Keto Fried Chicken Tenders Recipe

Let me tell you, finding truly satisfying keto-friendly alternatives to classic comfort foods can sometimes feel like searching for a unicorn. We all crave that crispy, juicy, and utterly delicious fried chicken, but the carb-laden breading is typically off-limits on a ketogenic diet. That was until I stumbled upon this recipe for Keto Fried Chicken Tenders. Initially skeptical, I decided to give it a try, and let me just say, the results were phenomenal! My family, who are not strictly keto but definitely appreciate good food, devoured these tenders in minutes. The satisfying crunch, the flavorful spices, and the incredibly juicy chicken inside – it was everything you want in fried chicken, without the guilt. Even my picky eaters were asking for seconds, and honestly, that’s the ultimate seal of approval in my book. This recipe has become a staple in our keto-friendly meal rotation, and I’m thrilled to share it with you so you too can enjoy the crispy, delicious goodness of fried chicken without compromising your low-carb lifestyle. Get ready to experience fried chicken bliss, keto-style!

Ingredients

To create these incredible Keto Fried Chicken Tenders, you’ll need a selection of readily available ingredients that work together to deliver that signature crispy texture and delicious flavor, all while staying true to your ketogenic goals. Here’s what you’ll need:

• Chicken Tenders: 1.5 lbs (approximately 700g) of chicken tenders, trimmed of any excess fat or tendons. Opt for fresh, high-quality chicken for the best flavor and texture. You can also use chicken breasts and cut them into tender-sized strips.
• Almond Flour: 1 ½ cups of finely ground almond flour. Almond flour is the star ingredient for our keto-friendly breading, providing a lovely texture and nutty flavor while being low in carbohydrates and gluten-free. Make sure to use finely ground almond flour for the best coating consistency.
• Grated Parmesan Cheese: ½ cup of finely grated Parmesan cheese. This adds a salty, savory depth of flavor and contributes to the crispy crust. Freshly grated Parmesan is recommended for the best flavor, but pre-grated will also work in a pinch.
• Egg: 2 large eggs. Eggs act as a binder, helping the almond flour mixture adhere to the chicken tenders and adding moisture.
• Heavy Cream: 2 tablespoons of heavy cream. A touch of heavy cream enhances the richness of the egg wash and contributes to a more tender chicken interior. You can substitute with unsweetened almond milk or coconut cream if needed, but heavy cream provides the best richness.
• Avocado Oil or Coconut Oil: Approximately 2-3 cups for frying. Choose a high-heat oil with a neutral flavor. Avocado oil and refined coconut oil are excellent choices for frying due to their high smoke points and keto-friendly nature. Lard or tallow are also fantastic traditional options for even richer flavor and crispiness.
• Spices: This is where the magic happens! A blend of spices elevates the flavor profile and makes these tenders truly irresistible. You’ll need:
  • Paprika: 2 teaspoons of smoked paprika for a smoky depth and vibrant color. Regular paprika can be used if smoked is unavailable.
  • Garlic Powder: 2 teaspoons of garlic powder for a savory, aromatic touch.
  • Onion Powder: 2 teaspoons of onion powder to complement the garlic and add another layer of savory flavor.
  • Dried Oregano: 1 teaspoon of dried oregano for a hint of herbaceousness.
  • Dried Thyme: 1 teaspoon of dried thyme for an earthy and slightly minty note.
  • Cayenne Pepper (optional): ½ teaspoon of cayenne pepper for a touch of heat. Adjust to your spice preference or omit if you prefer a milder flavor.
  • Salt: 1 ½ teaspoons of salt, or to taste. Kosher salt or sea salt is recommended.
  • Black Pepper: 1 teaspoon of freshly ground black pepper, or to taste.

