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Easy Keto Chicken Tenders


These homemade keto-friendly baked chicken tenders are easy to make and incredibly delicious. This is a great recipe for both kids and adults.
Easy Keto Chicken Tenders coated in pecan flour and baked

These homemade easy keto chicken tenders are a breeze to make and incredibly delicious. The best part is that you can cook the right in your oven or air fryer, AND they are only 2 net carbs per serving!

Easy Keto Chicken Tenders coated in pecan flour and air fried.

There is just something about that perfectly crunchy chicken tender. These easy keto chicken tenders will provide that satisfying crunch without frying, and wow, are they good! These chicken tenders are beloved by kids and adults alike.

For this recipe, we are using pecan flour. However, you can substitute it with almond flour or even pork panko. The nutty flavor of the pecan adds so much depth that we have to say that we prefer these keto chicken tender over flour-coated ones any day of the week!

What is pecan flour?

Pecan flour is a baking flour made out of toasted, pulverized pecan nuts used to replace wheat and other grain flours. It is considered a low-carb option for sweet and savory dishes.

For these easy keto chicken tenders, you will have the choice to bake, or air fry them. For baking, we recommend having a baking tray or jerky tray on hand. This will help keep the tenders from becoming soggy as they cook. See below for air fryer instructions. This recipe makes 4 servings. Increase the recipe based on your needs.

Can you eat chicken tenders on keto?

The short answer is yes. However, it all depends on the breading. Nut flours and pork panko will decrease the number of carbohydrates in the tenders, while bread crumbs and flour batter will increase them.

keto chicken tenders on a cutting board with dipping sauce

What you’ll need

2 large skinless, boneless chicken breasts (or the equivalent amount of raw chicken tenders)
1 large egg
Pecan flour (substitute with almond flour or pork panko)
Grated parmesan cheese (not shredded)
Mustard powder
Dried oregano or basil
Granulated onion
Granulated garlic
Salt and black pepper
Red pepper flakes

Keto Chicken Tenders
Keto Chicken Tenders

Easy keto chicken tenders in the oven

  • Preheat your oven to 350 degrees F.
  • Line a large baking sheet with parchment with a baking tray (or jerky tray) set on top.
  • Place pecan flour, parmesan, salt, black pepper, dried mustard, pepper flakes, onion, garlic, and oregano in a resealable zip-top bag. Mix well and taste the coating to determine salt content. Adjust as needed.
  • Using a kitchen mallet, flatten chicken breasts to ¾” thick.
    Cut into long strips (about 1″ wide).
  • Beat egg with 2 tablespoons of cool water, and pour the mixture into a large plate.
  • Dredge chicken tenders in beaten egg, then add 3 at a time to the pecan mixture. Seal bag and shake. Remove and place the coated tenders on the baking tray. Repeat the process with the rest.
  • Bake chicken tenders for 20 minutes or until they reach an internal temperature of 165 degrees F.
  • Remove from the oven and let them stand for 5-10 minutes.
    Serve tenders with a keto-friendly dipping sauce.
  • Store leftover keto chicken tenders in an airtight container in the refrigerator for 3-4 days, or freeze for up to 1 month. Thaw the chicken tender in your refrigerator for 6-8 hours, then reheat them in a 350-degree oven, skillet, or for 4 minutes in your air fryer.

Air frying chicken tenders

Follow the steps to prepare the keto chicken tenders (cutting and coating).
Line them up on the air fryer tray. Do not overlap. Spray with oil or cooking spray.
Cook at 400 degrees F for 12 minutes or until they register an internal temperature of 165 degrees F.
Remove them from the heat and let stand for 5-10 minutes before serving.

Cut these easy keto chicken tenders into bite-sized pieces and use them in salads, low-carb wraps, pasta dishes, and Buddha bowls.

Easy Keto Chicken Tenders coated in pecan flour and baked

Easy Keto Chicken Tenders

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These homemade keto-friendly baked chicken tenders are easy to make and incredibly delicious. This is a great recipe for both kids and adults.
Course dinner, lunch
Cuisine American
Keyword keto chicken tenders, low carb chicken tenders
Prep Time 15 mins
Cook Time 20 mins
Total Time 35 mins
Servings 4
Calories 311

Ingredients

  • 2 large skinless boneless chicken breasts
  • 1 large egg beaten
  • ¾ cup pecan flour
  • 1/3 cup grated parmesan cheese
  • ½ teaspoon mustard powder
  • 1/2 teaspoon salt
  • ¼ teaspoon granulated onion
  • ¼ teaspoon granulated garlic
  • ¼ teaspoon black pepper
  • ¼ teaspoon dried oregano or herb of choice
  • Pinch or two of red pepper flakes

Instructions

  • Preheat the oven to 350 degrees F.
  • Line a large baking sheet with parchment with a baking tray (or jerky tray, set on top.
  • Combine pecan flour, parmesan, salt, black pepper, dried mustard, pepper flakes, onion, garlic, and oregano. Mix well and taste the coating to determine salt content. Adjust as needed. Pour the mixture onto a large plate and set aside.
  • Beat egg with 2 tablespoons of cool water, and pour the mixture into a large plate.
  • Using a kitchen mallet, flatten chicken breasts to ¾” thick.
  • Cut into long strips (about 1” wide).
  • Dredge chicken tenders in beaten egg, then coat with the pecan mixture.
  • Place the tenders Baking tray and bake for 20 minutes or until they reach an internal temperature of 165 degrees F.
  • Remove from the oven and let them stand for 5-10 minutes.
  • Serve tenders with a keto-friendly dipping sauce.
  • Store leftover chicken tenders in an airtight container in the refrigerator for 3-4 days, or freeze for up to 1 month. Thaw the chicken tender in your refrigerator for 6-8 hours, then reheat them in a 350-degree oven or a skillet.

Nutrition

Calories: 311kcal | Carbohydrates: 4g | Protein: 30g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 9g | Trans Fat: 0.02g | Cholesterol: 120mg | Sodium: 584mg | Potassium: 533mg | Fiber: 2g | Sugar: 1g | Vitamin A: 179IU | Vitamin C: 2mg | Calcium: 102mg | Iron: 1mg
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