Low Carb Baked Chicken Tenders

Low Carb Baked Chicken Tenders are a healthy and flavorful alternative to traditional breaded chicken. These juicy tenders are coated in a crispy, golden crust made without breadcrumbs, making them perfect for those following low-carb or keto diets.

Why You’ll Love This Recipe

• Healthy and Delicious: High in protein, low in carbs, and packed with flavor.
• Easy to Make: Simple ingredients and a straightforward process for a quick dinner option.
• Versatile: Great as a main dish, appetizer, or snack.
• Family-Friendly: A recipe both kids and adults will love.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Chicken tenders (or boneless, skinless chicken breasts cut into strips)
• Almond flour or crushed pork rinds (for coating)
• Parmesan cheese, grated
• Eggs
• Garlic powder
• Paprika
• Italian seasoning
• Salt and pepper
• Olive oil or non-stick cooking spray

Directions

1. Preheat and Prep:
   • Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly grease with olive oil or non-stick spray.
2. Prepare the Coating:
   • In one shallow bowl, whisk the eggs.
   • In another bowl, combine almond flour (or crushed pork rinds), Parmesan cheese, garlic powder, paprika, Italian seasoning, salt, and pepper.
3. Coat the Chicken:
   • Dip each chicken tender into the whisked eggs, ensuring it’s fully coated.
   • Dredge the chicken in the almond flour mixture, pressing gently to adhere the coating.
4. Bake the Chicken:
   • Arrange the coated chicken tenders on the prepared baking sheet, ensuring they are not touching.
   • Lightly spray the tops with olive oil or cooking spray for added crispiness.
   • Bake for 20-25 minutes, flipping halfway through, until the tenders are golden brown and the internal temperature reaches 165°F (74°C).
5. Serve:
   • Remove from the oven and let the chicken rest for a few minutes. Serve with your favorite low-carb dipping sauce, such as ranch, sugar-free ketchup, or garlic aioli.

Servings and Timing

• Servings: This recipe serves 4.
• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes

Variations

• Spicy Kick: Add cayenne pepper or chili powder to the coating mixture for extra heat.
• Nut-Free Option: Use crushed pork rinds or coconut flour instead of almond flour.
• Herbaceous Flavor: Add fresh chopped parsley or rosemary to the coating for a burst of flavor.
• Air Fryer Option: Cook the tenders in an air fryer at 375°F for 12-15 minutes, flipping halfway through.
• Cheesy Coating: Double the Parmesan cheese for an extra cheesy crust.

Storage/Reheating

• Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
• Reheating: Reheat in the oven at 375°F for 10 minutes or in an air fryer for 3-4 minutes to restore crispiness.
• Freezing: Freeze uncooked, coated tenders on a baking sheet, then transfer to a freezer bag for up to 3 months. Bake from frozen, adding 5-7 minutes to the cooking time.

FAQs

1. Can I use chicken thighs instead of chicken tenders?

Yes, boneless, skinless chicken thighs work well but may require additional cooking time.

2. What’s the best substitute for almond flour?

Crushed pork rinds or coconut flour are great low-carb alternatives.

3. Can I make these dairy-free?

Yes, omit the Parmesan cheese and season the coating mixture with additional spices.

4. How do I make the coating stick better?

Pat the chicken dry before coating, and ensure it’s fully dipped in egg before dredging in the dry mixture.

5. Can I fry these instead of baking?

Yes, shallow-fry the tenders in a skillet with avocado oil or coconut oil over medium heat until golden and cooked through.

6. Are these tenders keto-friendly?

Absolutely! This recipe is low in carbs and high in healthy fats, making it perfect for keto.

7. Can I use store-bought breading?

Most store-bought breadings are not low-carb. Stick to almond flour, pork rinds, or a keto-friendly alternative.

8. What dipping sauces are low-carb?

Sugar-free ketchup, ranch dressing, buffalo sauce, or garlic aioli are excellent low-carb options.

9. Can I prepare these in advance?

Yes, you can coat the tenders and store them in the refrigerator for up to 8 hours before baking.

10. How do I know the chicken is fully cooked?

Use a meat thermometer to check that the internal temperature is 165°F (74°C).

Conclusion

Low Carb Baked Chicken Tenders are a delicious and guilt-free way to enjoy a classic favorite. With a crispy coating and tender, juicy chicken inside, these tenders are sure to satisfy cravings without breaking your low-carb goals. Whether served as a main dish or an appetizer, they’re a hit every time. Try this easy recipe today and enjoy a wholesome, flavorful meal!

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