Ingredient Notes for Keto Success:

• Almond Flour Quality: Using finely ground almond flour is crucial for achieving a smooth and even coating. Avoid almond meal, which is coarser and will result in a less desirable texture. If your almond flour seems a bit coarse, you can pulse it briefly in a food processor to make it finer.
• Spice Freshness: For the most vibrant flavor, ensure your spices are relatively fresh. Spices lose their potency over time, so replacing older spices will significantly enhance the taste of your fried chicken tenders.
• Oil Temperature: Maintaining the correct oil temperature is paramount for achieving crispy, golden-brown tenders without burning them or ending up with oily chicken. A deep-fry thermometer is highly recommended for accurate temperature monitoring.
• Chicken Quality: Investing in good-quality chicken tenders will make a noticeable difference in the final dish. Look for chicken that is plump, pink, and free of any off-odors. Organic or pasture-raised chicken can also be used for enhanced flavor and ethical considerations.
• Parmesan Cheese Type: Finely grated Parmesan cheese blends seamlessly into the breading mixture. Avoid using powdered Parmesan cheese, as it tends to clump and doesn’t provide the same texture or flavor.

Instructions

Now that you have all your ingredients ready, let’s move on to the step-by-step instructions for creating these mouthwatering Keto Fried Chicken Tenders. Follow these directions carefully for perfectly crispy and flavorful results every time.

Step 1: Prepare the Chicken

1. Pat Dry: Begin by patting the chicken tenders thoroughly dry with paper towels. Removing excess moisture is essential for the breading to adhere properly and for achieving maximum crispiness.
2. Season (Optional): For extra flavor, you can lightly season the chicken tenders directly with a pinch of salt and pepper. This step is optional but can enhance the overall taste.

Step 2: Set Up the Breading Stations

Creating a breading station assembly line will streamline the process and make it easier to coat the chicken tenders efficiently.

1. Egg Wash Station: In a shallow bowl, whisk together the eggs and heavy cream until well combined and slightly frothy. This mixture will help the almond flour breading adhere to the chicken.
2. Dry Breading Station: In a separate shallow bowl, combine the almond flour, grated Parmesan cheese, paprika, garlic powder, onion powder, oregano, thyme, cayenne pepper (if using), salt, and black pepper. Whisk all the dry ingredients together thoroughly to ensure they are evenly distributed. This aromatic blend is what will create the crispy, flavorful crust.

Step 3: Bread the Chicken Tenders

Now for the fun part – coating the chicken!

1. First Dip (Egg Wash): Take one chicken tender at a time and dip it into the egg wash mixture, ensuring it is fully coated. Allow any excess egg wash to drip back into the bowl.
2. Second Dip (Dry Breading): Immediately transfer the egg-washed chicken tender to the bowl of dry breading. Press the chicken tender firmly into the almond flour mixture, ensuring it is completely coated on all sides. Use your hands to gently pat the breading onto the chicken, encouraging it to stick. Lift the breaded tender and shake off any excess breading.
3. Repeat: Repeat steps 1 and 2 for all remaining chicken tenders, setting the breaded tenders aside on a clean plate or baking sheet.

Step 4: Fry the Chicken Tenders

Proper frying technique is key to achieving perfectly cooked and crispy Keto Fried Chicken Tenders.

1. Heat the Oil: Pour avocado oil or coconut oil into a deep skillet or Dutch oven until it reaches a depth of about 1-2 inches. Heat the oil over medium-high heat until it reaches a temperature of 350°F (175°C). Use a deep-fry thermometer to monitor the oil temperature accurately. Maintaining the correct temperature is crucial for crispy, non-oily chicken. If you don’t have a thermometer, you can test the oil by dropping a small amount of breading into it. If it sizzles and browns nicely in about 15-20 seconds, the oil is ready.
2. Fry in Batches: Carefully add the breaded chicken tenders to the hot oil in batches, being careful not to overcrowd the skillet. Overcrowding will lower the oil temperature and result in soggy chicken. Fry in batches of 3-4 tenders at a time, depending on the size of your skillet.
3. Fry Time: Fry the chicken tenders for approximately 3-4 minutes per side, or until they are golden brown and cooked through. The internal temperature of the chicken should reach 165°F (74°C). Use a meat thermometer to check for doneness.
4. Drain Excess Oil: Once the chicken tenders are cooked, carefully remove them from the oil using tongs or a slotted spoon and place them on a wire rack lined with paper towels. This allows excess oil to drain off and helps maintain the crispiness of the breading.
5. Repeat and Serve: Repeat the frying process with the remaining breaded chicken tenders, ensuring the oil temperature remains consistent between batches. Once all the tenders are fried, serve them immediately while they are hot and crispy.

