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RECIPE
8 INGREDIENTS 6 STEPS 25min

Crispy "Breaded" Chicken Tenders

4.8
4 Ratings
These Keto Chicken Tenders recipe is the best low carb breaded chicken tenders! Crunchy, flavorful, and gluten-free, these low-carb and keto friendly “breaded” chicken tenders hold up just as well with all your favorite dipping sauces as their higher-carb counterparts do. Perfect for a quick weeknight dinner.
Crispy "Breaded" Chicken Tenders Recipe | SideChef
These Keto Chicken Tenders recipe is the best low carb breaded chicken tenders! Crunchy, flavorful, and gluten-free, these low-carb and keto friendly “breaded” chicken tenders hold up just as well with all your favorite dipping sauces as their higher-carb counterparts do. Perfect for a quick weeknight dinner.

How To Make Crispy “Breaded” Chicken Tenders

How To Make Keto Breadcrumbs

You will only need a food processor or blender and pork rinds to make these quick and easy keto-friendly breadcrumbs. Pulse in the pork rinds until you get a coarse consistency or similar to the texture of panko breadcrumbs. If using unseasoned pork rinds, you can season it with some salt and pepper. Set aside until ready to use or for storing.

How To Set Up Your Breading Station

The classic breading station consists of 3 parts: seasoned flour, wet mixture, and breadcrumbs. Season the flour well since this will be the first coating for your chicken. The wet mix usually consists of a beaten egg, you can add a splash of milk to your egg, but it is not required. In this recipe, the breadcrumbs will be the pork rinds for more keto-friendly breadcrumbs.
You can create your station in order of the breading steps to avoid any confusion. These are the three steps for proper breading:
  • Coat the chicken evenly with seasoned flour and shake off excess flour
  • Dredge the floured chicken in the wet mixture and gently shake off the wet mixture
  • Roll the wet chicken into breadcrumbs, pressing gently to help the breadcrumbs stick well


Ingredients & Substitutions

  • Chicken Breasts - an excellent source of protein with zero carbs which is great for your special diet. You can substitute this with thigh fillet too.
  • Coconut Flour is a great flour for a low-carb diet and is also an excellent flour for those with gluten sensitivities. You can also substitute it with almond flour which is also a keto-friendly flour.
  • Egg - in this recipe, eggs will only be used for the breading.
  • Pork Rinds - main and only ingredient to create your keto-friendly breadcrumbs. You can pulse in a big batch and store it for future use.
  • Seasonings - to boost the flavor of this recipe, you can use salt, pepper, and cayenne pepper. You can also add other seasonings that you think will work great with this recipe, like smoked paprika, garlic powder, etc.

Tips & Suggestions

  • Make sure your chicken tenders are evenly covered with keto-friendly breadcrumbs. Sometimes it’s better to bread the chicken by hand without using any utensils.
  • Spray the keto chicken tenders with a cooking spray for an even crispier and crunchier texture.

Frequently Asked Questions

How Many Carbs Are in Breaded Chicken Tenders?

It is easy to make keto-friendly breadcrumbs from pork rinds. Using pork rinds and chicken tenders makes this recipe very low-carb. On average, depending on your ingredients, this recipe only has 2-3 grams net carbs per serving. Breaded chicken tenders are packed with protein and still crunchy like the regular breaded chicken.

Can keto breaded chicken tenders be made ahead?

Since you will be working with fresh chicken, you can only store the prepared breaded chicken tenders in the fridge for up to a day. You can also store them in the coldest part of your fridge. To store longer, you can cook it and it will be safe for up to 4 days. You can reheat it in a toaster or refry it to keep them crispy.

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Created from scratch in the SideChef Kitchen, where recipe inspiration and ingredient experimentation are a way of life.
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Created from scratch in the SideChef Kitchen, where recipe inspiration and ingredient experimentation are a way of life.
https://www.SideChef.com
25min
Total Time
$4.40
Cost Per Serving

Ingredients

Servings
2
US / METRIC
1/2 cup
Coconut Flour
1 tsp
Cayenne Pepper
1
Large Egg
2 Tbsp
Extra-Virgin Olive Oil
to taste
to taste
Freshly Ground Black Pepper

Pork Rind Bread Crumbs

2 cups
Pork Rinds
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Nutrition Per Serving

VIEW ALL
CALORIES
641
FAT
33.7 g
PROTEIN
72.3 g
CARBS
16.7 g

Cooking Instructions

HIDE IMAGES
Step 1
Place the Pork Rinds (2 cups) into a food processor. Pulse until they are the texture of breadcrumbs.
Step 2
Prepare your breading station: On a large plate, mix the Coconut Flour (1/2 cup) , Cayenne Pepper (1 tsp) , and a pinch of Salt (to taste) and Freshly Ground Black Pepper (to taste) . In a shallow bowl, lightly beat the Egg (1) . On another large plate, dump the pork rind bread crumbs.
Step 3
Coat each Tyson® Chicken Breasts (1 lb) in the coconut flour mixture. Dip into egg, then finally into the pork rind crumbs, pressing the pork rinds into the chicken so they stick. Repeat with the remaining chicken tenders.
Step 4
In a large skillet, heat the Extra-Virgin Olive Oil (2 Tbsp) over medium-high heat.
Step 5
Place the coated chicken tenders into the hot skillet. Cook each tender for 3 minutes on each side, until they’re brown, crispy, and cooked through.
Step 6
Serve immediately with dipping sauces of choice!

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Nutrition Per Serving
Calories
641
% Daily Value*
Fat
33.7 g
43%
Saturated Fat
12.2 g
61%
Trans Fat
0.0 g
--
Cholesterol
248.0 mg
83%
Carbohydrates
16.7 g
6%
Fiber
12.2 g
44%
Sugars
6.2 g
--
Protein
72.3 g
145%
Sodium
1400.5 mg
61%
Vitamin D
0.5 µg
2%
Calcium
15.0 mg
1%
Iron
4.1 mg
23%
Potassium
451.5 mg
10%
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