Keto Chicken Tenders

Name: Keto Chicken Tenders
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Keto
Ingredients: Enough pickle juice to cover chicken (approximately 2-3 cups); 2 pounds chicken tenders; 3/4 cup crushed pork rinds; 3/4 cup grated parmesan cheese; 1 teaspoon black pepper; 1 teaspoon smoked paprika; 1 teaspoon garlic powder; 2 eggs

By:

Jennifer

Published:

June 12, 2025

[grow_share_buttons]

Jump to Recipe·Leave a Review

Creating a deliciously crispy chicken tender that fits within your keto diet is not just a culinary goal; it’s a savory reality! This easy keto chicken tenders recipe is ridiculously crispy, and it’s bound to become a favorite in your household. Imagine sinking your teeth into juicy chicken coated in a golden, crunchy crust, all while staying true to your low-carb lifestyle. With just a handful of ingredients and quick preparation time, you can whip up this scrumptious dish in your own kitchen. Whether you’re meal prepping for the week or simply want a tasty snack, these chicken tenders are perfect for you. Plus, they’re incredibly satisfying, so you won’t feel like you’re missing out on anything!

Let’s get started!

Why This Recipe Works

Creating these easy keto chicken tenders, ridiculously crispy, is all about the combination of ingredients. First, we’re using pork rinds and parmesan cheese, which give that unbeatable crunch, far superior to traditional breading. You might be surprised at how perfectly they mimic the texture you crave! Along with that, there’s the brining process using pickle juice. This key step infuses so much flavor into the chicken, making it tender and juicy with every bite. It’s truly a game-changer in the kitchen.

Why You’ll Love This Easy Keto Chicken Tenders, Ridiculously Crispy!

If you’ve ever struggled to satisfy those cravings for fried chicken tenders while sticking to a low-carb plan, this recipe is for you! It’s easy and quick to make, requiring just a few ingredients that you likely already have at home. These tenders are so versatile—they’re great for meal prep, dinner parties, or just a guilt-free snack when that hunger hits. They always end up being the star of the show!

Ingredients

Enough pickle juice to cover chicken (approximately 2-3 cups)
2 pounds chicken tenders
3/4 cup crushed pork rinds
3/4 cup grated parmesan cheese
1 teaspoon black pepper
1 teaspoon smoked paprika
1 teaspoon garlic powder
2 eggs

Preparing Your Easy Keto Chicken Tenders

Brining the Chicken

Start by placing the chicken tenders into a large bowl. Pour enough pickle juice over the chicken to cover it completely. Make sure all your tenders are submerged, then let them marinate in the fridge overnight. This really brings out the flavor and ensures that the chicken remains juicy while cooking.

Prepping the Oven

While the chicken is brining, preheat your oven to 400°F (200°C). It’s a good idea to line a baking sheet with parchment paper too—it makes cleanup much easier later on!

Mixing the Coating

Now, grab a wide, shallow bowl. Combine the crushed pork rinds, grated parmesan cheese, black pepper, smoked paprika, and garlic powder. Give it a good stir until everything is mixed well. In another bowl, whisk your eggs until they’re fully blended.

Coating the Chicken

After marinating, remove the chicken from the brine and give it a quick rinse under cold water. Pat the tenders dry with paper towels to remove excess moisture. Dunk each chicken tender in the egg mixture first, letting any extra drip off. Then coat both sides with the pork rind-parmesan mixture, pressing gently to make sure it sticks well.

Baking the Chicken

Arrange the coated chicken tenders on your prepared baking sheet. Pop them in the oven and bake for about 18-20 minutes. You want the internal temperature to reach 165°F (74°C). Keep an eye on them! Cooking time may vary depending on the thickness of your tenders.

Serving Suggestions

When they’re done baking, serve your crispy keto chicken tenders hot! They pair well with a variety of low-carb dipping sauces like ranch, blue cheese, or even sugar-free BBQ sauce. For a complete meal, you can add a side of fresh salad or some steamed veggies.

Tips for Success

Ensure Even Coating: Take your time coating the chicken. Every inch should be covered to achieve that desired crispiness.
Use Fresh Ingredients: Fresh spices and high-quality pork rinds can elevate the flavor significantly.
Monitor Cooking Time: Towards the end of baking, keep an eye on the chicken to avoid overcooking it.

Variations

Feel free to get creative with the seasonings! You can swap in Italian herbs for a different flavor profile or even add a touch of cayenne for some heat. You might also want to experiment by using almond flour for a gluten-free coating alternative.

Storage Tips

If you happen to have any leftovers, store them in an airtight container in the fridge for up to 3 days. When you’re ready to eat, simply reheat them in the oven for a few minutes to keep their crispiness.

Pairing Ideas

These keto chicken tenders go nicely with a variety of side dishes. Consider serving them with cauliflower rice, zoodles (zucchini noodles), or a refreshing cucumber salad for a satisfying meal experience.

FAQs

1. Can I use frozen chicken tenders for this recipe?
Yes! Just make sure to thaw them completely and pat them dry prior to brining.

2. How long should I marinate the chicken?
For best results, brining overnight is ideal. However, a few hours will still help enhance flavor.

3. Can I make these chicken tenders in an air fryer?
Absolutely! You can cook them in an air fryer at 375°F for about 10-12 minutes.

4. Are these chicken tenders suitable for meal prep?
Definitely! They store great and can be reheated for easy meals throughout the week.

5. What dipping sauces do you recommend?
Low-carb ranch, buffalo sauce, or homemade sugar-free honey mustard are fantastic choices!

With this easy keto chicken tenders recipe, you can indulge in a crispy, flavorful treat that fits perfectly into your lifestyle. Serve them for a fulfilling meal or enjoy a delightful snack, and savor each crunchy bite. It’s an enjoyable treat that keeps you on track and satisfied. Enjoy!