Tips for Frying Success:

• Maintain Oil Temperature: The most common mistake in frying is letting the oil temperature drop too low. This results in greasy, undercooked chicken. Use a thermometer and adjust the heat as needed to keep the oil at a consistent 350°F (175°C). If the oil gets too hot and the chicken is browning too quickly, lower the heat slightly.
• Don’t Overcrowd: Frying in batches is essential. Overcrowding the pan lowers the oil temperature and steams the chicken instead of frying it, leading to soggy results.
• Flip Carefully: Use tongs to gently flip the chicken tenders halfway through the frying time. Avoid piercing the chicken with a fork, as this can release juices and make the chicken drier.
• Check for Doneness: Always use a meat thermometer to ensure the chicken is cooked to a safe internal temperature of 165°F (74°C). This is the best way to guarantee juicy and safe-to-eat chicken.
• Season Immediately (Optional): For an extra burst of flavor, you can lightly sprinkle the hot chicken tenders with a pinch of salt immediately after removing them from the oil.

Nutrition Facts

These Keto Fried Chicken Tenders are not only incredibly delicious but also surprisingly macro-friendly, making them a perfect fit for your ketogenic lifestyle. Here’s a breakdown of the estimated nutritional information per serving:

Servings: Approximately 4 servings (depending on tender size and appetite)

Serving Size: About 3-4 chicken tenders per serving

Approximate Nutrition Facts Per Serving:

• Calories: 450-550 kcal (This can vary slightly based on chicken size and oil absorption)
• Net Carbohydrates: 3-5 grams
• Total Carbohydrates: 5-7 grams
• Fiber: 2-3 grams
• Protein: 35-45 grams
• Fat: 30-40 grams

Macronutrient Breakdown (Approximate Percentages):

• Fat: 60-70%
• Protein: 25-35%
• Net Carbs: 5-10%

Important Notes on Nutrition:

• Oil Absorption: The calorie and fat content can vary depending on how much oil is absorbed during frying. Using proper frying techniques (maintaining oil temperature, draining excess oil) will minimize oil absorption.
• Ingredient Variations: Substituting ingredients (e.g., different types of cheese or spices) may slightly alter the nutritional values.
• Serving Size Adjustment: Adjusting the serving size will directly impact the nutritional values. If you eat more or fewer tenders, the calorie and macro counts will change accordingly.
• Tracking Macros: For accurate tracking, it’s always recommended to use a food scale to weigh your ingredients and use a nutrition tracking app to log your meals. This will provide more precise nutritional information based on the specific ingredients and portions you use.
• Keto-Friendly Focus: These nutrition facts demonstrate that these Keto Fried Chicken Tenders are indeed very low in net carbohydrates and high in fat and protein, perfectly aligning with the macronutrient goals of a ketogenic diet. They offer a satisfying and guilt-free way to enjoy a classic comfort food while staying in ketosis.

Preparation Time

From start to finish, these Keto Fried Chicken Tenders are surprisingly quick and easy to prepare, making them a great option for weeknight dinners or weekend gatherings.

