure you opt for one with similar properties like coconut oil, grapeseed oil, sunflower oil, or canola oil.
How to Make Keto Fried Chicken Tenders
Step 1. Place the chicken tenderloins in a food container. Pour over the pickle juice and close the lid. Shake it up well and place it in the fridge for at least 1 hour. However, I recommend keeping it overnight.
Step 2. Grab a small bowl and add the almond flour, paprika, garlic powder, salt, and black pepper. Mix until it’s well blended.
Step 3. Grab another small bowl and whisk the eggs.
Step 4. In another bowl, place the pork panko. Now that you’ve got everything set up grab a chicken tenderloin and cover it in the almond flour mixture. Make sure it’s all coated.
Step 5. Now, dip the chicken tenderloins in the egg mixture.
Step 6. Finally, dip them in the pork panko. Repeat these steps (4-6) with all the chicken tenderloins.
Step 7. Grab a pan or a saucepan and cover with 2 inches of avocado oil. Put it on medium-high heat. Let the oil heat up until you realize that if you drop a bit of the flour mixture, it starts to fry up.
Step 8. When the oil is hot, place the chicken tenderloins and cook for 3 minutes on each side until they are golden brown.
Step 9. Once they are cooked, they are ready to serve with your favorite sauce. Make sure the sauce is low carb if you want to keep this low carb.
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Pin ItWhat to Have These Chicken Tenders With
There are several things you can have with these Keto Fried Chicken Tenders. Here are some of my favorite low-carb sides.
- Cauliflower mash
- Zucchini noodles
- Zucchini chips
- Kale salad
- Keto coleslaw
- Avocado and cucumber salad
- Green salad
- Air fryer broccoli
- Air fryer asparagus
Sauces to Use
So, what recipe can you have with these chicken tenders? To be honest, you can have them with any as long as they are low-carb. That is if you want to keep it low carb.
- Garlic aioli
- Chipotle aioli
- Ranch dressing
- Avocado salsa
- Blue cheese dressing
- Buffalo sauce
Useful Tips!
- Marinate the chicken in pickle juice. This not only adds a tangy flavor but also helps tenderize the meat.
- Double dredge for extra crunch. Dip them first in almond flour, then in beaten eggs, and finally, coat them with pork panko. The result… the best crunchy chicken tenders.
- Use avocado oil for frying since it has a high smoke point, and it’s keto-friendly. Heat the oil to medium-high before frying the chicken. This can ensure even cooking and a golden-brown crust.
Storage and Leftovers
If you have any leftovers, I know you are going to want to keep them to eat later. Place the cooked tenders (make sure they have cooled down) in an airtight container. You can keep them in the fridge for up to 3-4 days.
For longer storage, you can freeze the tenders right after preparation on a baking sheet before transferring them to a freezer bag. This makes it easy for meal prep. You can keep them in the freezer for up to 2 months.
When you are ready to eat them, just follow the steps and fry them or bake them, as I’ve pointed out above.
Other Low Carb High Protein Recipes
- Broccoli Bacon Cheddar Chicken
- Keto Sesame Pork and Green Beans
- Lemon Chicken Piccata
- Baked Crack Chicken
Keto Fried Chicken Tenders
2 Cals: 214 Protein: 23 Carbs: 4.6 Fat: 12
Ingredients
- 8 chicken tenderloins
- 24 oz jar dill pickles we’ll use only the juice
- 3/4 cup almond flour
- 1 tbsp paprika
- 1 tbsp garlic powder
- 1 tsp salt
- 1 tsp black pepper
- 2 large eggs
- 1 1/2 cups pork panko
- Avocado oil
Instructions
- Add chicken tenderloins into a food container, pour over the pickle juice, close the lid, give it a good shake, and marinate in the fridge for at least 1 hour or overnight.
- In a small bowl, combine almond flour, paprika, garlic powder, salt and black pepper.
- In another small bowl, whisk the eggs.
- In a third bowl, pour in your pork panko.
- Line up all of the bowls. Cover the chicken tenderloins with the almond flour mixture, then drench in the egg, and finally, coat it with pork panko. Do that with all of the chicken tenderloins.
- Cover your pan with 2 inches of avocado oil and put it over medium-high heat. Let the oil heat up to a point where if you drop in a little bit of the leftover flour mixture, you can see it frying up.
- Once the oil is hot, place chicken tenderloins in the oil and cook for 3 minutes on each side until golden brown.
- Serve with your favorite low-carb sauce.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