• Prep Time: 20 minutes (This includes patting dry the chicken, preparing the breading stations, and breading the chicken tenders.)
• Cook Time: 20-25 minutes (This includes heating the oil and frying the chicken tenders in batches.)
• Total Time: Approximately 40-45 minutes

Time-Saving Tips:

• Pre-chop Spices: Measure out your spices in advance to save time during the breading process. You can even pre-mix the dry breading ingredients in a container and store it for future use (though freshness is best).
• Efficient Breading: Set up your breading stations in an organized manner to create a smooth assembly line. This will speed up the breading process significantly.
• Fry Simultaneously: If you have a large enough skillet or Dutch oven, you may be able to fry slightly larger batches, reducing the overall frying time. However, be careful not to overcrowd the pan.
• Cleanup as You Go: Wipe down your work surfaces and wash bowls and utensils as you finish with them. This will make the post-cooking cleanup much easier and faster.
• Prep Ahead (Partial): You can bread the chicken tenders ahead of time and store them in the refrigerator for up to 2-3 hours before frying. This can be helpful if you want to get some of the preparation done in advance, especially if you’re entertaining. Make sure to store them in a single layer to prevent the breading from becoming soggy.

How to Serve

These crispy Keto Fried Chicken Tenders are incredibly versatile and can be enjoyed in a variety of ways. Here are some delicious serving suggestions to elevate your keto fried chicken experience:

• Dipping Sauces: The right dipping sauce can take your fried chicken tenders to the next level. Opt for keto-friendly options like:
  • Sugar-Free BBQ Sauce: Look for brands specifically labeled “sugar-free” or “keto-friendly.”
  • Homemade Ranch Dressing: Made with mayonnaise, sour cream, herbs, and spices.
  • Blue Cheese Dressing: A classic pairing with fried chicken.
  • Spicy Mayo: Combine mayonnaise with sriracha or your favorite hot sauce.
  • Avocado Crema: Blend avocado, sour cream or Greek yogurt, lime juice, and cilantro for a refreshing and creamy dip.
  • Mustard: Dijon mustard, honey mustard (sugar-free versions available), or yellow mustard.
• Side Dishes: Complete your keto fried chicken meal with these delicious and low-carb side dishes:
  • Coleslaw (Keto-Friendly): Made with a mayonnaise-based dressing and no added sugar.
  • Cauliflower Mash: A creamy and satisfying alternative to mashed potatoes.
  • Broccoli Salad (Keto): With cheese, bacon, and a creamy dressing.
  • Green Beans: Sautéed, roasted, or steamed green beans are a simple and healthy side.
  • Asparagus: Roasted or grilled asparagus pairs perfectly with fried chicken.
  • Zucchini Fries (Keto): Baked or air-fried zucchini sticks for a lighter “fry” option.
  • Salads: A fresh green salad with a vinaigrette dressing or a Caesar salad (keto-friendly dressing) provides a light and refreshing contrast to the fried chicken.
• Meal Ideas: Get creative and incorporate your Keto Fried Chicken Tenders into various keto-friendly meals:
  • Chicken Tender Salad: Slice the tenders and top a large salad with mixed greens, avocado, tomatoes, and your favorite keto dressing.
  • Chicken Tender Wraps (Lettuce Wraps): Wrap the tenders in large lettuce leaves with your favorite toppings and sauces for a low-carb wrap.
  • Chicken Tender Bowls: Create a bowl with cauliflower rice or cauliflower mash as a base, top with chicken tenders, steamed vegetables, and a keto-friendly sauce.
  • “Chicken and Waffles” (Keto): Pair the tenders with keto-friendly waffles made from almond flour or coconut flour for a fun and indulgent brunch or dinner.
  • Party Appetizers: Cut the tenders into smaller pieces and serve them as appetizers at parties or gatherings with a variety of dipping sauces.

Additional Tips for Perfect Keto Fried Chicken Tenders

Want to take your Keto Fried Chicken Tenders to the next level? Here are five additional tips to ensure crispy, flavorful, and perfectly cooked results every time:

1. Double Breading for Extra Crispiness: For an even thicker and crispier crust, you can double bread the chicken tenders. After the first coating of dry breading, dip them back into the egg wash and then bread them again in the almond flour mixture. This double layer of breading creates an incredibly satisfying crunch.
2. Spice it Up (or Down): Don’t be afraid to customize the spice blend to your liking.
   • For more heat: Increase the cayenne pepper, add a pinch of chili flakes, or include a dash of hot sauce in the egg wash.
   • For a smoky flavor: Use all smoked paprika, add a touch of liquid smoke to the egg wash, or incorporate smoked salt into the breading.
   • For an Italian twist: Add Italian seasoning, dried basil, and dried rosemary to the spice blend.
   • For a Southwestern flavor: Include cumin, chili powder, and chipotle powder in the spices.
     Experiment to find your perfect flavor combination!
3. Brine the Chicken (Optional): For even juicier and more flavorful chicken, consider brining the tenders before breading. Dissolve ¼ cup of salt in 4 cups of water. Submerge the chicken tenders in the brine for 30-60 minutes in the refrigerator. Rinse the chicken thoroughly and pat dry before proceeding with the breading process. Brining helps the chicken retain moisture during frying.
4. Rest After Breading: After breading the chicken tenders, let them rest for about 10-15 minutes at room temperature before frying. This allows the breading to adhere more firmly to the chicken and helps prevent it from falling off during frying.
5. Reheat for Crispy Leftovers: If you have leftover chicken tenders, the best way to reheat them and maintain their crispiness is to use an air fryer or oven. Air fry at 350°F (175°C) for 5-7 minutes, or bake in a preheated oven at 375°F (190°C) for 10-15 minutes, or until heated through and crispy. Microwaving is not recommended as it will make the tenders soggy.

FAQ: Your Keto Fried Chicken Tender Questions Answered

Got questions about making Keto Fried Chicken Tenders? Here are answers to some common queries to help you achieve fried chicken perfection:

Q1: Is this recipe really keto-friendly?

A: Yes! This recipe is specifically designed to be keto-friendly. It uses almond flour and Parmesan cheese for the breading instead of traditional high-carb breadcrumbs or flour. The net carbohydrate count per serving is very low (3-5 grams), making it suitable for a ketogenic diet. It’s high in healthy fats and moderate in protein, aligning perfectly with keto macronutrient ratios.

Q2: Can I use a different type of flour instead of almond flour?

A: While almond flour is the best keto-friendly option for this recipe, you can try using coconut flour. However, coconut flour is very absorbent, so you’ll need to use significantly less (about ¼ to ⅓ cup) and you might need to adjust the liquid (egg wash) accordingly. The texture and flavor will be slightly different, and almond flour generally yields a crispier result. Other keto-friendly flour alternatives like flaxseed meal or psyllium husk powder are not recommended for this recipe as they won’t provide the desired crispy coating.

Q3: What kind of oil is best for frying Keto Fried Chicken Tenders?

A: For frying, it’s best to use a high-heat oil with a neutral flavor. Excellent keto-friendly options include avocado oil, refined coconut oil, lard, and tallow. Avocado oil and refined coconut oil are popular choices due to their high smoke points and neutral taste. Olive oil is not recommended for deep frying as it has a lower smoke point and can impart a strong flavor.

Q4: How do I store leftover Keto Fried Chicken Tenders and keep them crispy?

A: Store leftover Keto Fried Chicken Tenders in an airtight container in the refrigerator for up to 3-4 days. To reheat and regain some crispiness, the best methods are using an air fryer or oven. Air fry at 350°F (175°C) for 5-7 minutes, or bake in a preheated oven at 375°F (190°C) for 10-15 minutes. Avoid microwaving, as it will make them soggy.

Q5: Can I bake these Keto Fried Chicken Tenders instead of frying to make them healthier?

A: Yes, you can bake these tenders as a healthier alternative to frying. Preheat your oven to 400°F (200°C). Place the breaded chicken tenders on a baking sheet lined with parchment paper. Bake for 20-25 minutes, flipping halfway through, or until cooked through and golden brown. While baking will reduce the fat content and calories, the texture will be slightly different from fried tenders; they will be less crispy but still delicious and a healthier option. For even better crispiness when baking, you can lightly spray the breaded tenders with avocado oil or coconut oil before baking and again halfway through.

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